One of the things I didn't include in the video is the fact that there is massive inter-individual variability when it comes of calf physiology. This is especially true of fiber type and in particular the gastroc, which has been shown to range between 43-70% in Type I fiber composition. Maybe this is part of the reason why everyone seems to have their own "special trick" for getting their calves to grow (and it really seems to work for them -- maybe this is why exclusively low reps worked well for Jeff Alberts??) Anyway, I'd love to hear more on this to see if there are any converging methods. What have YOU found to work best for YOUR calves???
Jeff Nippard I just do calf extensions using the leg press machine and do 3 sets of 3 sets of 10 because I do with the foot straight, toe in, and toe out, with as much weight as I can handle. Usually around fourteen 45 pound plates.
Jeff Nippard why do all hella fat mofos have giant calves. My theory is if you walk a couple miles everyday with an extra 150 pounds your calves will blow up
1.genetics 2.have low insertions, be short 3.hard work, more volume per week 4.get depressed when you see small men and women who dont train with big calves anyways
Is 5'10 himself, man you can get good calves at every height. I am 6'2 and 15 y/o and have added 3 inches to my calves In 5 months. My insertions are high as well due to me being tall, it works... If I can do it so can you!
Sil van Koersveld bro I notice when you younger your calves will grow a lot and be bigger am 15 and have bigger calves than some guys at the gym am 5”11
Now that I am a university student studying physiotherapy your videos, in my opinion, are some of the best on youtube!! Every student of any medical or fitness degree knows how important using research is to back up claims and considering how many UA-camrs just spout their opinion (even if it's completely valid and correct and has led to them being ripped or very successful in competitions etc) your method of giving great advice, all the while backing it up with proper science makes your channel a must for anyone looking to learn about fitness as they know what they are hearing has validity!!! or.....any student who needs references for uni assignments lol UA-cam needs more people like you who don't just talk bs and get 100k subscribers but use facts and evidence to show what we actually know as fact, rather than a fitness trend. Keep up the great work man, much love from the UK
7:50 Just wanted to mention that a much better alternative to the seated calf raise than just putting dumbbells is squatted calf raises. Just perform calf raises while in a fully squatted position. Since the knees are fully flexed, this further puts the gastroc in a compromised position and shifts focus solely on the soleus. I recommend holding on to a cable attachment horizontally in front of you for balance (since it's horizontal it can't help you cheat). On the low part of the rep lean forward to get a stretch and lean back as you go up to get a better contraction. You don't even need a platform/box since this way you get the full ROM.
Dino Zolic go work on a farm and then do the insanity challenge for 1 hour everyday and you will see a 3 month transformation like no other, but make sure your diet is of good veriaty maybe treat yourself to a bit of chocolate now and again and well you will be hulkafied everything gets ripped everyday 3 months that's all you need. You will need 80-100 grams of protein and lots of carbs because you will need the energy PS ready yourself for 4-5 hours sleep a day for 6 days in a row for summer good luck!! Don't work on the tractors its lazyness you want to get down and dirty on the crop fields/beds!
Jeff, I truly truly respect your research based approach to muscle growth, aesthetics, and exercises. I see why you have grown your channel so quickly. Keep up the great videos.
Genetics play a very large role BUT the other factors mentioned in this video will also play a major factor in their growth. My worst body part (by far) had always been calves but by concentrating on them (not missing work outs and prioritising them) using the best form I could and progressively overloading them I was able to achieve substantial growth. To the point were I even had unsolicited comments on how good/big they looked.
If you've been complimented on your calves, you're not as genetically deficient in that area as you say you are. Can a strict routine lead to gains? Yes. Problem is the calves still won't grow as fast as other body parts and will always lag behind (even when prioritized). Anyway, good on ya for putting in the work and seeing results.
@@joaoalves9330 I know. I read Arnold's book and did precisely what he recommended: brutalized my calves and sure, eventually they grew. But if I so much as look at a weight, my back and shoulders grow, so the calves always lagged behind. Now I just train for strength and mental fitness and don't really care what my body looks like. It doesn't hurt to accept one's body for what it is, be thankful for what it can do and not just what it looks like.
@@kermitfrog593 Tbh man even if your calves are small your physique doesn’t have to be ruined by it, there are lot of bodybuilders who have small ish calves and look amazing still
It would be awesome if you did a recap at the end of each video with everything you went over outlined in text on the screen, "In conclusion - Seated better recruits the soleus, standing better recruits the gastroc - 'Jumping Calf Raises' may be a useful exercise you're not doing - Calves probably aren't as stubborn as you think - Foot position doesn't really matter - Use a variety of rep ranges; low rep, heavy weight, as well has high rep, lower weight - Pause at the bottom to eliminate the stretch reflex - 70 reps 3x per week for a general prescription - Can set up your calf training in a DUP manner to take advantage of varying reps and intensity"
Best video yet, Jeff. I liked the pace you spoke at, level of detail given about muscles involved and suggestions given. I’d really love to see you do something like this on the muscles of the core, although that might take several videos to do.
Seriously amazing video! Hands down one of the best fitness videos I’ve ever watched. Extremely straight to the point... extremely helpful, useful, informative, concise, etc. perfect disclaimers/qualifiers when necessary. Etc. Thank you!
You're the best youtuber fitness guy around. All the info you need and coming from a hard worker who doesn't take crap from bigger builders...best channel by far
This video is a great help! I was skipping the seated soleus exercise but did the standing with full foot bend for years and just very little and momentaneous swells till it kinda goes back. Will mix in the seated for the soleus! Great intel, thanks!
you know I really appreciate your videos. Youre not a dickhead, super opinionated, pompous, full of yourself, type. I appreciate it. very approachable videos. Thank you for being so calm and not super pushy about just informing people that want to work out.
I absolutely LOVE numbers, statistics and research, all of which you provide here. Those are the only things that speak definitively to me. Thanks for taking the time and effort to gather all this together and present it all here in one place! Greatly appreciated Jeff!!
i used to train calves every other day for 3 months, 15 minutes no stop calves raise, and them 15 minutes single calf raise for each calf. no difference at all. the only difference in size is when it is pump. i guess you really need YEARS of patience
i’m 45 and my calves are stubborn. I have worked them for years and they are slightly under 16, a little smaller than arms. What has really turned the corner for me this year is doing 500 single leg standing calf raise 3x a week. Better results than heavy weights.
I have gained significant calf growth in the past 6 months with hardly any calf raises during that time, thru SHORT, intense hill sprints. Jeff's video confirms for me that my calves respond great to high reps. when starting hill sprints, take time to learn technique for sprinting and specifically uphill sprinting. this will enable you to actually work your muscles (glutes, hamstrings,quads,adductors,gastrocs,soleus) much harder than if you have subpar form. in that case, you'll be so inefficient your cardiovascular limit will occur before your muscles fatigue.
Good stuff my man! Really liked how you broke down each aspect in an understandable forum eventually leading to the breakdown of the workout. Keep up the good work.
I’m 60. I’ve been training 42 years and trained calves with weights result and always struggled. I started training them like a dancer everyday desperate to get some growth. I put on some impressive size doing blood gorging reps, and cardio reps walking on my toes. High reps on a block with a 2 second pause at top. 100-200 reps at least 5 times per week. Little rest.
@@aykutt5630 Some do but some have no calves at all, and it’s the same with most basketball players. It is not a bad thing to tell the truth. People will purposefully take any established truth out of context to promote an agenda because their lie has been seared into their whole being for decades and they will become self righteous promoting a delusion they have been pressured and programmed to believe. There is absolutely nothing wrong with men being genetically different than women, or every race and culture being predominantly evolutionarily and genetically different than each other. Genetics are king, but to realize your potential you must exhaust all avenues. We are not the same yet we were already equal, just differently equipped for our purpose, as human rights are divinely given by God, not man. Some just fell for the bait. We should celebrate the truth of those differences, and let the truth bring us together instead of supporting ridiculous lies designed to instill the malignant cancer of a victim mentality that eventually loses the capacity for all reasonable thought, as we watch that mentality become an incurable metastatic disease, destroying the very society it claims to be trying to save. JMO!
Mark thanks for the tip. The seated calf raise at my gym is broken. Knowing 24 hour fitness it’ll be about 4 months before it’s fixed. I’ll be trying this tomorrow.
The calf muscles are the only muscles that has so much contradictions when it comes advices. You're video came up with one of the best explanations in my opinion.
Hey Jeff, I'm a physiotherapist and I would like to just add that the gastrocnemius function over the knee joint is actually that of an extensor rather than a flexor. The rationale is that because when we stand and walk (closed chain), the gastrocnemius moves the knee into extension in the midstance of gait. Thanks for the great video series!!
I think I commented this already in the first calf science vid but after seeing those MacGyver solutions after 4:53 I have to again suggest using that belt usually used in weighted pull ups and dips when doing donkey raises without a machine.
sayyad abbas Jeff did not go into details, but if you think about it, it took the guy "24" years cause like most of you spent the majority of that time by figuring out how to do it effectively and basically wasted many many years by doing it wrong or not doing it at all.
First video of this chanel that I come to know and I already love this channel. Just amazing sources and solid data and the best is that we can check it all. Amazing
It takes time but if done right (like Jeff stated here) you will grow the calves. I always thought I had bad genetics regarding the calves but after I started training with slow reps twice a week, I proved myself wrong. I endure a lot of pain and burning sensation when training the calves but they've grown like I never thought possible!
Ever since I was 7 years old my dad who has had enormous calf's his whole life, took me on his morning walks, which he takes every day all year, of minimum 10 mile walk. And because he preaches that walking clears the mind, I have always walked strait and fast, subconsciously, and as a result of fast walking everywhere all the time, after covid ended and I returned to school as a senior, my calf's became evident. Even in the gym I receive stares at my legs. Some might say it is a blessing, but a curse at the same time.
Jeff what i found works is 3-4 times a week and i mix up work out super high volume one week then following week not as much...also walking up and down the stairs with 24kg kettle bell in each hand. And doing 10 raises on each step until i reach on top of stairs. Plus standing on tip toes...look at ballet dancers calves they spend a lot of time on tip toe
Last year I did Arnie's 6 week calf program. I trained calves 5-6 days a week for 6 weeks straight! The pro's was that each time my calves got even the slightest activation from anything ex. walking, the pump would be monsterous!! The cons were that by the 5th week my Plantar Fascia was completely fucked in my right foot. I did, however, gain about quarter of an inch of solid muscle in my calves!
Thank you SO MUCH Jeff! I'm relatively tall and calves just look super small compared to my big quads lol I'm so excited to implement these great tips into my training. Thank you!
8:25 so if the slow twitch muscles are better recruited during long duration activity, couldn't an alternative to high reps be low reps with high weight and slowed reps? After all, I feel the same burn from just slowing my reps down as I would from doing a ridiculous amount of reps
Good points. What also helps for me is calf presses on the leg press machine using the same "calf jump" idea. I think for calves given the short range of motion TUT is also important so slowing down on the eccentric portion of the movement helps there. Another method that helps to get a pump is supersetting with a tibialis anterior movement like toe raises, similar to the idea of a bicep tricep superset. Lastly I've tried loaded stretching after calf workouts and at the very least the pump is insane.
sk0gTM if you don't wanna wait you could just use his other science explained videos to make your own pull day. I used his science explained videos and mike israetel's training volume recommendations to make a PPL split that hits every muscle muscle with high and low reps (which Jeff recommends) if you'd like me to send it to you while you wait
rekt i did do that, since he didnt post a new video. But i just wanted to see what he thought would be good. I pretty much took the Push one and replaced it with equal exercises for the back/biceps and things i like.
imgur.com/a/cesWD i made this based on Dr Mike israetel recommendation for volume and Jeff Nippard videos. Its in swedish but its a Pull/Push i havent done legs yet. The push one is identical to Jeff's and the pull one is very similar. I can translate it for you if you want.
Jeff! It was nice to actually meet you in person. I have to admit, I fangirled for a second when I saw you and your girlfriend. I hope you’re enjoying Florida and the different gyms here. Keep up the awesome work!
Jeff, what about a calf raise variation where you have one foot up on a bench and the other foot on a plate at ground level. So you work the soleus of the elevated leg and the gastrocnemius of the non-elevated leg?
When I workout calves I always feel a burning sensation on the bridge of my foot. This makes performing the two recommended calf exercises painful. I believe this is because I have fallen arches and thus causes pressure on that section of my foot. Do you have any recommendations to avoid this painful tightness? Do you think doing it with or without shoes would help with flexibility? Thanks for the video!! :)
i have the same issue too (flat feet) and looking for an answer too. My entire body is responding really well to training except calves as i get the same pain as you mentioned.
You need to train through it and strengthen your feet. I had the same problem for a long time. My advice is to walk barefoot as much as possible. Also while you're training you should wear flatter shoes, I often do leg day in Chuck Taylor's. This is to strengthen tbe soles of your feet
GodZarek I usually wear running shoes as they are comfy. But when I squat or do any kind of leg training I take off my shoes and do it bare foot as I get better stability. Thanks for your advice mate. I will try to implement what you advised. Cheers
You are using weight that is too heavy. Try lower the weight and be careful not to focus the weight onto your toes. This is what fixed that problem for me.
I’ve been using the calf extension machine and got progressively stronger to the point where I was almost maxing it out on sets. However, last week I decided to do seated calf raises with one plate and I instantly felt the muscles working and being flexed. I also incorporate a lot of reps and combine slow reps and fast reps in the sets. I always hold the weight for about 30 seconds with the toes fully extended on the last two and flex very hard. Now, my calves have been sore for about 4 days straight 😂😂 and I literally couldn’t walk the next day. I’ve been walking like a zombie for the past couple of days 🧟♂️. These workouts are really irreplaceable and really target the muscles
Jeff your videos are always amazing! I was wondering about something you covered in a myth bust monday. You went over the window for protein intake post workout, and if I recall correctly said that it appears to be more of a two hour window than 30 min. Is this window from the end of the lift, or the end of the workout? so If I hit cardio for an hour after my lift, is that window than an hour, or still two. I would think it would be from when the lift ended, but wanted to see if you knew! Thank you, keep up everything you're doing!
7:27 you can rotate your feet without rotating your hip. For example try pointing your toes in or out while seated. The hip in that position does not move.
So my calves are triceps.... So I should just trains arms... got it, thanks Jeff
Definitely you could also do a hand stand and use the cable to train your calves like triceps
Would be awkward with the rope though
Do facepulls its what the other jeff would recommend!
Lol
😂
🤣🤣
Im 25, if my parents gave me the correct advices about calf training at age 1 then I'd be sorted now
Lol 😂🤣
If you worked out your calves at the age of 1 you’d have muscle degeneration crippling you for years to come
Give your kids a better calves muscles training.
Go home and get your shine box my sister used to walk all the way up onto her toes and I used to laugh at her. Now she’s the one laughing
@michael marshall how dare u
Jeff is creating the average bro's worst nightmare, calves and science all in one video 😂😂
How found this technology
2:47 Dude has been training calves longer than I've been alive. lmao
Same 😭 and I wonder why mine are twigs (14 in)
Did u get to 24 yet or nah ?
One of the things I didn't include in the video is the fact that there is massive inter-individual variability when it comes of calf physiology. This is especially true of fiber type and in particular the gastroc, which has been shown to range between 43-70% in Type I fiber composition. Maybe this is part of the reason why everyone seems to have their own "special trick" for getting their calves to grow (and it really seems to work for them -- maybe this is why exclusively low reps worked well for Jeff Alberts??) Anyway, I'd love to hear more on this to see if there are any converging methods. What have YOU found to work best for YOUR calves???
Jeff Nippard I haven’t found anything that helps bc training calves is a sin
Jeff Nippard I just do calf extensions using the leg press machine and do 3 sets of 3 sets of 10 because I do with the foot straight, toe in, and toe out, with as much weight as I can handle. Usually around fourteen 45 pound plates.
Jk but I found that slow and controlled reps helped
Jeff Nippard why do all hella fat mofos have giant calves. My theory is if you walk a couple miles everyday with an extra 150 pounds your calves will blow up
non yobussiness hahahahahahahagaha
1.genetics
2.have low insertions, be short
3.hard work, more volume per week
4.get depressed when you see small men and women who dont train with big calves anyways
Mo Overall Fitness Hacks Pretty Much!
Is 5'10 himself, man you can get good calves at every height. I am 6'2 and 15 y/o and have added 3 inches to my calves In 5 months. My insertions are high as well due to me being tall, it works... If I can do it so can you!
Sil van Koersveld bro I notice when you younger your calves will grow a lot and be bigger am 15 and have bigger calves than some guys at the gym am 5”11
@@cylvonkoursfelt4742 I refuse to believe that. The calves can only grow so much, even when you put much effort when training them.
1. Get fat2. Walk around
It worked for me!
Now that I am a university student studying physiotherapy your videos, in my opinion, are some of the best on youtube!! Every student of any medical or fitness degree knows how important using research is to back up claims and considering how many UA-camrs just spout their opinion (even if it's completely valid and correct and has led to them being ripped or very successful in competitions etc) your method of giving great advice, all the while backing it up with proper science makes your channel a must for anyone looking to learn about fitness as they know what they are hearing has validity!!! or.....any student who needs references for uni assignments lol UA-cam needs more people like you who don't just talk bs and get 100k subscribers but use facts and evidence to show what we actually know as fact, rather than a fitness trend. Keep up the great work man, much love from the UK
fuck off
7:50 Just wanted to mention that a much better alternative to the seated calf raise than just putting dumbbells is squatted calf raises. Just perform calf raises while in a fully squatted position. Since the knees are fully flexed, this further puts the gastroc in a compromised position and shifts focus solely on the soleus. I recommend holding on to a cable attachment horizontally in front of you for balance (since it's horizontal it can't help you cheat). On the low part of the rep lean forward to get a stretch and lean back as you go up to get a better contraction. You don't even need a platform/box since this way you get the full ROM.
brb working on my 24 year transformation... catch ya later
reply here with your results thx
Go to the hyperbolic time chamber xD.. see you next month then
Dino Zolic go work on a farm and then do the insanity challenge for 1 hour everyday and you will see a 3 month transformation like no other, but make sure your diet is of good veriaty maybe treat yourself to a bit of chocolate now and again and well you will be hulkafied everything gets ripped everyday 3 months that's all you need. You will need 80-100 grams of protein and lots of carbs because you will need the energy PS ready yourself for 4-5 hours sleep a day for 6 days in a row for summer good luck!! Don't work on the tractors its lazyness you want to get down and dirty on the crop fields/beds!
😂😂😂😂😂
no kidding, right! lol!!
Jeff, I truly truly respect your research based approach to muscle growth, aesthetics, and exercises. I see why you have grown your channel so quickly. Keep up the great videos.
Wow only 24 years and i get to have nice calves!
krwblue ill be 52 . Fuck . Hahahah
He worked them only twice per week which is why it took so long. Train them everyday and results will be quick.
Ashley Johansson you're muscles grow when u sleep and rest nobody listen to this gobshite at all
+Geoff Further proving my point, calves should be worked almost everyday.
Ashley Johansson Omfg no u rake rest days so your muscles cam grow u fool
Genetics play a very large role BUT the other factors mentioned in this video will also play a major factor in their growth. My worst body part (by far) had always been calves but by concentrating on them (not missing work outs and prioritising them) using the best form I could and progressively overloading them I was able to achieve substantial growth. To the point were I even had unsolicited comments on how good/big they looked.
If you've been complimented on your calves, you're not as genetically deficient in that area as you say you are. Can a strict routine lead to gains? Yes. Problem is the calves still won't grow as fast as other body parts and will always lag behind (even when prioritized). Anyway, good on ya for putting in the work and seeing results.
@@kermitfrog593Sure but if you train them like every day or every other day then you can make them grow way faster. Arnold did it
@@joaoalves9330 I know. I read Arnold's book and did precisely what he recommended: brutalized my calves and sure, eventually they grew. But if I so much as look at a weight, my back and shoulders grow, so the calves always lagged behind. Now I just train for strength and mental fitness and don't really care what my body looks like. It doesn't hurt to accept one's body for what it is, be thankful for what it can do and not just what it looks like.
@@kermitfrog593 Tbh man even if your calves are small your physique doesn’t have to be ruined by it, there are lot of bodybuilders who have small ish calves and look amazing still
@@joaoalves9330 True, but I'm not even interested in looking amazing. Being physically and mentally fit with a decent outline is good enough for me.
Where’s my team #nocalves at?!?!
At your moms house
Lord Omar Isuf the leader of team no calves
Omar isuf?
present
Here, unfortunately
Flagged for inappropriate content.
OmarIsuf #TeamNoCalves
Get the fuc out ta here
Hahahha. Just get fat for like 5 - 10 years then slim down. Easiest calf exercise ever.
😂😂😂😂😂
@@catedoge3206 soooo it didnt work for me!!!!
Someone show Omar Isuf this treachery
he's too busy trying to learn how to do push-ups correctly
Jack Tse which is how,coach?
Team no calves, let's go baby!
Hahaha.. where you at Omar?
What did Omar say about calves??
It would be awesome if you did a recap at the end of each video with everything you went over outlined in text on the screen,
"In conclusion
- Seated better recruits the soleus, standing better recruits the gastroc
- 'Jumping Calf Raises' may be a useful exercise you're not doing
- Calves probably aren't as stubborn as you think
- Foot position doesn't really matter
- Use a variety of rep ranges; low rep, heavy weight, as well has high rep, lower weight
- Pause at the bottom to eliminate the stretch reflex
- 70 reps 3x per week for a general prescription
- Can set up your calf training in a DUP manner to take advantage of varying reps and intensity"
Jeff Cavalier and Jeff Nippard. Jeff’s just have some genetic ability to make the best fitness UA-cam content!
ZacPloskiFitnessFan not to mention jeff seid as well 😂
@@desect2 🤣🤣🤣🤣
who is jeff cavalier?
@@johnwig285 I'm just randomly looking at the comments and see you again😂😂😂
@@sirliamgalvez5276 HAHAHA good to see ya again bro! im always hanging arnd these great channels.
As someone who has been struggling to put on calf muscle for years and has been WAITING AGES FOR THIS VIDEO... THANK YOU!
Best video yet, Jeff. I liked the pace you spoke at, level of detail given about muscles involved and suggestions given. I’d really love to see you do something like this on the muscles of the core, although that might take several videos to do.
I started training 1mile runs, as well as training calves twice per week, and noticed a good amount of development quite quickly
saddly for me 1 leg is longer then the other my right calf is like twice as big as my left one due to running a lot :S
crabkebab kip you should probably work on isometric training and fixing your stride to counter any imbalances then
@@jaapoe333how is that possible?
Seriously amazing video! Hands down one of the best fitness videos I’ve ever watched. Extremely straight to the point... extremely helpful, useful, informative, concise, etc.
perfect disclaimers/qualifiers when necessary.
Etc.
Thank you!
Nice !! I’m gonna get calves.... when I turn 60
favyan16 Lol. 😂
That's the spirit! At least you'll get em at 60 and not die with baby calves.
Is dollar shave club sponsoring every person ever??
Anyone who will take their money.
I crave the day where I can use shorts in the gym, without feeling uncomfortable
I feel you
use tall socks
Kat S 😭😭
@@KS-xl1hd 😳🥴😂
@Kat S 😂😂🤣🤣
I can't believe the science and the knowledge and articulacy of this guy. I have already taken heed
You're the best youtuber fitness guy around. All the info you need and coming from a hard worker who doesn't take crap from bigger builders...best channel by far
This video is a great help! I was skipping the seated soleus exercise but did the standing with full foot bend for years and just very little and momentaneous swells till it kinda goes back. Will mix in the seated for the soleus! Great intel, thanks!
you know I really appreciate your videos. Youre not a dickhead, super opinionated, pompous, full of yourself, type. I appreciate it. very approachable videos. Thank you for being so calm and not super pushy about just informing people that want to work out.
This is the most scientific training video ive ever seen. Brilliant ! got to love science vs broscience. Thank you !
I absolutely LOVE numbers, statistics and research, all of which you provide here. Those are the only things that speak definitively to me. Thanks for taking the time and effort to gather all this together and present it all here in one place! Greatly appreciated Jeff!!
Shoutout to the no calf gang due to "genetics"😳
Kneel4 YurMeal hahah gl man
Some people also carry more fat in that area, lower the bf some more and you'd be surprised how much calf appears seemingly from no where.
All muscle groups grow when activated properly. Keep at it and you will eventually develop strong, muscular calves bruv!
Hamish Macintyre you put genetics in quotes as if it's not a factor
i used to train calves every other day for 3 months, 15 minutes no stop calves raise, and them 15 minutes single calf raise for each calf. no difference at all. the only difference in size is when it is pump. i guess you really need YEARS of patience
Very cool edit Jeff!
i’m 45 and my calves are stubborn. I have worked them for years and they are slightly under 16, a little smaller than arms. What has really turned the corner for me this year is doing 500 single leg standing calf raise 3x a week. Better results than heavy weights.
500??
500???
I have gained significant calf growth in the past 6 months with hardly any calf raises during that time, thru SHORT, intense hill sprints. Jeff's video confirms for me that my calves respond great to high reps.
when starting hill sprints, take time to learn technique for sprinting and specifically uphill sprinting. this will enable you to actually work your muscles (glutes, hamstrings,quads,adductors,gastrocs,soleus) much harder than if you have subpar form. in that case, you'll be so inefficient your cardiovascular limit will occur before your muscles fatigue.
I would like to try this, but I also live in South Florida. I'll have to go to a highway overpass to find anything resembling a steep hill.
24 years... I shouldve started training calves at 2yrs old 😭
Just do 120 standing calf raises
For 3 months .
daniel spell what is going to happen
You been training calves since you started walking.
The way you walk makes a difference for reals.
8:32 YEAH BUDDY!!!
Light weight buddyy
🥴
Good stuff my man! Really liked how you broke down each aspect in an understandable forum eventually leading to the breakdown of the workout. Keep up the good work.
I’m 60. I’ve been training 42 years and trained calves with weights result and always struggled. I started training them like a dancer everyday desperate to get some growth. I put on some impressive size doing blood gorging reps, and cardio reps walking on my toes. High reps on a block with a 2 second pause at top. 100-200 reps at least 5 times per week. Little rest.
yes.. of course
Thats why football players have good calves, they are running to every direction on toes, jumps , drills etc
@@aykutt5630 Some do but some have no calves at all, and it’s the same with most basketball players. It is not a bad thing to tell the truth. People will purposefully take any established truth out of context to promote an agenda because their lie has been seared into their whole being for decades and they will become self righteous promoting a delusion they have been pressured and programmed to believe. There is absolutely nothing wrong with men being genetically different than women, or every race and culture being predominantly evolutionarily and genetically different than each other. Genetics are king, but to realize your potential you must exhaust all avenues. We are not the same yet we were already equal, just differently equipped for our purpose, as human rights are divinely given by God, not man. Some just fell for the bait. We should celebrate the truth of those differences, and let the truth bring us together instead of supporting ridiculous lies designed to instill the malignant cancer of a victim mentality that eventually loses the capacity for all reasonable thought, as we watch that mentality become an incurable metastatic disease, destroying the very society it claims to be trying to save. JMO!
My calves look like chopsticks
Funny shittt
𝓛𝓪𝓡𝓾𝓼𝓼𝓸 👑 I laughed out loud man nearly woke my kid up 😂
Лука Перковић same here and I’m 6’2. my calves are high and I’m lean.
Jeff the man, I respect you so much. Because of you, we will all make calf gains.
Can also use the Smith machine for seated calves, just need a bench to sit on and a pad for the bar to rest on your knees
I've had a smith machine for years & never thought of that. 🤔
Mark thanks for the tip. The seated calf raise at my gym is broken. Knowing 24 hour fitness it’ll be about 4 months before it’s fixed. I’ll be trying this tomorrow.
The calf muscles are the only muscles that has so much contradictions when it comes advices. You're video came up with one of the best explanations in my opinion.
Congrats man! You really stepped up your game with the last 2 science explained videos!
Hey Jeff, I'm a physiotherapist and I would like to just add that the gastrocnemius function over the knee joint is actually that of an extensor rather than a flexor. The rationale is that because when we stand and walk (closed chain), the gastrocnemius moves the knee into extension in the midstance of gait.
Thanks for the great video series!!
Teach me how to raise cattle Jeff
BIGONEx13 step one: Grab cattle.
Step two: Lift cattle.
I think I commented this already in the first calf science vid but after seeing those MacGyver solutions after 4:53 I have to again suggest using that belt usually used in weighted pull ups and dips when doing donkey raises without a machine.
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Elias Reijonenlplp km p
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Thank you Sir , You really motivated me with that "24 Years" comparison (-_-) 😭😢
sayyad abbas it doesn’t take that long if you follow all the steps he mentioned, besides working them on bi-sets
The Thing is i'd be very happy with the calves from his before pic lol
@@AliMohamed-ow7yz me too
sayyad abbas Jeff did not go into details, but if you think about it, it took the guy "24" years cause like most of you spent the majority of that time by figuring out how to do it effectively and basically wasted many many years by doing it wrong or not doing it at all.
First video of this chanel that I come to know and I already love this channel. Just amazing sources and solid data and the best is that we can check it all. Amazing
It takes time but if done right (like Jeff stated here) you will grow the calves. I always thought I had bad genetics regarding the calves but after I started training with slow reps twice a week, I proved myself wrong. I endure a lot of pain and burning sensation when training the calves but they've grown like I never thought possible!
Why slow an heavy why not fast an explosive more reps?
Twice a week? I envy you. You have good calf genetics.
Jeff, May I compliment that you have a well spoken voice. I'm sure you're well educated young man. Good job !!
"I crave the day when I can join a gym without feeling uncomfortable". 😂
Ever since I was 7 years old my dad who has had enormous calf's his whole life, took me on his morning walks, which he takes every day all year, of minimum 10 mile walk. And because he preaches that walking clears the mind, I have always walked strait and fast, subconsciously, and as a result of fast walking everywhere all the time, after covid ended and I returned to school as a senior, my calf's became evident. Even in the gym I receive stares at my legs. Some might say it is a blessing, but a curse at the same time.
Jeff what i found works is 3-4 times a week and i mix up work out super high volume one week then following week not as much...also walking up and down the stairs with 24kg kettle bell in each hand.
And doing 10 raises on each step until i reach on top of stairs.
Plus standing on tip toes...look at ballet dancers calves they spend a lot of time on tip toe
Last year I did Arnie's 6 week calf program. I trained calves 5-6 days a week for 6 weeks straight! The pro's was that each time my calves got even the slightest activation from anything ex. walking, the pump would be monsterous!! The cons were that by the 5th week my Plantar Fascia was completely fucked in my right foot. I did, however, gain about quarter of an inch of solid muscle in my calves!
Thank you SO MUCH Jeff! I'm relatively tall and calves just look super small compared to my big quads lol I'm so excited to implement these great tips into my training. Thank you!
How are your calves now?
8:25 so if the slow twitch muscles are better recruited during long duration activity, couldn't an alternative to high reps be low reps with high weight and slowed reps? After all, I feel the same burn from just slowing my reps down as I would from doing a ridiculous amount of reps
Literally about to train legs Jeff stay looking out 🙏🏽🙏🏽🔥🔥
Tyrion Lannister dwarfs don't need training
Bruh
Dude, the amount of work you put into your videos is simply amazing. Cheers
very professional and informative 👍🏼
First time I heard about "re-sensitizing". Very useful tip, thank you.
So what you're saying is that it takes 24 years to grow calves? I got 22 years left 😁
hahahaha
Now you only have 20!
Thanks for the help with trailing the calves, Jeff!
Calves Science Explained: You have them or you don't.
Another great video. These videos are definitely underrated, my man.
Man! I'm all over this...my calves are so difficult to bring up..😩 Thanks Jeff!
Sis what's up? How's it going?
How's your calf progress?
Good points. What also helps for me is calf presses on the leg press machine using the same "calf jump" idea. I think for calves given the short range of motion TUT is also important so slowing down on the eccentric portion of the movement helps there. Another method that helps to get a pump is supersetting with a tibialis anterior movement like toe raises, similar to the idea of a bicep tricep superset. Lastly I've tried loaded stretching after calf workouts and at the very least the pump is insane.
if you do exercise caution will it grow bigger?
Why the hell 70 people disliked the video?! Why would anyone dislike any of Jeff’s videos?!!!! Keep on the great videos m8, you are awesome 👏🏻
I never hit my calves directly because its hard to do curls while my arms are restricted on a machine
lol..I love it!
Nick's Health and Fitness that was an amazing comment lol
Really appreciate all the videos you've posted. Thank you for all the work you put into these videos!
can you finish the series about Push/pull/legs most scientific way to train? The Push one was great, now please make one for pull :)
sk0gTM if you don't wanna wait you could just use his other science explained videos to make your own pull day. I used his science explained videos and mike israetel's training volume recommendations to make a PPL split that hits every muscle muscle with high and low reps (which Jeff recommends) if you'd like me to send it to you while you wait
Rekt. hey can you send me your split??
rekt i did do that, since he didnt post a new video. But i just wanted to see what he thought would be good. I pretty much took the Push one and replaced it with equal exercises for the back/biceps and things i like.
sk0gTM can you tell me how much set for each muscle?
imgur.com/a/cesWD i made this based on Dr Mike israetel recommendation for volume and Jeff Nippard videos. Its in swedish but its a Pull/Push i havent done legs yet. The push one is identical to Jeff's and the pull one is very similar.
I can translate it for you if you want.
Changing foot direction is a must. I could def see the development change when I started doing that years ago.
Nippard only does two things in life: workout & read research papers.
Or getting laid
Great video, finally someone who breaks it down.
I think the most important factor is changing your name to jeff
I can confirm this
No shortage of valuable information as always!!! Awesome vid that anyone could benefit from.
I'd like to see another science explained video for the forearms !
Jeff! It was nice to actually meet you in person. I have to admit, I fangirled for a second when I saw you and your girlfriend. I hope you’re enjoying Florida and the different gyms here. Keep up the awesome work!
i love training my calves. I don't know why, I just feel great after smashing them as much as I can.
Yah.
Yes!! Literally my favorite body part to train lmao
The fact it took a pro 24 years is encouraging - shows that it's not just me and transformation is possible!
This is what i needed!
Buying that membership with your link just for the amazing research, thank you.
Done
I'll have nice calves when I'm 68 , I can't wait !
Jeff, what about a calf raise variation where you have one foot up on a bench and the other foot on a plate at ground level. So you work the soleus of the elevated leg and the gastrocnemius of the non-elevated leg?
When I workout calves I always feel a burning sensation on the bridge of my foot. This makes performing the two recommended calf exercises painful. I believe this is because I have fallen arches and thus causes pressure on that section of my foot. Do you have any recommendations to avoid this painful tightness? Do you think doing it with or without shoes would help with flexibility? Thanks for the video!! :)
i have the same issue too (flat feet) and looking for an answer too. My entire body is responding really well to training except calves as i get the same pain as you mentioned.
You need to train through it and strengthen your feet. I had the same problem for a long time. My advice is to walk barefoot as much as possible. Also while you're training you should wear flatter shoes, I often do leg day in Chuck Taylor's. This is to strengthen tbe soles of your feet
GodZarek I usually wear running shoes as they are comfy. But when I squat or do any kind of leg training I take off my shoes and do it bare foot as I get better stability. Thanks for your advice mate. I will try to implement what you advised. Cheers
You are using weight that is too heavy. Try lower the weight and be careful not to focus the weight onto your toes. This is what fixed that problem for me.
Thanks for the responses guys. I’ll give your suggestions a try. 😄💪🏻🙏🏻
Excellent video! It is always great to see someone using actual scholarly research articles.
Keep up the excellent work, and thank you for the post!
I’ve been using the calf extension machine and got progressively stronger to the point where I was almost maxing it out on sets. However, last week I decided to do seated calf raises with one plate and I instantly felt the muscles working and being flexed. I also incorporate a lot of reps and combine slow reps and fast reps in the sets. I always hold the weight for about 30 seconds with the toes fully extended on the last two and flex very hard. Now, my calves have been sore for about 4 days straight 😂😂 and I literally couldn’t walk the next day. I’ve been walking like a zombie for the past couple of days 🧟♂️. These workouts are really irreplaceable and really target the muscles
Nice to meet you and Steph at the Jacksonville Airport today! Good luck at the Arnold and keep up the good work!!
Jeff your videos are always amazing! I was wondering about something you covered in a myth bust monday. You went over the window for protein intake post workout, and if I recall correctly said that it appears to be more of a two hour window than 30 min. Is this window from the end of the lift, or the end of the workout? so If I hit cardio for an hour after my lift, is that window than an hour, or still two. I would think it would be from when the lift ended, but wanted to see if you knew! Thank you, keep up everything you're doing!
You are so well spoken & informative!!!!!!!
As long as I am 5'1 like Jeff, my calves will look huge.
@ 5:06 you can do that with a Smith Machine as well.
Aint nothing left but to grow some big calves now 😈
Gino Brouwers just inject some synthol like a real 5% brother
Christian Gomez I might just do that if these 1000 rep calf raises don’t work 😂
I’m not sure if you have done an explosion training explained video but just throwing that out there as a topic. Love your videos
24 YEARS ?!!! Dude i'm tryna catch me a hottie this summer🤔💯
I liked this video before I even got through the ads. 😅🙏🏼 Awesome content yet again! Thanks Jeff!
Thanks for the green background Jeff, shoutout to kiwis.
7:27 you can rotate your feet without rotating your hip. For example try pointing your toes in or out while seated. The hip in that position does not move.
Send this to omar
But who is this omar???
@@nancylakot8139 someone who said you shouldnt train calves lol. Check out Omarisuf
Thks for being so thorough Bud!