Calf Training Trifecta (3 Form Fixes to Grow Skinny Calves Fast)
We’ve all seen the guy with the big, jacked upper body and then as you look down, it looks like he’s walking on pegs. Now, understandably, there are some genetic disadvantages, such as high insertions of the calves on the lower leg, that some have to deal with, but most lifters make a lot of simple errors in their training that makes building bigger calves nearly impossible
So if you want to learn 3 form fixes to grow your skinny calves fast and break you free from the #skinnycalfcrew you need to read this article…
Stop Making These “10 Deadly Fat Loss Mistakes Sabotaging Your Fat Loss Success.“
Calf Raise Form Fix 1
If you perform a regular calf raise without consciously thinking about where you’re driving your weight up onto, your body will naturally follow the path of least resistance and consequently generate the least amount of activation to stimulate calf growth.
When you go to perform a calf raise, usually you will just drive up onto the entire ball of your foot and your feet and ankles will roll outwards, decreasing the tension on your calfs.
So instead, what you want to do is drive yourself up onto your big toe.
Doing this will prevent your ankles from rolling outward and will help create maximum stimulation on the inner portion of your calves which is the largest portion of mass in your calves.
Apply this simple fix and you’ll be well on your way to building up those skinny calfs.
Calf Raise Form Fix 2
The second form fix has to do with the positioning of your feet when performing calf raises. Most guys will place their feet either at shoulder width or a slightly narrower stance.
Although this doesn’t necessarily inhibit full activation of the calves, you’re more likely to let your foot or ankle roll out in this position just like we mentioned in the previous form fix pressing through the big toe.
To help prevent that mistake and improve calf activation, perform the majority of your calf raises a few inches wider than shoulder width as this will prevent your ankles from rolling outward as you press up.
You can still work in some narrower sets to slightly improve activation of the smaller, outer part of the calf muscle, but the majority of your calf raises should be performed in a wider stance.
Now, let’s move on to the third and final form fix to complete the calf training trifecta.
Calf Raise Form Fix 3
The final form fix is a training mistake that can be seen in a variety of different exercises, however it tends to be overly prominent when training calves specifically.
The mistake I’m referring to is the overuse of momentum with calf raises.
When you see most guys in the gym training calves, almost every one of them bounce up and down with the weight trying to pump out as many reps as they can with little to no control or pausing during the movement.
I’m not pointing fingers, because I know I used to do this too. But the problem with this is that when you bounce the weight back up out of the bottom position, you actually end up recruiting your achilles tendon and drastically reducing the amount of tension on the actual calf muscle itself.
So in order to save you from meeting your own “achilles’ heel” fate, and to actually start growing those skinny calves; slow down your reps and stop using momentum.
Start incorporating some pausing during your reps, then slow down and really control the eccentric (lowering) portion of the movement.
Just like so many things in fitness, slow and steady wins the race with effective calf training.
Focus on quality of quantity and you’ll start to notice some quality gains much quicker!
The Bottom Line To Grow Skinny Calves Fast
We went over the calf training trifecta with 3 form fixes to grow your skinny calves; push through your big toe, set up with a wider stance, and stop the momentum bouncing.
For the most effective calf workout, try this out next time you do calf raises:
Start in a slightly wider than shoulder-width stance, pause for 2 seconds in the bottom fully stretched position of the calf raise, then contract the calfs and press yourself up with explosive power, keeping proper form and pressing on to the big toe, pause 1 second at the top, contracted position and then lower yourself back down under control over about 3 seconds.
Apply that tempo for every rep of your calf raise sets and this will help you obtain optimal stimulation of the calf muscles and reduce the involvement of your achilles tendon.
Start making use of these calf training fixes and you’ll be well on your way to turning those twigs into trunks!
– Tyler Johnston “The APE Coach”
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