Your calves are one of the most underrated muscle groups in the world. It's easy to take them for granted because they are hidden away under your long pants.
But these muscles play a crucial role in supporting your weight and helping you balance and move on both your heels. Working your calves will help you to improve your balance and leg muscles, which will, in turn, strengthen your calves and lower leg muscles.
If you're looking for a way to build strength in your calves, keep reading for more information. In this article, you'll learn the best way to train your calves and the most effective calf exercises to do.
What is the best way to build muscle in your calves?
The best way to build muscle in your calves is by using a growth-stimulating method. This can include a program of heel raises, barbell loaded step-ups, and barbell lunges. These lifts will build muscle in your calves, encouraging them to grow in size.
Basic calf workout
The basic calf workout consists of 4 different exercises. This can be done 2 times per week for 8 weeks. The exercises are as follows:
- Calf raises - 4 sets of 15-20 reps.
- Hamstring curls - 4 sets of 15-20 reps
- Lunges - 4 sets of 15-20 reps.
- Calf presses - 4 sets of 15-20 reps.
Top calf exercise for maximum strength and hypertrophy
Calf raises are an excellent exercise for building muscle in your calves and improving their strength. Still, it’s not very effective at increasing their size.
To maximize your results, switch to the top calf exercise. This consists of two different activities: Standing calf raises and seated calf raises. Standing calf raises are performed by standing with your back leg resting on a step or bench while holding a dumbbell. Raise your arms out to the side to parallel to the ground, and raise the weights above your head by extending your knees and hips. Lower the dumbbells back down to your sides while pressing your heels into the ground.
This exercise works your calves very intensely because your heels are pressing into the ground and your calves. This exercise uses the entire lower leg muscle group and some core muscles to lift the weight up.
Seated calf raises are performed by sitting on a bench, with your back leg resting on the bench and your front leg on the floor. Grab a dumbbell in each hand, and press them straight out in front of you. Both of your feet should be pressing into the ground. Slowly bring the dumbbells back towards your chest, pressing your heels into the ground with each repetition.
Which exercises to avoid for your calves
While there aren’t many exercises to avoid for your calves, there are a few. For example, standing leg presses and seated leg curls are both risky exercises for your calves because the pressure they place on your body can be harmful to them.
When you’re ready to add weight to your calves
When you’re ready to add weight to your calves, you can do this by using a weight belt. This will help you maintain a safe, proper lifting position and give you a better workout. When using a weight belt, make sure that it’s snug but not too tight. This will provide you with enough support to lift the proper weight while also preventing you from breaking your back.
The key to building muscle in your calves is "using a growth-stimulating method." This can include a program of heel raises, barbell loaded step-ups, and barbell lunges.
These lifts will build muscle in your calves, encouraging them to grow in size. For maximum results, use a weight belt when lifting weights, and make sure that you rest your calves after each exercise. This will allow them to fully recover before the next set.
Read More: The Ultimate Guide to Weight Training
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