Contrary to popular belief, you can
grow your calves.
Some people have said in the past, and this is kind of a common weightlifter
bodybuilder myth, that if you want great calves, you should be born with great
calves. This is not true.
I actually thought it was true for a while. I never really had calves. And now
it looks like somebody glued a ribeye on the back of my lower legs. There are
some things that have been seen in traditional training that were considered
very correct. So higher repetitions with the calves, your calves are basically
contracting all day long, so that kind of makes sense.
The body responds to lower weight and higher repetitions. Also, you’ve probably
done the deadlift first or another exercise that would exhaust your grip. So
it’s much better to do it with a lighter band and higher repetitions, of course,
slow and controlled. You want to make sure that you’re in a safe position. You
do not want the band to be midfoot, like some of the other movements.
You want the balls of your feet over the band channel in the plate. That way,
the center of your body is really focused on the balls of your feet. You may
catch your reflection in a mirror, or if you see a video of yourself doing it,
you’ll notice that you’re almost pitched slightly forward to compensate for the
fact that your weight is on the balls of your feet.
As I said, use a slightly lighter X3 band, and you will succeed with
this. You’ll be shocked at how much calf growth you can have.
Here, Alex is demonstrating the setup for the calf raise. She doubles the band
on the ground and then places the ground plate over the top, then hooks the bar
to the band.
The ball of the foot should be centered directly over the band channel, and the
band should be aligned near the middle of the band channel.
Sometimes the band splits up if you’re using a smaller one, but just have it
near there. So you want the heels hanging off the back of the ground plate. The
heels should not touch the ground plate during the movement.
You’re gonna be moving up and down, but you don’t wanna relax at the bottom. So
you wanna keep constant tension, like with every other movement.
You’ll see that as soon as Alex can no longer reach the peak point of
contraction, she’s going to fatigue. So she starts limiting her range of motion
and goes through the diminishing range process until complete fatigue is