Increase Your Calves Size & Strength NATURALLY in 7 Days!

Fitness / Workouts

Increase Your Calves Size & Strength NATURALLY in 7 Days!


The goal with this workout is to stretch the FASCIA around the calves to allow for more calf growth over time. 

The goal with this workout is to stretch the FASCIA around the calves to allow for more calf growth over time. 

 

 

What Is The Fascia?

What Is The Fascia?

You see, your muscles have a protective barrier, or casing, that holds them in place called the fascia and while we need this internal support system to survive, at times it can be limiting to your growth. So the goal here is to try to “stretch” the fascia utilizing the “pump” we get from intense training and then HOLD a deep stretch with very specific exercises to force the fascia to stretch even more allowing the once restricted muscle to grow.

You see, your muscles have a protective barrier, or casing, that holds them in place called the fascia and while we need this internal support system to survive, at times it can be limiting to your growth. So the goal here is to try to “stretch” the fascia utilizing the “pump” we get from intense training and then HOLD a deep stretch with very specific exercises to force the fascia to stretch even more allowing the once restricted muscle to grow.

 

 

This works because when your muscles are fully pumped, they’re pressing against the fascia and by stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia. So this is very different than just normal stretching.

This works because when your muscles are fully pumped, they’re pressing against the fascia and by stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia. So this is very different than just normal stretching.

 

 

IMPORTANT: This is something you want to do at the END of your workout. So, for example, if you’re training glutes, quads and calves today, this workout would be performed AFTER training glutes and quads.

IMPORTANT: This is something you want to do at the END of your workout. So, for example, if you’re training glutes, quads and calves today, this workout would be performed AFTER training glutes and quads.

 

 

EXERCISE #1 – Seated Calf Raise: (4 Sets: 12 – 15 Reps)

EXERCISE #1 – Seated Calf Raise: (4 Sets: 12 – 15 Reps)

The goal here is to obtain a MASSIVE pump. I want your calves to feel like they’re going to explode! But for this exercise, it doesn’t really matter how “deep” you go. What’s important is the top part because this is where the contraction occurs.

The goal here is to obtain a MASSIVE pump. I want your calves to feel like they’re going to explode! But for this exercise, it doesn’t really matter how “deep” you go. What’s important is the top part because this is where the contraction occurs.

However, this doesn’t mean “ignore” or “skip” the negative. Still control the weight on the way down and just make sure you HOLD the contraction at the top of every repetition for at least a couple of seconds.

However, this doesn’t mean “ignore” or “skip” the negative. Still control the weight on the way down and just make sure you HOLD the contraction at the top of every repetition for at least a couple of seconds.

 

 

Also, be sure to keep the rest periods SHORT. This entire method of training is about obtaining and maintaining a massive pump, so 45 – 60 seconds max rest between sets, ok guys?

Also, be sure to keep the rest periods SHORT. This entire method of training is about obtaining and maintaining a massive pump, so 45 – 60 seconds max rest between sets, ok guys?

 

 

EXERCISE #2 – Standing Barbell Calf Raise: (3 Sets: 2 – 3 Reps with 20 second hold)

EXERCISE #2 – Standing Barbell Calf Raise: (3 Sets: 2 – 3 Reps with 20 second hold)

Now for this exercise you can use a squat rack or smith machine.  All that really matters is that you can load up a lot of weight and stand on a platform that allows your heels to dip below your toes!

Now for this exercise you can use a squat rack or smith machine.  All that really matters is that you can load up a lot of weight and stand on a platform that allows your heels to dip below your toes!

 

 

Then, once you’re ready to go you’re going to un-rack the weight and descend with a SLOW NEGATIVE and hold that massive stretch in your calves at the bottom for 20 seconds.

Then, once you’re ready to go you’re going to un-rack the weight and descend with a SLOW NEGATIVE and hold that massive stretch in your calves at the bottom for 20 seconds.

And when I say massive stretch, I mean I want your calves to be BURNING from how stretched they are. Guys, it should go without saying that the fascia in your calves is much tougher than in the rest of your body for the simple reason that we use our legs to pretty much do anything and everything.  

And when I say massive stretch, I mean I want your calves to be BURNING from how stretched they are. Guys, it should go without saying that the fascia in your calves is much tougher than in the rest of your body for the simple reason that we use our legs to pretty much do anything and everything.  

So really fight through the pain and focus on the stretch! The more blood in the calves the better and I bet for a lot of you this is going to be an entire new experience! But still keep those rest periods short, about 45 – 60 seconds and if you need to lower the weight between sets, do it.

So really fight through the pain and focus on the stretch! The more blood in the calves the better and I bet for a lot of you this is going to be an entire new experience! But still keep those rest periods short, about 45 – 60 seconds and if you need to lower the weight between sets, do it.

 

 

Bonus Tip!

Bonus Tip!

If your calves are REALLY TIGHT, I want you to spend some time foam rolling them before you get started and it’s really easy to do.  

If your calves are REALLY TIGHT, I want you to spend some time foam rolling them before you get started and it’s really easy to do.  

 

 

Just sit on the floor and spend some time rolling out each leg from ankle to knee cap.  But not just in a straight line.  Try rotating your leg from left to right as you move the roller up and down your leg and if you are doing it right, it should hurt a little bit.   

Just sit on the floor and spend some time rolling out each leg from ankle to knee cap.  But not just in a straight line.  Try rotating your leg from left to right as you move the roller up and down your leg and if you are doing it right, it should hurt a little bit.   

You don’t have to kill yourself with this, just spend about 10 – 12 minutes going back and forth between each leg to help loosen up your calves.  Especially if you are doing this workout 2 – 3 times a week because they’re going to most likely get really tight!

You don’t have to kill yourself with this, just spend about 10 – 12 minutes going back and forth between each leg to help loosen up your calves.  Especially if you are doing this workout 2 – 3 times a week because they’re going to most likely get really tight!

 

 

How Often Should You Practice This Technique?

How Often Should You Practice This Technique?

This technique isn’t promising inches of growth in 7 days.  But we will be able to start to stretch the fascia and increase your mind-muscle connection which will lead to more growth over time.

This technique isn’t promising inches of growth in 7 days.  But we will be able to start to stretch the fascia and increase your mind-muscle connection which will lead to more growth over time.

 

 

As for how many times a week you can do this.  I would stick to 2 to 3 times max over the course of the next 4 – 6 weeks.  Then DELOAD so your calves can fully recover from the training.

As for how many times a week you can do this.  I would stick to 2 to 3 times max over the course of the next 4 – 6 weeks.  Then DELOAD so your calves can fully recover from the training.

 

 

Now, you’re ready to CRUSH it at the gym!


Found At – Muscular Strength

 


 

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