Calf Workout (SORE IN 6 MINUTES!)
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- Опубліковано 30 вер 2024
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If you are like many, no matter what you’ve done for your calf workouts you just haven’t been able to get your stubborn calves to grow. In this video, I’m going to continue the popular “Sore in 6 Minutes” series and bring you a quick calf workout that you can do to not only spark growth from a muscle group you may have long ago written off, but leave you with a soreness that will serve to remind you how capable of getting them to respond to your training they really are.
This calf workout consists of just two calve exercises. One of them is going to target the gastroc and the other is going to target the soleus. A little anatomy lesson to clarify the difference between the two. The gastrocnemius is a muscle that crosses the knee and the ankle and is much more effectively targeted when the knee is kept straight because of this. In this workout, we are going to use a variation of a standing calf raise to help us nail this muscle sufficiently.
The other muscle group that makes up the calves as we know them is the soleus. Since this muscle doesn’t cross the knee and resides solely on the back of the shin, we can effectively target it by performing our calf exercises with a bent knee. The first exercise in this calf workout will do just that, and will do so in a very intense way.
To start, kneel down on the floor with a small mat or pad under your knees. Anchor your feet under the crossbar of a bench (as shown) or any other piece of equipment or home furniture that is sturdy enough to hold you down as you perform the exercise. As you will see in the demonstration, the positioning of the feet is critical to getting this exercise correct and to feeling it in the calves while minimizing what you feel in the hamstrings.
As you launch your body away from your heels, you will feel your feet plantarflex to stabilize the weight of your body as you move away from the bench. This is a strong spontaneous contraction of the soleus that will really put a demand on the muscles and force them to work harder than they ever have before. Do this for one minute and immediately stand up and proceed to the second and final exercise of this calf workout.
Grab a single dumbbell and head over to a small three or four inch step or box. Start by pointing your toes up on the edge and get a big stretch on the calves. You want to make sure you now lean slightly forward and drive your knees back into full extension to ensure the load is being directed towards the gastroc rather than the soleus. With the lean forward and the dumbbell held down and in front of you, use your other hand to stabilize your body against the rack of machine or a wall at home. Perform straight calf raises in a one and a half rep style. Here you want to come half way up, lower slowly fighting the eccentric and then come back up all the way before lowering down slowly again. This is one rep. Keep performing your reps in this fashion for another minute.
From here, you will keep alternating the two exercises until all 6 minutes are up or you give into the pain (whichever comes first!). Each time you do the calf raise, change the position of your toes and heels. Point your toes out on the second time through and in on the third time through. If you must incorporate a bit of a spot on the soleus launcher exercise, it is ok to use a physioball to take away some of the weight of your body and assist you.
Try this quick but effective calf workout and monitor your soreness in the next 24 to 48 hours. Guarantee that you will be sore, but as always, this will be the good kind of soreness that ensures that you are hitting your muscles as intended. For a complete workout program that will help you to build muscle and become more athletic in the process, head to athleanx.com and get the ATHLEAN-X Training System.
For more calf workout videos and exercises to get bigger calves, be sure to subscribe to our channel here on youtube at / jdcav24
Hopefully this will turn my calves into COWS
Good one
This comment is so underrated LOL
You should make headlines for muscle and fitness lol
Well, did it?
LMAO
You know you're watching this if you have small calves
Pascual Lucas i actually have huge claves, I do 250lbs calves raises on the vertical leg press for 12 reps! Notice that I only could do 185 lbs for 12 reps like 4 months ago and my calves were normal l, the trick is to do full range of motion and do progressive overload each week.
►Fretic◄ did you add this workout to your routine?
Tobi Logar you dont understand genetics, some of the best footballers have small calves
Tobi Logar
That's not how genetics work lmao
Pascual Lucas I actually have big calves and want smaller ones 😂
That’s a dumbbell?! I think he was grabbing his boom box to start playing music 😂
lmao same
I thought it was a toaster
It’s an adjustable dumbbell and also happens to be the best of its kind because it’s very durable.
That is a powerblock
😂😂😂😂
2:00 why are your calves breathing
They're alive bruh
Prolly cause hes movong
Made my day xr
IT'S ALIVE!
-frankenstein
It has virus
Jokes on u I'm sore In 30 seconds
😂
Your name is so discomforting
@@heart3356 lmao disabled satan
That profile picture looks like Lebron James, and Osama Bin laden had a baby😄
@@edwardofhydeiii666 That pic represents the anti christ
teamnocalves wake up
G kev
Up!
hey
Yo, I'm up
Ayyy
lol i have calves
they look amazing when you do them but when i do them exactly like you I end up in the gym fails compilations
Ha ha ha ha ha
😂😂
🤣🤣😂😂😂
Hehe
Same, but every time I try spider curls
jeff, the type that will get a fetus shredded in only 8 months
Guillermo ochoa Gotta get ripped for that birth, dog. Don't want the maternity nurses to think you're a slacker.
Guillermo ochoa Thats right!! Doc's slapping hand has to hurt upon contact...
Jessica Wang probably 😶😥😂
Guillermo ochoa go to Mexico and a coat hanger will shred a fetus in 8 minutes.
He actually has two kids (twins). Could you imagine having him for your dad? I can only imagine what he's been teaching his kids since they were old enough to start crawling!
Seriously Jeff. You've helped me out a lot on this channel. Send me your info and I'll get you a new pair of shoes.
He's got his own brand bro lol
WizNitro 07 lmfaooo righty
Hahahhahahahahahahahahahahahahahhahahahahahahahahahahahahahha
I guess his private label shoes are poor quality... He deserves a proper bodybuilding well built shoes.
Ciprian Visan they’re custom nike’s he has the same shoes since his very first videos
*frantically searching around my home gym for something i can do calf launchers on*
Do calf raises in stairs,grabing a DB in ur hand/s
Drag your living room couch out to the home gym. 👍
I do it with my legs under sofa
@@suuumhgfr8676 Improvise, adapt, overcome!
101 like fuckers...
#TeamNoCalves stand up!
fuck calves
Dr. zombie
We can't!
Samael Exorcist don't remind me
If you have no calves , technically can you stand up?
Samael Exorcist wow you're a genius
Uploaded right after I trained them, classic jeff.
P Taushick wtf dude
😂😂
But it's not Wednesday brah
Maybe next month
Loay Alawdy good thing i never train them so it's never too late
2:50 said no girl, ever
Christian MacIntyre LOL
HAHAHHAHAHHAHHAHAHAHHAHAHA
My calves filed for a divorce today:(
Sue them for lack of support!
Did you see results?
Guess it didn’t work out
2:25 that’s thicc
Ahmad B. stfu James Charles
@@tgzzzzz It's a joke.. .-.
@@SweetFacade r/wooosh
Clueless wow ur name is fitting
@@tgzzzzz stfu 4chan
For everyone that's super pumped about trying this tomorrow for the first time... take it easy! You will hardly feel any fatigue or soreness after workout, but the next day you'll be walking around like a senior citizen. Might even get worse the day after, and last up to 5 days. With slight tendonitis in the knee area. It's no joke! :D
💀💀💀💀💀
Thanks !!
@@zachariahjones3922 wtf lmao
🤟🤟🤟
y
jeff sorecalfalaire
zlkzak That was dumb
nawec8484
thank you for your kind words sir..😊
i feel that you and me have now got a connection through my dumb statement... i feel that it has brought us together... we are now soul mates!
we could however be lovers if only you would open to your true self... fancy a quick bum-finger behind the shed? 💩👈😝
thats amazing :)))
zlkzak Dafuq you saying Dumbass
zlkzak Oh yes please and thank you 😍😍
1:38 yo why I never seen those Air Jeff's in the shoe store
Wtf is your profile pic 😂😂😂
Hi David
My calves hurt for 5 days and counting after this workout. Worst post workout soreness I've ever had for any muscle.
Any update ?
@@TheLucyKemp lmao I think he's still in rehab
F
F
You need to take Meldonium.
My calves don't grow , I think I'll just ignore them till they disappear and then I'll have no calves to train
Very well put.
Do stretching and they will grow
If you have no calves then simple calf raises without any weight will grow them pretty quick. I've been doing that the last few weeks and now I'm hitting the point where its not enough and I need to move on to other exercises/adding weight. I've already noticed my calves are gaining definition.
YouCanCallMeReTro I have definition but they’re not very big for whatever reason
Omarlsuf disliked this video
whats up with him?
Waiting for Omar to show up soon and tell us all we need to join 'Team no calfs' haha
+ANAS577
He thinks calves are 100% genetics and that training them is pointless if you don't have the genes for it...
wtf ahahha
I don't even know how he could think that, that's so stupid.
Sore in 6 Forearms?
I always get a pump but never feel sore the following days.
909orbitz Just train grip
He has a really good forearm video already that was posted recently
Do long static streches on the muscles you've trained that day, just before going to sleep.
909orbitz Feeling soreness is not an indication of muscle growth.
just work ur back lmao
Did Nike design your very own Athlean-X Sneakers? That's badass!
nike id
@@nuclearpistachio what
YO! i can't walk.. literally!
Same wtf!!! My legs are fuckkked
I don't really feel this workout is hard, am I the only one?
@@nikasbelekas1266 yah ur not alone, by the way leg exercise is my favourite 😂
Fr my calves are Jacked up bruh 😕
Thought Jeff had his hand stuck in a toaster at 2:57
he did, but then was like fuck it, extra weight to confuse the calves, right babe?
John Pithers I love toaster fisting
John Pithers yeah that's a really expensive toaster too! heavy and makes the perfect toast everytime! And did I mention it's battery powered and can't burn?!
I laughed out so hard at this
Lololol xD
I'll do this until I'm 50 and still have little to no growth in my calves. You just watch.
Austin Barton Fitness the only thing you can ever really do is work them everyday or take juice
Nah, nothing helps for small calves genetics. Just look at the Mr. Os with all the roids and hgh in the world and you will see that those with bad genetics still have small calves compared to their giant quads etc... I have been lifting for 15 years and my calves are still small, tried everything.
If you have high calves insertion and long skinny chin bones you are fucked for life..not even God can help you
I have great calves. Mostly due to genetics but years of playing basketball developed them nicely.
sometimes ur calfs dont have to be big. some people have big calfs but they r weak and others have small calfs but they r strong
Jeff Cavaliere: Million Dollar fitness industry in his name, and $3 worn out shoes in his feet
(5:28)
Those sum crusty ass nikes
Not important
ThEG933 Like ik they've got his name on em but jeez...Them shoes been through hell and back.
simplicity :D
I have terribly weak calves. Went and seen a physical therapist for a few issues i was having and he told me it was because of them, he gave me a few tips on how to stretch and strengthen them. Been doing them for about a week but no dice i dont feel anything in my calves and they just make toes hurt. Figured Jeff could help me out and tried this workout yesterday and the launching calf raise was one of the most painful muscle contractions I have ever felt, it irradiated all up through my hamstrings and up into my hips. Did about 20 seconds of this and couldnt handle anymore. Gonna keep working on this, cant wait! Thanks for improving my quality of life Jeff i'll buy you a protein shake if I ever run into ya.
Did this! Next day I walked into work like John Wayne!
😂😂😂😁😂😂😂😂😂
don’t be silly John Wayne doesn’t walk anywhere he rides a horse.
Mark Cherry no John wick stabbing your calves
How did it end up working for you?
SO YOU WERE DEAD?
lol those dumbbells look like bombs XD
Toasters
Car batteries
lol
Alahu akbar
A3I7 those are kettlebells not dumbbells.
richard johnston no they r powerblox
Forearms sore in 6 minutes please
Ahmed Rabidh yas
Ahmed Rabidh close grip pull-ups
NORMAL SPONGEBOB SQUAREPANTS i do that couple of time everyday and no gains. what am I doing wrong?
Ahmed Rabidh yes, asap
Ahmed Rabidh go rock climbing they'll be sore in 5 I promise lmao
This video proves that you listen to us. Now make a series with your top 3-6 exercises for each muscle group! Leave a like so our hero sees it!
the perfect series....after 1 year
Jeff brought out the microwaves again! I love those things. :)
Me: thinking my calves are pretty big
Me again: looks at short kid's calves
cause they compresed
@@marcusandre8439 lmfao
glutes sore in 6 minutes?
xPancakes4lyf I can make them glutes sore
lol
Anal
just eat at taco bell and try to hold it in mate
Call your uncle
Jeff do forearms next plzzzz who agrees.Oh and also keep up the great vids
Chris Contreras frfr
@@m1tchm4c94 what if you are doing nofap
@@AlfredTheBrave pull ups
The most anticipated video of 2017 💪🏻😅
Hey Jeff! I had been training for close to a year now but there was no calves growth at all. But on Friday morning, just before my legs workout, I watched this video and decided to give the calves pusher a try. Oh man...trust me the soreness remained for two straight days and the size bulged!! That was one simple but super effective calves workout. This will be only one from now on for my calves. Thank you Jeff!!
How's the progress on the calves? I'm curious to know if you stuck with it and what the results have been. Thanks.
Any update ?
Prabhav Hiremath can we get an update???
Nobody gives updates😂😂😂. That always happens, see a comment of months or years before but not giving a update, not even when people ask for it.
I do this exactly like he did, but i only few my hamstrings pushing
Awesome series! I'd love to see a "sore in 6" on the GLUTES! Thanks so much!
Thia is by far the BEST fitness channel on youtube!!
sure
This and squat university.
And one more thing. After I watch your vids, I feel emotionally and mentally healthier. I don't know what causes it. But it works like that for me.
Interesting Things the endorphins acting in your brain provide emotional happiness from working out
"And tomorow they are gonna be yelling at you, and you are gonna be yelling at me" 😂😂😂
I've been lifting for 30 years. I have discovered you and redesigned my entire regiment in the last 30 days. I realized I didn't know shit and I'm really making serious gains now! Picking up a few of your shirts now is the least I can do to say THANK YOU! -Jay
Bro it took you 30 years to figure out how to effectively workout? Thank God we have the internet nowadays..
looks like....A THOUSAND YEARS OF DEATH!
Is ThAt A jOjO rEfErEnce
Reps for Jesus
Stairway to Heaven.
Reps for Jesus always! =)
Bro Tip: wear pants
William Velasquez Never give up, god is spotting
OUR PRAYERS HAVE BEEN HEARD!!!
You should do "sore in 6 minutes" bodyweight version
Ermal Mulaku if you go on Google play (it might also be on the Apple Store) there is a program called Spartan bodyweight. It's designed for MMA fitness training. Might be what you're looking for.
And if it doesn't, then I guess you'll have to start thinking of names for this new series you want.
thanks for the app but I don't know why I just wanna see jeff do the training cause he knows his informations and I think there are the most efficient
Ermal Mulaku there is also a app called madbarz🖒
Ermal Mulaku I said that last time and got 150 likes but he didn't seem to care
Just do the standing calf raises on one leg at a time. I do them on one leg until failure, then the other leg, while dangling my heels off of a step. For added challenge, don't hold on to anything and try to keep your balance. It makes it much harder.
For the soleus, you can squat down, put your elbows on your knees, and do your calf raises that way. With body weight only though, it's hard to make your calves sore.
I've been doing this for almost an year (only isolated exercise I do for calves) and I must tell you that I can really see the difference! Even though I still have somewhat skinny legs, they feel and look much more developed and fit (more than some Personal Trainers or bigger guys). I do get some stares from now and then since I'm the only person at my gym doing this kind of exercise but the results really show off! If you're starting off this may feel like torture but hey, it's just 6 min ;)
Edit: Forgot to mention, I usually have to warm up and stretch the underside of my feet first because I have a tendency to get cramps in the first minute...
Do you feel it always a lot in your calves with this exercise? Because I'm doing it for almost 2 months, I take every 2 weeks more weight, but I only felt it the first 3 weeks a lot.
content you came for starts at 1:11
how many days a week should you do these to be beneficial for growth on a "hard gainer"? Every other day? 3-4 days a week?
Everyday
The calves need to be trained frequently because it's a highly adaptable muscle group that's used to carrying you every single day. Also it's a small muscle group, which means it recovers more quickly. I had to train them 5-6 a week myself to see progress. It really tests your patience.
Steve_MP5 some people can train them nearly everyday but personally I need at least a day of recovery in between for the pain and tightness to subside
2:20 - When "gains" turn to "gaynz." 😂
Omar is probably writing a hate comment right now LOL
The first time i did it i felt it on my calves but the second time i did it i felt it on my toes... toe workout... sad🤧
those air athleans tho
Creole Woods new shoes for Jeff! gofundme.com/jeff-cavalieres-new-shoe-fund
David D. Ahahahaha
Those are NikeIDs
2:58
Mum I’m gunna work out
*grabs toaster
Jeff could you do a sore in six for the forearms
LMAO bro that shit too funny
Blake Trahan 😂😂😂😂 bruh that's shit is true af . Switching up too helps
Tyrixxk tha only but can you do 4 sets 🤔
Carlos G depends, how much time do I get
Tyrixxk tha only average in between set time, 1 minute
Glutes sore in six. Cause guys want good glutes too.
Early squuuuuuad🔥🔥🔥
I lifted my whole sofa while doing this exercise 1:15😂🥴
I think you are a little to strong
Lmao 😂
Hercules boy
Ok. I have to admit I rolled my eyes when I read the title because so far none of the calf workouts I've tried have done anything.
But holy cow, I can barely walk today!! Can't believe a 6 minute workout did that. Totally taking this guy's word for the rest. He knows his stuff!
Put my girlfriend on hold to watch this
with that picture, I dont think so
Marc Perez You look like you are 3 years old tho
Dog filter is gay, you mean your boyfriend?
ʁɑƨwnƨ lmao
HOW AM SUPPOSE TO WALK NOW 😠😠😠😠😠 😁😁😂
I feel bad for everyone on #teamnocalves. These SOBs take up half of my lower leg lol. Jump roping and good genetics FTW.
Bro you ever notice Asians having huge calves
Asians
Pros: Calves, IQ.
Cons: Manlets
Did jeff farted at 2:09?
YES LOOL
XD
He hits the microphone with his hand, that's the sound you're listening
no he aint done farted. he hited the microphones
can I get some help? I've tried these and I feel my hamstrings a lot. I point my toes but my calves seem to be doing none of the work.
Me too. 🤔
I’m tired of wearing shorts to school and my friends calling me chicken legs😂😂
im probably gonna be army crawling everywhere tommarrow
Thank you Jeff! This was a great workout and I can't wait to see how my calves feel in the morning.
How did it feel
woah pewdiepie's dumbbells
Those shoes have been through hell and back EVERY SINGLE DAY for 20 YEARS
LOL
Thank you for this video. I've found my people.
jeff, when I do the foot under the bench on the inner part of my knee, where the joints connect, I get a mild pain. should I stop or is it something I couldn't worry about?
Did this and was Sore For 3 Days.
I was a calf not... Calf launchers is the first thing to make my calves sore. Love that exercise. Thanks Jeff!
I did it and now I hate you but I love you at the same time😂
"Oh trust me they'll respond. and tommorow they'll be yelling atcha. And you'll be yelling at me" idk why that got me😂😂
Finally I'll have massive calfs, thank you!
daddypain24 calves*
nawec8484 Yh I fucked up there lol, cheers...
Did you have any results?
Any update?
How are your calves now
Jeff please make the “Perfect Calf Workout”
Kenard Andrade Neto you cant be serious.
milos radulovic dude if you don’t need it, don’t watch it. Don’t be a douche, you’ll end up alone commenting on other people’s UA-cam messages.
@@kenardandrade This is exactly what you're looking for buddy. You must be a bit slow huh?
XxThatOneGuyxXOnYT haha man I get notified by your comments. Don’t worry, there’s no problem being slow 😂✌️
I made my calves do this workout no matter how hard it got. I worked them with dedication and perseverance. But they couldn't take it anymore. They left the shed....
Those old school flaired pants used to be cool. Looks wild now
2:20 My girl does that exercise often
waiting for omar`s comment... #teamnocalves
my calves are not skinny its just i want to make them get bigger
if u know what i mean
ibrahim raffai . my calves are not skinny . its just that they don’t exist at all😂
This is why I love Athlean X. Nowhere else you can find such creative yet effective exercises
20 years as postmen gave me popeye calves 🤣😂
it's like you read my mind , I've been needing to get bigger calves
Emilio Perez Everyone needs big calves lol
rasta jay not me, and I have never exercised them either
rasta jay true true
Hi there Jeff. I’ve been following you for a couple le of weeks now, and today I I worked out legs. I did this today and my calves are on fire. Thanks for sharing your knowledge.
When I do the tiptoe calf exercise, for some reason my hamstrings start to be numb ticklish like in a way that makes me feel strained and uncomfortable and if I continue it will feel worse. Is it meant to feel that way or am I doing it wrong?
Fire Truck I’m no expert but it’s prolly blood circulation, if you haven’t worked out much and suddenly do intense exercise for your body type the amount of blood circulation isn’t enough causing your hamstrings to go numb? Idk xd
I don’t understand why anyone would dislike his videos. He’s evidence that what he teaches works.
Hello, I have a question about my calf growth if anyone can help me. I was born with clubbed feet which meant my feet came out backwards when I was born. When I was 1 years old I had surgery on both feet to get them the normal way around. I never had a problem after that but because of this I was left with extremely skinny calves and ankles, not proportionate to my upper legs or body. I have muscular upper legs and arms etc but my calves and ankles were extremely skinny. I had calf implant surgery almost a year ago and it did improve my calves a lot but my ankles and calves are still quite skinny compared to the rest of my body. I'm hoping that maybe workouts might improve this but I'm wondering if anyone knows if it's even possible for me to gain much muscle there since I have implants and my normal calves and ankles are naturally extremely skinny looking. Any advice would be really appreciated! Thanks.
We are in the same boat mate (exactly same medical condition). I have skinny calves for a decent legs and upper body, I've tried everything for the calves (high reps, heavy weight, superset) but no visible change. I will give this workout a try, else I'll just live with the fact that I have skinny calves lol.
All I got is my hamstrings working on the first one
Push bench upward, might it help
xD
Jeff, for the second work out, can it be done with that one calv machine where you prop this harness like contraption onto your shoulders as you stand on a ledge and push yourself up with just your calv muscles?
That’s where I do it,
Exercise: 6 mins
Video: 7 mins
Nice try, but I think I’m gonna watch someone a little more trustworthy
Did you or did you not watch the video? The content in it is very high quality
My upper body looks fine but my friend teasing me because my calves looks like chicken feet thats embarrasing 🤦♂️
Let's be honest , it's all about genetics . Some people have big Calves , some don't ,
i don't have it 😭😭😭😭
Same bud, I try different exercises and they just won’t grow. I prolly work calves more than most of my friends and they naturally have bigger calves than mine
says grab a dummbell
Me: um thats a toaster
I can back to say that this is true! It did make my calves grow unlike any other workout i've tried. Thanks Jeff Kaplan
Finally, calf :)
Hi Jeff, Can you make a series about how to self-diagnose the causes of common pains such as shoulder pain, back pain, knee pain etc?
Many Thanks
I WANTED THIS
This man should be on national television... heck he should be declared a national treasure... Thanks Jeff!!!