Calf Monster: Preston Noble's Workout For Massive Calves
Every time I walk into the gym, someone sidles over and asks how me how I've developed such massive calves. They're a conversation starter, an icebreaker, and over time they've become my calling card. Only I'm not at the gym to introduce myself or receive guests. I'm there to train.
Granted, I've got great genetics in my lower legs. But my workouts have a lot to do with it as well. Through trial and error, I've come up with workouts that force my calves to grow like crazy. They simply have no choice in the matter.
I recommend training calves 4 or 5 times per week. Just tack it on to the end of your regular workout. It shouldn't take more than 10 to 15 minutes to blast them.
An All-Around Calf Assault
The accompanying video takes you through one of my favorite calf routines, comprising four exercises. It's a unique workout, and here's why:
- For the first three exercises, you're going to switch your foot placement (toes forward, outward, inward) every 10 reps to make sure you hit your calves from all angles.
- For the fourth exercise, standing calf raises , we'll keep it simple and stick with the toes-forward angle. That's because balance is really important. I like to do my standing calf raises on a platform with dumbbells, because the machine puts too much pressure on my shoulders and back.
If you don't have a partner for donkey calf raises, use a machine. On every rep, go all the way down and get a good calf stretch. Get a good squeeze and contraction at the top of every rep.
Over time, strive to increase your poundage on all of these exercises. Like any muscles, the calves won't grow unless the resistance they're asked to handle gets progressively heavier.
Preston Noble's Raising Calves
Watch The Video - 08:01
In between each set, stretch your calves so they don't cramp up in the middle of the set. Don't lock out your knees; keep them slightly bent for every rep.
Note: As your calves grow stronger, increase the number of sets from 2 to 3, and then to 4.
- Follow This Discussion by:
yesterday I was talking with one of my friends in the gym about calves workouts & today I watched this great calves workouts video lol
but I think the 3rd one Calf Press On Leg Press Machine is a little risky position.
At the gym every movement is risky, if don't know the proper way to doing that ...
When you do calf presses on the leg press, you don't take the locks off, you just raise the weight up. I don't see how that could be risky at all.
They are a great exercise. Many Leg presses have a lock/stop that allows you to lift the sled with the lock engaged. This means you can do your calf raises without unlocking it. In the unlikely event that both feet slip off, the lock catches it way before it does any real harm.
I'll defiantly be trying this tomorrow! not sure about doing it 4 to 5 times a week that seems like a bit overtraining.. but dang Preston knows what he's talking about his calves are amazing!
Thanks Preston. I've always hit abs at the end of every workout. Never thought about doing that with calves. Makes good sense since they constantly bear the load of walking--got to overload them to grow them. I can squat 425 but have always been frustrated with skinny calves. This gives me some great tools to fix that!
I'll incorporate the switching angles idea for sure.
I have just one question. Usually I do the calves exercises while training legs ( since I'm already using some machines, like the leg press ).
Is that a bad practice ?
Don't know what to believe...read a similar calf article on this website recently that contradicts what preston's recommending. ex. pointing toes inward/outward
half-way down the page -- http://www.bodybuilding.com/fun/ms-fit10.htm
I find this problem with many fitness theories: is it bro-science or true science? I understand your frustration. I try to find someone I consider reliable and see if they back it up with research.
Hopefully this will shed a bit of light:
Jim Stoppani isn't all-knowing but he seems quite reliable.
Good to know I'm not the only one that changes the directions of my toes when I do my calves. I do almost the same workout minus the leg press, but I do pyramid reps up to 10 and back down again. Fire it up....Like Saltus said, needs a lot of reps...
Train calves 4-5 times a week? Hmmm.
I usually train them on leg day and they stay sore pretty much all week till the next leg day.
What's the reasoning behind training them more often than your other muscle groups?