I’m not too proud to admit that I am a culprit of skipping leg day. Back in my college days all I really cared about was what my biceps, abs, and chest looked like.
Boy was I dumb back then!
Little did I know that going hardcore on leg day was the X factor to sculpting an incredible looking physique and helping you achieve the body of your dreams.
For the last 2 years I have become obsessed with leg day and I’m proud to admit that I have hit well over 400 lbs. on the dead lift, and over 350 lbs. on the barbell back squat. Not bad for a guy that was afraid to squat more than 135 lbs. in college!
So far, so good… But the problem is that my leg workouts are 100 percent dominant on my quads and hamstrings. Even up to this day it is really hard for me to stay consistent with working out my calves.
I really can’t pinpoint one single thing about it – but for whatever reason its really hard to stay consistent with your calves’ workouts.
I tell myself I’m going to do them on leg day, but after 8 sets of squats and a few grueling sets of dumbbell walking lunges I just don’t have the energy.
I’ve decided to go about this in a much different way recently and I want to inspire you to do the same.
This calves workout that I’m going to share with you is intended for you to do at the end of your upper body workout up to three times per week.
I set up this workout so you only have to do it for about 15 minutes to get in an awesome calf pump!
Let’s inspire each other to not skip leg day and especially not skip out on calves workouts, because the end result is something that looks like chicken legs!
Here is “The Chicken Leg Destroyer Calves Workout For Mass.”
Exercise 1: Leg Press Calf Raise Superset With Isometrics
This is my all time favorite for getting an epic calf pump. The key with this exercise is to push off on your big toe and not the outside of your foot. If you remember that tip with every exercise you will develop thick and powerful looking donkey calves!
I like to place a ton of volume on my calves during this exercise with very short rest times between sets. I find this to be the most effective way to train the calf muscle into muscular development.
The movement is a very subtle one, and all starts with flexion in the ankle joint. Make sure you watch the YouTube video carefully so you can see precisely how to do this movement.
Sets: 3
Reps: 12-15 + Isometric hold for 30 Seconds
Rest Time: 30 Seconds
Exercise 2: Seated Calf Raise With Hold @ Top
This is a classic calf exercise that you will see at most gyms, but sadly a lot of guys don’t do it properly.
Drop your heel and perform this exercise by channeling your mind muscle connection on the lower part of your calf muscle.
This is the best calf exercise for really targeting the lower portion of that calf muscle and developing thickness.
When you are almost at failure hold the position at the very top with your toes elevated as high as possible and keep that isometric hold for at least 10 seconds.
Sets: 3
Reps: 12-15 + Isometric Hold
Rest Time: 30 Seconds
Exercise 3: Standing Calf Raise (Smith Machine)
This is exactly like the donkey calf raise machine, so if you are fortunate enough to have this machine in your gym you can perform this exercise on there.
This is the standard standing calf raise, but once again you should make sure you are pushing off on your big toe and keeping the motion slow and controlled throughout.
Another tip is make sure you have a full range of motion on this exercise so you can emphasize the top portion of your calf muscle.
Sets: 3
Reps: 10-12
Rest Time: 60 Seconds
Exercise 4: Dumbbell Squat Jumps
Although this one works your quads and hamstrings a ton – once your calves are already fatigued you will feel this one a ton in your calves! Seriously – this is one epic calf pump and is also one of my favorite fat burning exercises of all time.
Try doing this at the very end of your workouts if you want to boost your fat burning hormones and pump up those calves.
Simply grab a dumbbell at your side and jump up and down as high as humanly possible. You will feel a lower body burn, especially in your calves.
Focus on jumping from your heels and pushing your butt back as you go down and are prepared to explode back up, similar to doing a traditional barbell squat.
Sets: 3
Reps: 10-12
Rest Time: 60 Seconds
No Pain, No Gain
That’s all she wrote! You don’t need to hit the calves with any more volume than that. Remember that just like with any other muscle group, focusing on improving your weight and reps with this exercise will help grow the muscle.
In the words of my boy Mark Wahlberg: “No Pain, No Gain.”
Let’s keep pushing ourselves to an epic mass building transformation!
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