What Are The Best Exercises To Grow Your Calves? - Sticks to Bricks
Wowwwww you skip leg day?
I’m going to teach you the 4 best exercises for more defined & bigger Calves. We’ll cover how many times per week to do them with how many sets & reps you should do them for along with a calf growing technique from coach Paul Carter.
Strategy, plan, & …excuses?!
Before you try & say but “Calves are genetic” you need to know all muscles are genetic… their size, strength, & insertions. Your muscle insertions can even be different on your right side compared to your left side. Think about peoples abs. Some have 4 packs like Arnold & some have 8 packs like Greg Plitt. Some have symmetrical abs like Greg & some have asymmetrical abs that look like a zipper like Joe Riser.
BUT…genetics aside…They WILL grow if you train them hard & prioritize them.
Now… I don’t train calves often but after making this video I might start. I myself don’t have great calves so I’m pulling out 3 great tips from Coach Paul Carter.
Toe Position, Remove the reflex, priority
3 tips from Paul Carter that we’ll dive into first so we can ensure you never hear “wowwwww someone skips leg day” without it being ironic.
1) “Toe position”
If you wan’t to improve overall calve development keep your toes pointed where ever feels most comfortable.
but…if you want to target your inner calf point your toes out.
If you want to target your outer calf, point your toes in.
2) “Remove the stretch reflex from your reps”
PC says you need to remove the ‘bounce’ you get from the achilles tendon & make your calves do the work.
he says we can do this by utilizing a tempo while training calves.
specifically a 2-5-1-2 tempo
2 seconds lowering the weight
5 seconds pause/hold at the bottom
1 second to lift the weight
& finally a 2 second hold at the top
3) “Train calves first.”
If your calve exercises are constantly being skipped or they’re at the end of your workout… chances are you’re not giving them a honest effort.
If you want to grow your calves put them first up in your workout for the next 3-6 months.
So for these 4 exercises I’m about to show you make sure to follow the 2512 tempo, rest 2-3 mins b/w each set & do 1-3 sets for 6-12 reps.
Now that you have a clear picture of the muscles, the myths, & the proven strategy from PC, lets dive into the exercises we will use to turn our sticks into bricks.
EXERCISE #1 - Smith Machine Deficit Calf raise
Smith Machine Calf Raise
Put a step or stack a couple plates under the bar
Step on with the balls of your feet
rest the bar on your traps &/or shoulders
slowly lower the weight down, hold at the bottom
quickly lift it up & hold for a couple seconds at the top
EXERCISE #2 - Seated Calf Raise
Seated Calf Raise
This will primarily work your soleus but of course will still work you overall calf
sit down & place the pad on your quads while resting the balls of your feet on the steps
This is a simple exercise but the key is to follow that 2512 tempo
Don’t let yourself just bounce up & down
EXERCISE #3 - Leg Press Calf Raise
Leg Press Calf Raise
sit down in the leg press machine & push off
you don’t have to unhook the safety bar or stop hooks for this one because you wont be going lower
now with your feet closer than hip width and only the balls of your feet on the platform start your first rep
Don’t turn this into “how fast can I do 15 reps” go slow & control the weight making sure to pause at both the bottom & top.
EXERCISE #4 - Standing SL Calf Raise
Standing Single Leg Calf Raise
find a step, platform, or stack some plates on the floor
I like to do it next to the wall or use the smith machine if the gyms not busy to balance
then start performing some reps on the balls of your feet
Again, don’t let yourself bounce up & down
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is up for debate, go vote on my Instagram story if you want a say in what comes next week. Hamstrings, biceps, & abs are all that’s left!
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
