I found that calves are quite resilient and courageous, so they will rarely feel forced if you attack them directly. But even the strongest calves give in once you threaten their family.
Jeff, I've been lifting weights for 20 years and this is the first time I ever heard that seated calf raises focus on the soleus and that standing calf raises focus on the gastrocs. Never too old to learn something new!! Thanks for sharing your knowledge Brother!
Ain't it crazy how you can feel like an expert in a certain field and still be taught by UA-cam? The world is so full of information, you can never get enough! :)
Quintin that don’t mean hes racist, stop pulling the race card and calling someone racist when they’re not being racist. Learn to call someone racist when they’re actually being RACIST, if you don’t know what racist means don’t call anyone a racist...
I love how you jump right into thr information. You don't spend 3 minutes talking about your day or saying guys like click subscribe or spend 3 minutes explain what thr video is gonna be about. Lol. Love the vids man.
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
@@bobdarrick2628 Did you watch the video? He says in the video that squats and deadlifts hit part of the RoM of the calves but that they're not sufficient for optimal calf development.
@@ziwuri yeah I did watch it a while ago and did watch it again, but before I saw it, I copied and pasted my comment. I train calves directly but was hoping for some indirect volume (like what u get with biceps, triceps and even forearms sometimes). And this video told me that yeah, u can get that fortunately from squats, deadlifts & leg curls. But obviously u can’t skip out on direct calf volume. This is just supplementary.
Jeff Cavalier is useless mostly. I watched him for 1 year and then understood that all he offers are "flupp and puff" exercises that are isolating and don't do much for overall strength and growth.
Smile A Mile who says that type of training isn’t beneficial? It has it’s place just as much as your compound or weightlifting movements. Just need a bit of smarts and creativity to know when to incorporate them into your training.
There's always that dude at the gym doing seated calf raises with 6 plates on the and bouncing them up and down 10 times per second while on a loud phone call
I built my calves training 3x times a week doing seated, donkey and standing. I went super heavy with high reps (20, 16, 12 & 8 rep sets). Lots of stretching between sets. They will grow under heavy stress.
@@Kurio71 dude so 3 times a week doing these 3 exercises will grow my calves? i have high insertion calves so they look pretty small and i'm really trying to get them bigger
I have small calves and have actually been getting some growth once I started to work them every other day. But I think the biggest thing to help me was to do double unders between sets of calf raises and farmer's walks on my toes. I also have a standing desk and sometimes I stand on one leg on my toes for extended periods. When I say growth, I mean about a quarter inch (and that's being generous) over a year. It's not a lot, but for a guy with high, skinny calves it matters.
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
@@johnwig285 there's this youtuber called Omar Isuf , who basically said fuck it, calves don't grow, he started the hashtag #teamnocalves and is playfully taking shots at any calf raise tutorial makers on youtube :)
@@FJager-zo8oe i mean if u have bad genes to begin with its hard to attain significant muscle growth for any muscle group ... ull tend to get gains only for a few years and plateau easily compared to someone of good genetics. ive seen some mothefuckers do legit leg days frequently with proper form and high volume yet they are progressing slowly even after a few years. dude has great amount strength which his size doesnt do justice... genes do matter which is why even with steroids and hard work, ppl like cassady campbell reveal that his growth in terms of muscle size isnt significant, dude mostly look better in terms of vascularity. so in summary, bad genes is bad for size
@@aymslifts3926 theres nothing controversial about hip thrusts and neck curls tho. u want big strong glutes, hip thrust is a must. same with reverse hypers. boxers do neck curls all the time, a much safer approach to the neck bridge, one of mike tysons favorite exercises until it caused him to have multiple surgeries when he got older.
If you’re a fellow planet fitness civilian like me, I go to the seated calf push machine and start off with one leg at a time at a good weight to 20 reps. Then I combine the weight and use both calves till 20 or failure before 20. My calves have grown a bit and I’ve been doing these exercises after every regular workout
I used to not like Jeffs videos because i was ignorant and dumb. Now i am starting to really appreciate all his hard work and big words/studies. Im loving all the knowledge im learning. Thanks free will and caffeine :)
Have at least one "heavy day" (6-12 rep range) and at least one "light day" (12-20 rep range) Calves are type 1 fiber dominant meaning they benefit from higher rep ranges Perform calf raises with a stretches at the end (per rep) Start by actively flex your quads Press your toes down Pause for 2 seconds at the top 2 seconds going up and down 2 seconds at the bottom *recommended to use calf jumps as well
@@kristiyangrigorov5232 I would say at the beginning yes just to get the form right once you feel you got it down they you do the light day - heavy day split
God loves us sinners that he willingly died for us so we can repent for our sins. Come to Christ before time runs out. There’s never a guarantee for tomorrow. We go to two places heaven or hell but Jesus opened the pathway to heaven for us. God loves you. Repent and come to him before it’s too late
@@kristiyangrigorov5232 Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
slushy slushy Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
Jeff, you da man. So many people go to the gym and apply pure bro science, even most trainers have no clue about anatomy, so thanks for your work and dedication that helps educate us viewers
Damn I like this guy. No stalls. You immediately go to work on instructions with accurate info. Plus you don't talk like your on some type of speed and start rambling. I wish I could hire him as a personal trainer.
Hi Jeff, great channel. Absolutely love the academic approach. That is the proper way of going about properly building one's body with minimised risk of damage. From that, but unrelated to the video, I was wondering if you could maybe do a video on posture correction exercises and how to counter/avoid kyphosis etc.. I think it is a very wide issue and would be greatly appreciated by a lot of people. Thanks and again a huge thumbs up for the efforts and work.
I'm gonna be honest. These videos are the best I've seen in terms of how the info is presented and the info itself along with the scientific studies to back up your claims. Keep it up!
His knowledge is insane. My friend-trainer Laura directed me to this video, and it's amazing the degree of detail one can put into the movements, I love it, really does help me.
I've been lifting for 25 years and I recently turned 40; I'm not getting as much out of my workouts as I used to, so I increased my volume per workout, but I'm basing that on personal experience and not scientific research. Please make a video about how workouts should change for those of us who love lifting but are getting older.
Be careful with Achilles tears, if you feel slight pain or a niggle, ease off and allow your Achilles to rest a few days, as it may be a sign of Achilles fiber fraying.
@@brettharter143 : fuck knows I needed a dictionary for that. Basically if you feel a slight pain then stop as it is usually the beginning of a break down. Micro tears eventually progress to a bigger tear and it can happen without warning like a popping or sliding sensation, then you are fucked for months
I worked out quite the same (for decades) as in this video, but I had poor results regarding the mass growing; in the last past two years I completely changed approach: one leg at the time, body weight (about 103 kg), 45 seconds in slow motion and full range motion (complete contraction at the top), and 45 (or until failure, but usually 45 seconds suffice) seconds with 3 secs at the top squeezing at the best possible and one sec down... it hurts and burns like hell, but my calves are growing like never before. Toe direction works fine: I have to make grow the internal portion of the gastrocnemius (I have flat feet, so the gastro are lesser than they have to be), so I put my foot about 40-45 degrees toward the external direction: I feel only the int grastro burn...
I have a PPL workout plan (6 days), so i decided to arrange them like this: since i wanna prioritize the gastroc part of my calves, i will do 4 days of any form of standing calf raise using heavy weight with 12 reps because the gastroc respond better at heavier weight and the other 2 days i will do the seated calf raise to train the soleus using lighter weight with 20 reps, since they respond better with more reps.
This guy knows how to have a good body. Most body builders just dont have a good posture or a good balance of growth between all muscles, and they look bloated and stout. This is the best strength building content Ive seen.
I picked up a jump rope a couple years ago for cardio. A really nice side effect was substantially growing my calves. Also its kind of fun to do. Maybe not for everyone but if you're a bit overweight and you are already weight training but your calves are nonexistent, you might try it out for a jumpstart, then move on to Jeff's exercises here.
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
Hi Jeff, Big fan of your channel. I want to weigh in on this conversation. I find that the targeting of the soleus and gastrocnemius, while crucial to lower limb development, is really selling complete lower limb training short. We cannot forget the peroneals and tibialis posterior, which are accentuated when plantar flexing while everting and inverting respectively. An additional point I would like to make is that strengthening of intrinsic foot musculature will increase the efficacy of calf training. Hand grip strength is analogous to intrinsic foot strength, and rarely do you see significant forearm development with lacking grip strength. For that reason, many individuals will benefit from working on their foot dexterity and strength as a means to enhance their calf training. Cheers!
Good one Jeff, as usual. I'd like to add that something that helped me was a tip I picked up from, probably Ben Pakulski. To always during calf raises try to push through your big toe to ensure a straight up and down motion. I see many that tend to start initiating a supination-moment when the weights get heavy, especially at the top (instead of up and down the foot tends to deviate laterally) So instead of getting a full contraction and a straight line, the top tends to be more a rotation towards supination and leaning towards the pinky toes instead. I think this can be the same kind of phenomenon to how people tend to do during heavy curls and triceps, more and more turns into rotational variants than actual hinging. Hope that makes sense. This cue helped me a lot to keep the work where I want it to be.
There is never a better exercise rather than hiking a 2000+ m mountain with a 7kg backpack! I've been impressed by how my calves have been exploded like never before! Even those tiny muscles I thought I never had! 😄🙌🏻
@@fardeenhasan7474 our bodies are meant to move. Most athletes, especially ones who run will have better calves than most in the gym, even without training
This video is super helpful and well made too. I liked the use of the arrows and animations to help explain and also the several scientific studies and pieces of evidence. Super good!
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
The other day, while doing straight leg calf raises, I decided to hold it in the stretched position after each set for as long as I could. My calves haven't felt this sore in a while.
Best advice ever came from Arnold himself. As calves are basically overused due to daily walking etc they only respond to shock and overtraining. His advice: on a daily basis at the beginning of any workout do heavy calves exercises, such as standing and some other one. 5 sets each. All to failure or close to failure Put a few centimetres on them in 2 months
I have been introducing my teen sons to strength and conditioning. I appreciate your science based knowledge. My boys are enjoying the process. Thank you!
They have a big ass row of machines that separate the benches from the Smith at my gym. It's kinda hard to maneuver it around, especially at busy times.
Calf Raises : - Full Foam ; Toes in front of appui. - Full ROAM - Hold 2s at the bottom ; So calves is used not tendons when pushung up after ~ - Squeeze Harmstrings when a bottom to prevent cuisses to bear a part if weight makes your legs totally extended, linear and calves take all load.
Bro Jeff wasn’t needed for this one. Bro’s never do calves 🤣 Great info! Been faithfully hitting calves for over two years, applying these tips. Growth for sure, not much, but definitely noticeably bigger. Been holding the stretched position (and will flex my toes upward and try to contract my shin muscle) in majority of my calve training and somehow my insertion point has gotten lower. Don’t ask me how! I think that’s what’s helped them grow. ROM is not the only thing I found important, toe flexion also counts!
I tend to use single legged standing to cut down on the enormous amounts of weight needed to hold either on shoulders or in dumb bells. A single leg standing with toes on a gym plate on the floor and a dumb bell in each hand works quite well, although my forearms do fatigue after a while holding the dumb bells for extended periods of time. I find a bit of incline treadmill work (with exaggerated foot motion) is good for a warm-up.
I cracked the 18” calf mark in 2 weeks from a single set to failure…as I did the 17” mark. Simplicity is always best. Something I keep in mind over 46 years of Heavy Duty.
@@stanford2590 How Mike taught me. A single set, calves under tension start to end. Pause at both ends...2-3 secs top. The "secret" is to eliminate all momentum. Once you HIT failure, dig in and eek out 2-3 more.
Earned my subscribe. I was born with huge upper legs and worked out, ran, and lifted with my calves being involved. It has to be genetics but, I can trick that to grow. I’m currently 2 days sore on my calves but felt like workouts haven’t improved much on size. They’ve gotten a little bigger but not defined, with your information provided with your video, I’ll include this into my workout. I’m sure I’ll let you know the progress. I have a anytime membership and one of calve raise machines are located there. Also helpful to learn other methods when you’re without.
I do Donkey calf raises with my home smith machine. Never knew it was the best form of calf raising, that's awesome to know! I find higher reps works 10x better and is far healthier with less risk of injury. I get plantar fasciitis when going too heavy (think like the feelin of tennis elbow feeling but in your feet). 30 full reps, then instantly go into 30 reps on the top of the lift and then 30 reps on the bottom with stretch is insane muscle tearing and humungous pump.
doesn't mean anything. judging by his build, he's been muscular for a long time or puts on muscle easier than most. lots of dudes naturally have big calves. no way to tell who gets em solely from training
Man, I always see women with beautifully toned legs and their calves look gorgeous in dresses or shorts and heels. I always wanted that! I added calves training to my workout only a few months ago and I was doing everything wrong. I was moving too fast without paying attention to the form. Thank you so much for this! I am going to try this tomorrow. Thanks again! Edit: That posture correction at 5:27 will save my whole workout. Great video!
I do 50 to 100 regular old calf raises before bed or when I'm just farting around. Been doing it for a week on top of regular workouts and have seen a little growth. Anything that flexes that muscle over and over will help!
My left calf grew insanely from skating and that was like 5 years ago, didn’t keep it up. Gym for 6 months now and my right calf is still catching up. This is why I feel like practical training and callisthenics tempts me a lot. Just seems more natural if not just more effective
Doing that sport your calfs did grow, but with the same time spend doing gym you would grow all muscles in your body. Maybe a certain sport which is very focused in some repetitive movement will work a specific muscle better, than if it were trained in a bodybuilding manner, 2x a week for 30min each, but it still makes working out a much more efficient way of getting muscle. The
Crazy that we're 16 episodes into the TT series already! What non-conventional/unique/atypical exercises would you like to see me do a deep dive on?
How jerking off affects gains?
Can you maybe cover some more DB movements? I know the techniques but it still could be cool seeing your spin. Thanks 💪
Bent-over Rear Delt Flyes
Face Pulls
and/or anything to address scapular winging most efficiently/directly
I found that calves are quite resilient and courageous, so they will rarely feel forced if you attack them directly. But even the strongest calves give in once you threaten their family.
Very well said!
Lol
I'm going to kidnap my calves kids, put a gun to their heads, they'll start fucking growing or I'll start firing
Fr, ever since I started putting my muscles family for ransom they’ve grown like crazy
Did someone say family?
Jeff, I've been lifting weights for 20 years and this is the first time I ever heard that seated calf raises focus on the soleus and that standing calf raises focus on the gastrocs. Never too old to learn something new!! Thanks for sharing your knowledge Brother!
So Positive. We love you brain
@@raqeebali2442 ah yes the Brain
Ain't it crazy how you can feel like an expert in a certain field and still be taught by UA-cam? The world is so full of information, you can never get enough! :)
@@raqeebali2442 🤌🏼😂
@heda kom yeah that's what he said in the video we all watched.
Have you tried COMMANDING them to grow?
123abcd8 ask them nicely to grow, your body will thank you
If you don't grow you will get grounded
mind muscle connection
123abcd8 It’s type one. They respond better to asking. Type II respond better to demands
I COMMAND U TO GRO
Jeff’s body: 🦍
Jeff’s voice: 🤗
@@imsentinelprime9279 not true. I can be kind of a weenie
Alvin Stjohn nigga said weenie
@@quintin2181 weirdo said the n word
Killua Zoldyck didn’t know black people were weird when they said the n word. Oh your just racist, nigga
Quintin that don’t mean hes racist, stop pulling the race card and calling someone racist when they’re not being racist. Learn to call someone racist when they’re actually being RACIST, if you don’t know what racist means don’t call anyone a racist...
The one we’ve all been waiting for
If you have high insertions there is no saving your calves
Sure do
gains
Fact.
@@DaneJiujitsu jeff looks like he has fairly high Insertions
Jeff, the type of guy to tell Stephanie I love you, then I hate you, to avoid vocabulary imbalances
Anna & Elisabeth Fitness lmao
This one is actually creative
lol
Cute😂😂😂
Should said this on atleanx smfh
I love how you jump right into thr information. You don't spend 3 minutes talking about your day or saying guys like click subscribe or spend 3 minutes explain what thr video is gonna be about. Lol. Love the vids man.
I hate lifters that waste time talking about their workout or their day
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
@@bobdarrick2628 Did you watch the video? He says in the video that squats and deadlifts hit part of the RoM of the calves but that they're not sufficient for optimal calf development.
@@ziwuri yeah I did watch it a while ago and did watch it again, but before I saw it, I copied and pasted my comment. I train calves directly but was hoping for some indirect volume (like what u get with biceps, triceps and even forearms sometimes). And this video told me that yeah, u can get that fortunately from squats, deadlifts & leg curls. But obviously u can’t skip out on direct calf volume. This is just supplementary.
"I treat my calves as i treat my girlfriends...
ignore them and let them disappear..."
-Dom Mazzeti
Markos Varelas the actual quote is legs not calves
What?
Jeffrey Spinner my ex wife texted me yesterday... you ain’t lying my dude
Α ρε μαρκο θηριοοο
@Jeffrey Spinner no my kind fellow, I just boosted him...
Who else thinks Jeff duo is all you need to understand everything in the fitness?
1. Jeff Cavalier
2. Jeff Nippard
So true
False. All you need is the Jason duo, They’ll tell you everything you need about fitness and powerlifting:
1. Jason Genova
2. Jason Blaha
Jeremy Ethier
Jeff Cavalier is useless mostly. I watched him for 1 year and then understood that all he offers are "flupp and puff" exercises that are isolating and don't do much for overall strength and growth.
Smile A Mile who says that type of training isn’t beneficial? It has it’s place just as much as your compound or weightlifting movements. Just need a bit of smarts and creativity to know when to incorporate them into your training.
There's always that dude at the gym doing seated calf raises with 6 plates on the and bouncing them up and down 10 times per second while on a loud phone call
@thespiritbomb
8ft shoulders, back like a pancake, 28" biceps and legs like pool cues.
Yeah
That's me
haha true
3 name changes allowed every 90 days. Fuckin fact. All these dudes at the gym act like little girls in high school
Larvitar Dratini my gym doesnt even have a seated calf raise
I built my calves training 3x times a week doing seated, donkey and standing. I went super heavy with high reps (20, 16, 12 & 8 rep sets). Lots of stretching between sets. They will grow under heavy stress.
Hi! Did you use machines?
@@kromantik9589 yeap, also I used one of those Thai boxing jump ropes made from PVC tubing.
@@Kurio71 dude so 3 times a week doing these 3 exercises will grow my calves? i have high insertion calves so they look pretty small and i'm really trying to get them bigger
@@amineaammar7333 Also, work the soleus muscle with bent leg exercises.
@@amineaammar7333 do it once a week with high intensity if u really wanna grow them
"Bro Nippard" representing 99% of the gymrat community
bro nippard is my favourite part of these videos, besides the solid info
It’s bro Jeff you illiterate leg day skipping, grunting lookin ass swine.
Much love tho I’m not a douche have a good day, I just had to use the opprutunity
He uses science more than most people I wonder why you would say this
@@tayokarate Comment after watching the video
I have small calves and have actually been getting some growth once I started to work them every other day. But I think the biggest thing to help me was to do double unders between sets of calf raises and farmer's walks on my toes. I also have a standing desk and sometimes I stand on one leg on my toes for extended periods. When I say growth, I mean about a quarter inch (and that's being generous) over a year. It's not a lot, but for a guy with high, skinny calves it matters.
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
Wait a quarter inch is like half a cm
start running on your forefoot. they will grow
This vid : *exists*
OmarIsuf :
anyone else dont get the joke lmao pls enlighten me 😂
@@johnwig285 there's this youtuber called Omar Isuf , who basically said fuck it, calves don't grow, he started the hashtag #teamnocalves and is playfully taking shots at any calf raise tutorial makers on youtube :)
@@johnwig285 OmarIsuf is team no calves.
Smh i know you seen this omar, ya gotta reply!!!
There’s a reason I unsubscribed from Omar and alpha destiny while subbing with Jeff
I love how the thumbnail is not a click bait, like it explicitly shows train this *pointing* and not this *more pointing*. Love it!
Calve training has to be one of the most controversial things in the “bodybuilding world”.. so I am pumped to see this
How is it controversial?
Because many say you can't grow decent calves if you have a bad genetic and some say it is easy, if you train them often
@@FJager-zo8oe i mean if u have bad genes to begin with its hard to attain significant muscle growth for any muscle group ... ull tend to get gains only for a few years and plateau easily compared to someone of good genetics. ive seen some mothefuckers do legit leg days frequently with proper form and high volume yet they are progressing slowly even after a few years. dude has great amount strength which his size doesnt do justice... genes do matter which is why even with steroids and hard work, ppl like cassady campbell reveal that his growth in terms of muscle size isnt significant, dude mostly look better in terms of vascularity. so in summary, bad genes is bad for size
you think that's controversial ? you should see the looks i get as a dude for doing hip thrusts and neck curls ;O
@@aymslifts3926 theres nothing controversial about hip thrusts and neck curls tho. u want big strong glutes, hip thrust is a must. same with reverse hypers. boxers do neck curls all the time, a much safer approach to the neck bridge, one of mike tysons favorite exercises until it caused him to have multiple surgeries when he got older.
If you’re a fellow planet fitness civilian like me, I go to the seated calf push machine and start off with one leg at a time at a good weight to 20 reps. Then I combine the weight and use both calves till 20 or failure before 20. My calves have grown a bit and I’ve been doing these exercises after every regular workout
Shots fired @OmarIsuf
Fired*?
@@Yourunclejacob dumb me
Why?
@Jamie S Some guy who has horrible chest genetics and doesnt train calfs
TT Series is amazing! The quality of these videos is in a league of its own. Keep the good work man!
Jeff should do a collab with Omar Isuf where they just train calves.
Your mom should do a collab with Omar Isuf.
@@Yourunclejacob Your mom should do a collab with me !
We can all collab
That would be a good collaboration
YES LOL
I used to not like Jeffs videos because i was ignorant and dumb. Now i am starting to really appreciate all his hard work and big words/studies. Im loving all the knowledge im learning. Thanks free will and caffeine :)
Have at least one "heavy day" (6-12 rep range) and at least one "light day" (12-20 rep range)
Calves are type 1 fiber dominant meaning they benefit from higher rep ranges
Perform calf raises with a stretches at the end (per rep)
Start by actively flex your quads
Press your toes down
Pause for 2 seconds at the top 2 seconds going up and down 2 seconds at the bottom
*recommended to use calf jumps as well
so we should skip the "heavy day" for calves and go for 12 - 20 reps range?
@@kristiyangrigorov5232 I would say at the beginning yes just to get the form right once you feel you got it down they you do the light day - heavy day split
God loves us sinners that he willingly died for us so we can repent for our sins. Come to Christ before time runs out. There’s never a guarantee for tomorrow. We go to two places heaven or hell but Jesus opened the pathway to heaven for us. God loves you. Repent and come to him before it’s too late
@@kristiyangrigorov5232 Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
slushy slushy Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
Jeff, you da man. So many people go to the gym and apply pure bro science, even most trainers have no clue about anatomy, so thanks for your work and dedication that helps educate us viewers
Great techniques, Jeff. This old man appreciates all your tips backed by science
Damn I like this guy. No stalls. You immediately go to work on instructions with accurate info. Plus you don't talk like your on some type of speed and start rambling. I wish I could hire him as a personal trainer.
Hi Jeff, great channel. Absolutely love the academic approach. That is the proper way of going about properly building one's body with minimised risk of damage. From that, but unrelated to the video, I was wondering if you could maybe do a video on posture correction exercises and how to counter/avoid kyphosis etc.. I think it is a very wide issue and would be greatly appreciated by a lot of people. Thanks and again a huge thumbs up for the efforts and work.
Jeff is the hero the fitness industry deserves. This will save billions of lives.
I'm gonna be honest. These videos are the best I've seen in terms of how the info is presented and the info itself along with the scientific studies to back up your claims. Keep it up!
His knowledge is insane. My friend-trainer Laura directed me to this video, and it's amazing the degree of detail one can put into the movements, I love it, really does help me.
Honestly, I'm the "bouncing up and down" person. I'll do it slowly from now on! Thanks for this video, Jeff.
I've been lifting for 25 years and I recently turned 40; I'm not getting as much out of my workouts as I used to, so I increased my volume per workout, but I'm basing that on personal experience and not scientific research. Please make a video about how workouts should change for those of us who love lifting but are getting older.
Why aren't you working out as much? You're onlyb40
LOL I've never worked out (truly) in my life and I'm 51 and just getting started at the gym.
@@phaneserichthoneus8895 50 yo uses lol🤯🤯
@@hambster9759 I'm doing much better now. The gym is going great and I've seen changes. :)
Test
Be careful with Achilles tears, if you feel slight pain or a niggle, ease off and allow your Achilles to rest a few days, as it may be a sign of Achilles fiber fraying.
Is that meant to help? A pain or niggle? LOL
@@brettharter143 : fuck knows I needed a dictionary for that. Basically if you feel a slight pain then stop as it is usually the beginning of a break down. Micro tears eventually progress to a bigger tear and it can happen without warning like a popping or sliding sensation, then you are fucked for months
I worked out quite the same (for decades) as in this video, but I had poor results regarding the mass growing; in the last past two years I completely changed approach: one leg at the time, body weight (about 103 kg), 45 seconds in slow motion and full range motion (complete contraction at the top), and 45 (or until failure, but usually 45 seconds suffice) seconds with 3 secs at the top squeezing at the best possible and one sec down... it hurts and burns like hell, but my calves are growing like never before. Toe direction works fine: I have to make grow the internal portion of the gastrocnemius (I have flat feet, so the gastro are lesser than they have to be), so I put my foot about 40-45 degrees toward the external direction: I feel only the int grastro burn...
You ever thought about introducing skipping and box jumps to ur workout.
I have a PPL workout plan (6 days), so i decided to arrange them like this:
since i wanna prioritize the gastroc part of my calves, i will do 4 days of any form of standing calf raise using heavy weight with 12 reps because the gastroc respond better at heavier weight
and the other 2 days i will do the seated calf raise to train the soleus using lighter weight with 20 reps, since they respond better with more reps.
This guy knows how to have a good body. Most body builders just dont have a good posture or a good balance of growth between all muscles, and they look bloated and stout. This is the best strength building content Ive seen.
Been training my calves like this for three years and have made great strength gains, but size gains...not so much
The pain...
Are you *absolutely* sure you're using rock-solid technique and control?
i can lift x3 times my body weight with my calves but they still look like when i started so i guess size doesnt matter
Jeff calves are pretty small too :c
Oh, so this is the famous Jeff Nippard. I heard about the drama a few weeks ago, I'm glad that youtube is recommending me your videos now
Saw this in my notifications.paused my music, I needed this lol
The Bros in my gym need this video. Its arms and chest every other day.
This video made my calves grow one micrometer more. Thanks Jeff!
Same! So glad to double my calf size in just one day!
Man, I have been studying and training for while. You have a incredible work here. Serious, keep on. Soon I will get one of your programs for sure.
I picked up a jump rope a couple years ago for cardio. A really nice side effect was substantially growing my calves. Also its kind of fun to do. Maybe not for everyone but if you're a bit overweight and you are already weight training but your calves are nonexistent, you might try it out for a jumpstart, then move on to Jeff's exercises here.
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
Probably the best channel so far I've watched about training.
Omg the guy in the background at 2:35 minute😯
Hi Jeff, Big fan of your channel. I want to weigh in on this conversation. I find that the targeting of the soleus and gastrocnemius, while crucial to lower limb development, is really selling complete lower limb training short. We cannot forget the peroneals and tibialis posterior, which are accentuated when plantar flexing while everting and inverting respectively. An additional point I would like to make is that strengthening of intrinsic foot musculature will increase the efficacy of calf training. Hand grip strength is analogous to intrinsic foot strength, and rarely do you see significant forearm development with lacking grip strength. For that reason, many individuals will benefit from working on their foot dexterity and strength as a means to enhance their calf training. Cheers!
could you give us some specific foot workouts that would be the best ?
Like how he has a Chad persona when he does the "cheating" workouts
great info bro, im definitely a member of the "calve not" club, but im really trying to remedy that situation, thanx 4 the help!
Oh god I was scared your calves were going to explode 😂
Great video as always, people tend to forget their calves and it’s not a good look
Good stuff. Thanks. Going to apply.
Good one Jeff, as usual.
I'd like to add that something that helped me was a tip I picked up from, probably Ben Pakulski.
To always during calf raises try to push through your big toe to ensure a straight up and down motion. I see many that tend to start initiating a supination-moment when the weights get heavy, especially at the top (instead of up and down the foot tends to deviate laterally)
So instead of getting a full contraction and a straight line, the top tends to be more a rotation towards supination and leaning towards the pinky toes instead.
I think this can be the same kind of phenomenon to how people tend to do during heavy curls and triceps, more and more turns into rotational variants than actual hinging.
Hope that makes sense. This cue helped me a lot to keep the work where I want it to be.
U won my heart when u said u can feel your calf tearing apart. I feel it during the negetive. 🙏
There is never a better exercise rather than hiking a 2000+ m mountain with a 7kg backpack! I've been impressed by how my calves have been exploded like never before! Even those tiny muscles I thought I never had! 😄🙌🏻
That’ll take hours, so do this exercise for the same time
You’ll feel more in this exercise than your “hike”
@@fardeenhasan7474 our bodies are meant to move. Most athletes, especially ones who run will have better calves than most in the gym, even without training
@@GruntDestroyarChannel Distance runners have puny calves and they run all day
@@stayontrack Mailmen have jacked calves, end of story.
This video is super helpful and well made too. I liked the use of the arrows and animations to help explain and also the several scientific studies and pieces of evidence. Super good!
Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?
The other day, while doing straight leg calf raises, I decided to hold it in the stretched position after each set for as long as I could. My calves haven't felt this sore in a while.
At this point I'm just watching anything Nippard drops. Outstanding.
Loving this daily tips, every one of them are really usefull, keep it up!
Oh shit, pls dont take my girl
this content is golden man
Best advice ever came from Arnold himself. As calves are basically overused due to daily walking etc they only respond to shock and overtraining.
His advice: on a daily basis at the beginning of any workout do heavy calves exercises, such as standing and some other one. 5 sets each. All to failure or close to failure
Put a few centimetres on them in 2 months
Why at the beginning? Wont that compromise your form if you are doing stuff like squats?
I have been introducing my teen sons to strength and conditioning. I appreciate your science based knowledge. My boys are enjoying the process. Thank you!
Team no calves checking in
Brother ✊️
😢
Same
Tried pausing at the top and bottom and had to go down over 50 pounds on calf raise and my calves have never burned like this before. Great tips!
1:24 "you can easily set up on a Smith machine" bruh look at all that stuff that's not easy 😂
*all that stuff?*
A bench and a few plates? Where is your gym?
You must be a machine-only kinda guy
They have a big ass row of machines that separate the benches from the Smith at my gym. It's kinda hard to maneuver it around, especially at busy times.
TheLazyPinecone 😂😂
@@jjwp-ql5rv a few plates are kinda heavy bro...not easy for pencil necks like me
Jeff I can listen to you the whole day! Thank you for so much valuable information 💕
Maybe I will be able to grow my calves now. Thanks!
So... Did you?
Calf Raises :
- Full Foam ;
Toes in front of appui.
- Full ROAM
- Hold 2s at the bottom ;
So calves is used not tendons when pushung up after ~
- Squeeze Harmstrings when a bottom to prevent cuisses to bear a part if weight makes your legs totally extended, linear and calves take all load.
Great vid keep up the good work👍👍
What a detail biomechanism information that you tell in this episode!!!, it's great!
Y'all know this is gonna be his most popular video
The bro scenes help a lot to spot the mistakes. Keep up the good work 👌🏻
Bro Jeff wasn’t needed for this one. Bro’s never do calves 🤣
Great info! Been faithfully hitting calves for over two years, applying these tips. Growth for sure, not much, but definitely noticeably bigger. Been holding the stretched position (and will flex my toes upward and try to contract my shin muscle) in majority of my calve training and somehow my insertion point has gotten lower. Don’t ask me how! I think that’s what’s helped them grow. ROM is not the only thing I found important, toe flexion also counts!
Train your tibialis
I tend to use single legged standing to cut down on the enormous amounts of weight needed to hold either on shoulders or in dumb bells. A single leg standing with toes on a gym plate on the floor and a dumb bell in each hand works quite well, although my forearms do fatigue after a while holding the dumb bells for extended periods of time.
I find a bit of incline treadmill work (with exaggerated foot motion) is good for a warm-up.
You either have huge calves or you're cheating in one or more of the ways Jeff points out in the video.
Great video. I appreciate the information!
I cracked the 18” calf mark in 2 weeks from a single set to failure…as I did the 17” mark. Simplicity is always best. Something I keep in mind over 46 years of Heavy Duty.
How did you do it brother....
@@stanford2590 How Mike taught me. A single set, calves under tension start to end. Pause at both ends...2-3 secs top. The "secret" is to eliminate all momentum. Once you HIT failure, dig in and eek out 2-3 more.
Yesss I’ve been looking forward to this ❤️
Earned my subscribe. I was born with huge upper legs and worked out, ran, and lifted with my calves being involved. It has to be genetics but, I can trick that to grow. I’m currently 2 days sore on my calves but felt like workouts haven’t improved much on size. They’ve gotten a little bigger but not defined, with your information provided with your video, I’ll include this into my workout. I’m sure I’ll let you know the progress. I have a anytime membership and one of calve raise machines are located there. Also helpful to learn other methods when you’re without.
Time to separate the calves from the calve nots
This is what i call perfect example of demonstration of proper knowledge
Jeff the type of person to max out on Donkey Calf raises
Unfunny. 1/10
I do Donkey calf raises with my home smith machine. Never knew it was the best form of calf raising, that's awesome to know!
I find higher reps works 10x better and is far healthier with less risk of injury. I get plantar fasciitis when going too heavy (think like the feelin of tennis elbow feeling but in your feet). 30 full reps, then instantly go into 30 reps on the top of the lift and then 30 reps on the bottom with stretch is insane muscle tearing and humungous pump.
bless you for this!!! I feel like every video I've seen is just "repsrepsreps" but I love how in depth this goes. Awesome job!
Most informing video I've seen on calves and I've watched many.
Jeff would you do bear mode again?
The video we have all been waiting for. Thank you Jeff!
Just be fat then walk a lot, then cut the fat. There you go you got bigger calf.
@Wildan A. Nugraha...sadly this doesn’t work..I know first hand 😢
@@x1987knights1 You just didn't get fat enough
Wildan A. Nugraha ive been doing calf raises and my left calf is bigger than my right
Save yourself the getting fat part and just buy a weight vest and walk around a lot
Best calve video I've seen to date. Hands down.💯👍
Finally someone teaching how to grow calves how actually has big calves...
doesn't mean anything. judging by his build, he's been muscular for a long time or puts on muscle easier than most. lots of dudes naturally have big calves. no way to tell who gets em solely from training
@@cwr8618 Calves are genetic. Period. If you have high insertions and are ectomorphic there's no point in even training them.
@@darkoale3299 go on. curious to hear a more developed opinion. good subject to debate on as lots of dudes are in this conundrum myself included
This video was EXCEPTIONAL. Thank you for sharing!
*Omarlsuf has entered the chat*
Man, I always see women with beautifully toned legs and their calves look gorgeous in dresses or shorts and heels. I always wanted that! I added calves training to my workout only a few months ago and I was doing everything wrong. I was moving too fast without paying attention to the form. Thank you so much for this! I am going to try this tomorrow. Thanks again!
Edit: That posture correction at 5:27 will save my whole workout. Great video!
I do 50 to 100 regular old calf raises before bed or when I'm just farting around. Been doing it for a week on top of regular workouts and have seen a little growth. Anything that flexes that muscle over and over will help!
White Tank/Camo Hat "Bro Jeff" was definitely killing that workout!
Bahaha bro I’m dead, “bad form” seated calf raise 😂 LOL
Best Calf Video🤙🏾
Your right calve is noticeably bigger. I imagine that is your dominant leg
M Concepcion Maybe. But he is left-handed.
bill frost it’s called being ambidextrous. I am as well.
Not positive but I know he plays basketball and that's the probably the leg he jumps off of more.
@bill frost thats funny. i am also right handed and noticed my left bicep is also bigger. The weird thing is my right arm is still stronger.
Also known as the "alpha leg"
My left calf grew insanely from skating and that was like 5 years ago, didn’t keep it up. Gym for 6 months now and my right calf is still catching up. This is why I feel like practical training and callisthenics tempts me a lot. Just seems more natural if not just more effective
Doing that sport your calfs did grow, but with the same time spend doing gym you would grow all muscles in your body. Maybe a certain sport which is very focused in some repetitive movement will work a specific muscle better, than if it were trained in a bodybuilding manner, 2x a week for 30min each, but it still makes working out a much more efficient way of getting muscle. The
Trained my calves on Sunday and their still sore! Help
Maybe cause I never train them...
I did these a couple days ago and haven’t been able to walk normal since. NICE!
We know that calf machine is broke -.- #instagramsquad
Like these Technique Tuesday Series videos of all your content.