Team Bodybuilding.com athlete and men’s physique IFBB Pro Jake Alvarez is here to share his three-move calf workout to help you add mass and shape to your lower legs – The Simple Calf Workout You Don’t Want To Skip.

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Sick and tired of walking around with skinny little calves? Team Bodybuilding.com athlete Jake Alvarez is here to share his three-move workout to help you add mass and shape to your lower legs.

When Team Bodybuilding.com athlete Jake Alvarez walks into the room, you immediately notice two striking features: an eye-catching tattoo snaking across his left pec and down his arm, and a pair of killer calves coveted by much of the Bodybuilding.com staff. He didn’t get these glorious baby cows—er, calves—by accident. He methodically attacks them (calves, not baby cows) from all angles with specific calf exercises.

You can only curse the limitations or celebrate the advantages of one’s genetics for so long: At some point, you just have to train hard and take your calf game the extra mile with a targeted workout. Check out the video, and follow along with Jake as he takes you through three of his favorite exercises and shares his calf-growing secrets.

JAKE ALVAREZ’S CALF WORKOUT
– STANDING CALF RAISE
– SEATED CALF RAISE
– CALF PRESS ON THE LEG PRESS

Let us know in the comments below how you feel after the workout! If you have a killer calf workout, share those exercises and tips, too!

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What’s up y’all,

It’s Jonny with Insane Home Fat Loss. Hopefully you had a chance to check my other video where I talked about building calves – BIG, SEXY CALVES. This video will be the workout portion of that, where I will break down each of your calf muscles so we can really hit them. Doing exercises just like this will get you closer to the lean, toned body you’ve always wanted.

Workout Breakdown:

This is a beginners workout because as you can see there are no weights – well there are some weights, but they will be used more as a tool. If you do not have weights, find something similar that will not flip over when you are standing on the edge.

You will also need something to lightly place your hands on for balance, I have a weight bench here, but you can use a chair or anything with similar height.
We will be doing 3 exercises – 30 reps each – 2 Rounds

How to do the exercises:

1) Standing Calf Raises:
Stand on the edge of your raised ledge (again, I’m using weight plates) and lower your heels to the floor
– Make sure you have a micro bend in your knees
*This will prevent injuries as well as fully activate your calf muscles
– Focus on achieving a full range of motion for these movements – DO NOT BOUNCE!!

2) Donkey Calf Raises:
Keep standing on your ledge, but this time push your balance support out a little further (I’m using a bench) and stick your butt out
– Focus on your form, keeping your chest up and your back flat
– Remember the micro bend in your knees
– Focus on full range of motion

3) 3-Position Calf Raises:
Step off of your ledge and stand flat on the ground – Do 10 of each position:
a) Toes pointing forward
b) Toes pointing out
c) Toes pointing in
– Again, remember your micro bend
– Do these more controlled and really squeeze at the top of each of these movements
*This will really help to pump a lot of blood and really contract these muscles

Let’s do this!

Round 1:
3:36: Standing Calf Raises – 30
5:02: Donkey Calf Raises – 30
7:09: 3-Position Calf Raises – 10, 10, 10
– Keeping your weight on the outside of your feel will help

*Footwear is important with calf exercises, you will need something that sits snug to your foot or has a flat sole.

*Really squeeze and hold at the top and keep the tension as you go all the way down.

*There is nothing wrong with a quick stretch between each set, these are tough and WILL hurt! The key to calf growth is stretching.

Round 2:
9:41: Standing Calf Raises – 30
– To make this tougher you can let go of the support, then to take it even further you can add dumbbells
11:09: Donkey Calf Raises – 30
12:34: 3-Position Calf Raises – 10, 10, 10

That’s it for the BIG , SEXY CALF workout! And remember, it not about how much weight you can do it how you’re training!

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Enjoy guys!

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I used to have a ton of belly fat and I didn’t know what to do about it. I decided that I just had to just get started and began working hard and dieting the right way. And after I put in the time, I still didn’t see much results… and it sucked. As I began to see changes in my body I knew that sticking with it, no matter what, was my only option. Well one day I met Mike Chang and he showed me a “shortcut” to burning fat… it really worked! I still use it today and it’s the reason I have the lean, toned body of my dreams.

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Train Hard,

Jonny

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The calves can be a very stubborn muscle group to build and if you have skinny chicken legs it can be hard to pack on mass to your calves. But in this video you’re going to get a unique twist on some basic calf exercises that will help you stimulate some new muscle growth in your calfs.

The key is to train your calves with single leg calf raises. Doing one calf at a time. This will work them from a unique angle, allow you to really focus 100% on each calf, and it will also help to develop balance and proportion between the right and left sides so that you have symmetrical calf development.

So if your calves are a stubborn muscle group and you find it hard to gain size, give this single leg calf raise workout a try:

Single Leg Seated Calf Raise – 3 sets of 10-15 reps
Single Leg Standing Calf Raise – 3 sets of 10-15 reps
Single Leg Bodyweight Calf Raise – 3 sets of 10-15 reps

Do this workout twice per week and within the next 6 weeks you should see some noticeable improvements in your calf development.

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Stubborn Calves? 2 Reasons Why Calves Don’t Grow Easily:
https://www.youtube.com/watch?v=AS7bzFkCqaM

The 5 Best Calf Exercises + Sample Calf Workouts:
http://www.SeanNal.com/articles/training/best-calf-exercises.php

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Video Summary:

Calf Training For Mass: 4 Tips To Build Skinny Calves
http://www.SeanNal.com/articles/training/calf-training-for-mass.php

If you weren’t blessed in the genetics department, the struggle to get big calves is definitely a tough one. The calves are very low in androgen receptors, and if you have a high-inserting calf tendon, calf training for mass definitely requires extra focus in order to see real results.

Here are 4 tips to build skinny calves and finally pack on some noticeable size…

#1: During your standing calf raise movements, raise yourself up onto your big toe rather than the entire ball of your foot. This maximizes the activation of the inner portion of your calf that contains the greatest percentage of the total muscle mass.

#2: Use a stance slightly outside of shoulder width. This prevents your foot from rolling outward, and again, keeps the tension on the inner portion of the gastrocnemius. When it comes to calf raise foot position, most people go too narrow and compromise their results.

#3: Minimize the use of momentum by slowing down your reps. For proper calf raise form, pause in the bottom position for a full 2 seconds, raise yourself up as quickly as possible, hold at the top for 1 second and then lower yourself in 3-4 seconds.

#4: Make sure to not bend your knees anymore than very slightly. If you want to gain calf muscle effectively, you need to focus on building the gastrocnemius head. Bending your knees activates the soleus, which is only a fraction of the size.

So, if you want to get rid of those skinny calves and pack on some real size, follow these 4 calf training tips for mass and you should notice an immediate improvement in your calf workouts and resulting muscle growth. Building bigger calves is not easy, but with consistency and hard training you can definitely achieve some impressive gains over time.