The Best Way To Increase Calf Muscles

Have you ever noticed guys with huge arms and shoulders but small calves? Do you suffer with small calves and want to know how to increase your calf muscles? The calves are one of the most overlooked muscles in many workout programs. Learning how to increase calf muscles can lead to a well developed physique. There are many exercises that will increase calf muscle size, but try to focus on three areas and you will find an increase in your calf muscles rather quickly.




The first exercise that will fatigue your calves and have them getting bigger is to jump rope. You probably would never expect to hear someone recommend jumping rope but it can burn a lot of calories and work the calf muscles to fatigue. Try your best to do this at the beginning of your workout for a warmup exercise for 2 minutes and then at the end of your workout for 2 minutes. Two minutes does not seem like a long time, but start with 2 minutes and work to go higher if you can.

The second exercise for increasing calf muscles is cycling. This workout should be a workout by itself and not really a warm up or cool down. Get on a stationary bike or go outside and cycle for a good 45 minutes. Make sure you vary your cycling workout between intensities as that will bring your calf muscles to fatigue rather quickly.

The third set of exercises is mainly to just lift weights. Lifting weights for your calves will increase muscle size and bring them to fatigue rather quickly. There are a number of exercises but try to focus on calf raises and these can be done a number of different ways. I recommend doing a one legged calf raise and then a two legged calf raise.

One legged calf raises are done by picking a dumbbell that you can handle safely. Place the toes of one foot on a raised board or object and the other foot is held off the ground. Slowly raise the heel of the foot that is resting on the raised object. This will have you standing on the toes of that foot and contracting your calf muscle. Now slowly lower the heel back to the floor. Try to pick a weight that will allow you to do 10-12 reps per set and perform 3-5 sets with each leg.

Two legged calf raises are done by picking a pair of dumbbells that you can handle safely and place the toes of both feet on a raised object or board. Just like in the one legged calf raise slowly raise your heels off the ground so you are contracting your calf muscles and then lower the heels back to the floor. Pick a weight that will allow you to do about 10-12 reps per set and do about 3-5 sets.

So if you've been wondering how to increase calf muscles, you now have a workout program that will work for anybody. Try to perform these exercises and you will increase your calf muscles rather quickly and develop a well proportioned physique that will turn heads. Don't forget to eat a healthy diet so your workout efforts are not wasted.

Dr. J Begovich is a physician that is involved in all aspects of fitness and weight loss.

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