Calf Exercises for Mass Mass Five Best Exercises to Build Calf Muscles
When lifting, your hamstrings support your core as you lift. The muscles of the lower limbs stabilize your body with every movement. They also support your total body weight along with the weight you are lifting. You need to have strong calf muscles to be able to twist, rise on your toes, and lower on your heels. In this article, we’re going to share the top five exercises to help you build calf mass for safe and effective bodybuilding.
1. Standing calf raises
You can perform this exercise using a calf block.
To perform this exercise, place your feet securely on the calf block. Lower your heels two to four inches. This will stretch your calves properly. Raise yourself slowly and control as high as you can, contracting your calf muscles as you lift. Start with two sets of twelve repetitions. Increase gradually as your strength and abilities grow.
2. Seated calf raises
This exercise is like standing calf raises but done in a seated position to target the lower calf muscles.
Sit with the balls of your feet on the calf block. Place the selected amount of weight on the thighs. Lower your heels two to four inches, then gradually lift them, contracting your calf muscles as you lift. Hold for a count of five and lower again in a controlled manner. Start with two sets of fifteen repetitions. Increase as you get stronger.
3. Calf Raise (aka Donkey Raise)
Sit on the leg press machine, and hold the sled with the balls of your feet and your toes. Keep your knees and hips still. Focus on moving only the ankles. Point and bend your legs in a slow, controlled manner for two sets of ten repetitions.
4. Box Jumps
You can do this exercise using a step or a stable sturdy box. Stand in front of a step or box and rise onto the balls of your feet. Jump on the box and go back eight to ten times. Do not try to add resistance with weights.
5. Barbell Jump Squat
Get into a squat position and rise onto the balls of your feet. Lunge forward and land on the balls of your feet. Slowly lower yourself into a flat-footed squat and repeat the exercise. Do two sets of ten repetitions and increase as you get stronger. You can use hand weights to increase the effectiveness of this exercise. Hold them securely in front of your lower abdomen to lower your center of gravity. Do not use a barbell as this will throw you off balance.
Even if you’re already in good shape, start slowly and increase the repetitions and resistance gradually to avoid injury.
For best results
Just add this short workout to any leg workout you’re already doing. If you currently have a very long leg training program, you may want to break it up and do some exercises one day and others the next. This will give your muscles more chances to recover between workouts and the variety will keep them busy.
When you focus on building muscle, ensure you’re getting enough nutrition. Take vitamins and protein supplements and make sure to get enough rest to allow your muscles to fully recover. These smart habits will help you avoid delays in your training caused by careless injuries.