How To Get Big Calves


Visitors: 640

Building calf muscles is one of the hardest muscles in the body to work. Why? Because the calf muscles are naturally toughened up by daily walking, an activity that is impossible to avoid! Also, the longer the calf muscle, the larger its volume and the more need to intensify the approach to building the same.

So the challenges in building up the calf muscles are totally different than the challenges in building up any other muscle in the body but is it impossible? Not at all! First of all, it is important to realize that to compensate for these challenges, training harder is not the answer, nor is cutting down on rest time between sets.

You must set up a structured regiment of sets and begin at the point where they are what you can handle and then gradually build up the number of sets as your endurance (and muscle tone) improves.

Of course, there are specific exercises geared specifically for the building of calf muscles but it is important to remember that to over-do the following and to not allow for rest time for the calf muscles between sets will only cause undue muscle strain and ultimately slow down the progress of building larger calf muscles.

*Remember, calf exercises should be done in sets of five and for maximum results in your bare feet. This prevents artificial supports from taking away from the workout of the calf muscles.

O. k. - let's get started! The first exercise to be discussed is a basic calf-building workout that can be very effective and can be done with very little equipment. This is called “the Standing Calf Raise" and is very effective in creating those well-toned, larger calf muscles you seek.

- To begin, get a foot block and place it on the floor. This can be simply a small piece of two-by-four lying lengthwise on the floor.

- Then place the balls of your feet on the block before you on the floor. Your feet should be approximately a shoulders-width apart, and your toes should be pointed forward.

- Reach up and steady yourself on a support such as an overhead bar above you and straighten your legs, keeping your knees straight and pulling up your weight on the bar overhead. End up on your tip-toes.

- Hold for a set number of seconds determined by how long you think you can handle it and to be repeated with each repetition of the exercise.

- Slowly lower your heels to the floor, stretching the calf muscle to the max and hold for the same amount of time.

- Repeat five times; then rest.

This exercise begins the basic toning and development of the calf muscles and is one that can be done several times a week to see results.

A second, more advanced exercise is known as the “Donkey Stretch. " This is also a relatively easy exercise to do with very little needed equipment but it places extra resistance on the calves and should be done as a progressive step from more basic exercises that are completed first and then followed up at a later time with this.

- Once again, place your toes this time on your foot block, about a shoulders width apart.

- Bend over and rest your hands with arms extended on a support in front of you – a chair, a bench, a table will all work fine.

- Have a partner climb onto your back as if climbing onto a horse.

- Lower your heels to stretch the calf muscle to the max and hold.

- Go up onto your tip toes and hold.

- Repeat.

This exercise further works the calf muscles and the added weight adds to the resistance put upon the working muscle. It is definitely an exercise to be done after the muscle has been worked with a more basic exercise as is demonstrated in the first one above, the “Standing Calf Raise. ”

It is also important to remember that the calf muscles need to rest between sets and should not be worked too excessively. Overworking any muscle adds to the strain on the same so resting the muscle between sets is very important. To help you do this without losing any momentum you have built up in your work out efforts, it is often advised that you switch to working on another part of the body while the other muscle rests.

For example, if you are attempting to rest the calf muscle after a series perhaps focusing on the back muscles during the rest period. This allows you to continue your workout without overworking any one part of the body. And of course you can stagger the other body parts to be worked on while the calf muscles rest to ensure a full body workout; just be sure not to tie together two muscles that work together!!

So to build up your calf muscles, follow the suggested exercises above and work them as instructed. It won't be long before you see the results begin to show as your legs become stronger and more toned!

Gen Mason runs and goes to the gym everyday. Discover free how to get a 6-pack of washboard abs at Burn The Fat Feed The Muscle

how to get big calves

Article Source:

Rate this Article: 
Forex Trading - Why Most Traders Can't Make Big Profits From Big Trends and How .
Rated 4 / 5
based on 5 votes

Related Articles:

Tight Butt? Tight Abs? Big Chest? Even Spot in on Those Calves

by: Dan Boyle (July 30, 2008) 
(Health and Fitness/Weight Loss)

Why Your Calves Wont Grow

by: Ryan Kelly (July 09, 2008) 
(Health and Fitness/Build Muscle)

Liposuction Sculpting of the Calves and Ankles

by: Dr Barry Eppley (October 26, 2008) 
(Womens Interests/Cosmetic Surgery)

So You Aren't Genetically Blessed with Larger than Life Calves

by: Dane Fletcher (January 17, 2007) 
(Health and Fitness)

Leg Exercise Equipment - Which Are Best To Achieve Great Calves and Tone Muscles

by: Dean Shainin (September 28, 2006) 
(Health and Fitness)

Weight Lifting Exercises Free Weight and Machine Weight Exercises For Glutes, ..

by: Dave Vower (August 25, 2008) 
(Health and Fitness/Build Muscle)

Weight Lifting Exercises For Your Calves Exercise Your Calf Muscles With Weight .

by: Dave Vower (August 25, 2008) 
(Health and Fitness/Build Muscle)

Big Ticket Items - 6 More MUST Have Selling Strategies To Make Big Bucks

by: Chuck Daniel (February 01, 2005) 
(Internet and Businesses Online)

Forex Trend Following - How to Catch and Turn the Big Trends Into Big Profits

by: Kelly Price (June 19, 2008) 
(Finance/Currency Trading)

Forex Trading - Why Most Traders Can't Make Big Profits From Big Trends and How .

by: Sonia Kristina (September 10, 2008) 
(Finance/Currency Trading)