On a serious note my calf’s have triceps from doing leg press using only my tiptoes and slow squats with lighter weights. I don’t do these cuz there a waist of time
This video is purely for aesthetic builds If you want better functionality do the full range of motion with controlled movements but don’t hurt yourself. I’ve done both and can confirm for a fact You’re welcome for the leg spasms when you’re trying to sleep lol (If you know)
As equestrian we're told to do this specific exercise to help stretch our muscle and build it the way we need to. The front pads of our feet are in the stirrup, but our weight should be in our heels. You have to be able to stretch deep in your heels, while also being able to move your legs around as needed.
When I'm standing on an edge, I just do that last one. I never knew it actually does anything . . . I get annoying and painful cramps in them, and it turns out its cause my stupid habit?!?! Literally, I have average muscles everyway but my legs were it looks like all I do is do different exercises with them only and I find out a stupid habit turns out to be the reason. I already walk oddly due to my feet being infooted which ironicly already causes this though not as badly as it happens to me all my family being like that but the reason mine were even worse is because if this of all the dumb habits I have this is the one that causes problems? Litraly some of the habits I have that seem like they cause problems I find out dont cause ang but this I randomly find while bored and find out my most seemingly "normal" habits turns out to be the cause the thing that literally tortures me when I get a cramp and due to the way I walk its more common. I'm not even sure what to say except that I am hating that if I never did this I could have avoided multiple problems. (Nothing against RU-vid only against the fact that I did this as a habit without knowing and it turns out it causes one of my biggest problems so more or less just annoyed I found out it was cause of a habit that could of easily been prevented years ago. Now I have to some how get rid of the habit I have done for most my life so I'm literally screwed xD)
Man I wished I saw this short earlier this day. I just hit legs and goona have to wait until my next leg day which is in about like 30 years to try this
If you want big calves you need to train them way more often than you do legs. Calves should be hit 3 times a week minimum if you want to see proper growth. It’s funny how people don’t understand this but want big calves.
@@TwitchCronos100you can do full body 5 x a week with doing ncline walking for about 30m after workout and sunday have carido 45m-1h of jog than saturday rest and hydrate a lot, and just repeat
Doing only the last one gives more growth but it can cause injury. You should train muscle at full range not for growth but to ensure you do not leave weaker areas on the muscle from the range you are not training.
^^ I always do full rom with calves cuz I had a ligament replacement in my ankle, and since god gifted me with good calf genetics I’m never gonna risk it
Had to come back here to say that I've been implementing staying in the lower half for the last few months. I've struggled to grow calves for years, and I've tried everything. This has given me the most muscular change, not massive yet as I'm not in a surplus. The feeling is completely different when training like this, it's a muscle burn. Whereas working in the more recognised top half feels more like the feeling at the end of a tricep extension.
@@HarrisonMartinson Just found the article. it was done only with a sample size of 42 women as well as stated there was not a "significant difference" between end range of motion and full range of motion. There is a significant difference between end range vs initial range. The end finding was "end range reps MAY optimize gastrocnemius hypertrophy in young women"
Wow, I didn’t know there was such a specific (and most beneficial) way of training the *calves.* Honestly, whenever I give leg muscle(s) any thought, I end up thinking about thighs rather than calves. I know that calves are a major part of leg movement (like walking, running, etc), but I didn’t think people dedicated entire exercises to improving those muscles. You learn new things everyday.
Lol, NBA players have thin calves, which is because calf size doesn't actually mean much for sports, it's the tendon that matters, especially with plyometrics@@motalkbadazs
Full ROM includes the stretch, so why not same results? It's more about beeing able to do more reps this way = more growth Also, have you ever driven a car? It stretches the calves so hard, that I always get pain if I drive too long. This is because when the calves are stretched, the opposite muscle in the shinbone contracts, resulting in pain if it contracts for too long
@@botcherbutcher7608there’s no need. Plenty of studies exist and point to the fact that EVERY muscle group benefits more from being stretched under load. So basically every time you workout try and find a movement that stretches your muscle at the bottom end and go slow on the stretched part of the movement.
Thank you for this tip. I broke my leg & ankle in my youth. I had some muscle shrinkage in my calf so there was an obvious difference. I have been training them for decades now & the difference is still the same even though there has been some growth in both to date. Great advice.😊
@@lawrencetrujillo7365 There are some muscles that have greater leverage in shorter positions though, like the lats, that you could theorise would benefit from shortened partials.
You see the most growth in the eccentric stretch (why you always got yelled at to go all the way down on pull-ups, though they probably didn’t know that specifically) while the peak of contraction is the hardest part of the rep. So that’s why you see more growth doing integrated partials (this video) or lengthened partials (full reps to failure, then partials to failure).
I’m a female that has been on an on and off weightlifting journey for the past two years and I just want to say thank you so much for your channel and all of your information that you’re sharing. I have spent countless hours studying your videos to apply for myself to avoid Injury and to use proper form and range of motion Tysm for giving us the information and knowledge to apply to ourselves so we can truly reach our goals. I don’t have the money for personal trainer, but with your help I have my mind to be able to get me Where I would like to be
There’s a term for the 3rd one, its called “lengthened partial reps” and it is true, it can promote hypertrophy much better than full/ upper half ROM. I just learned the term recently but have been doing it a long time, usually at the end of my failure sets when i cant do full ROM cause of fatigue.
This method GAVE me foot pain. I used to do calve raises in the squat rack after squatting with a 45lb plate flipped over. Well, as I have a home gym in the bar, I was doing this with about 5 degrees one cold winter day and heard a pop from my foot. That turned into 3 years of a big old lump on the bottom of my foot that hasn't gone away. It hurts sometimes after really long runs, but not bad enough to get it fixed. I'd like to get it fixed, but the state of the medical system leaves me wanting to interact with doctors as little as possible these days. Life lesson, just go ruck, your calves will get way bigger than doing raises.
@@mpclepto182 interact with those doctors. You may never know what happened to your foot and they're qualified in this field. I'd rather have an awful experience than to bite the bullet and stop doing what I love.
Since all the recent studies showing the benefits of straining in the stretched position, I've been doing exactly this with my calves for the past months. And now my calves are finally growing. I'm also able to destroy my calves way easier and get insane pumps. Something I almost never felt when I focussed on full range of motion because I always stopped when I wasn't able to do the upper part anymore. Now I stop when I can''t move or handle the pain anymore, which is way more stress on my calves
@angel2o Sometimes I do start with full range, but overall it feels to me like it doesn't matter. You will just do more at the bottom if you didn't do any full range. I also start counting my reps from the point it really starts to hurt. From that point on I count 20 reps, no matter the pain. If your still able to move after these 20 add 10 more. The last 10 reps you will only be able to move an inch or less and should be wondering if your going to shit your pants or start crying. Do this for 3 sets and your calves will have the best pump of their lifetime
Been doing this since 1994. We were made to go work out before fall football 2 aday practices. Legs got crushed every summer. Now when asked, how do I get my calves like yours, I say, crush them every summer with tons of volume and bouts of very heavy weight…and, start in the 6th grade. I am 42 now. ❤😊
I’ve been doing it this way since I was 13 because I love the way the stretch felt. The tension was nice and the pump is unbelievable. Now I’m doing 450lb calf raises 3 sets of 40
All three were partial ROM. 4th would be: heels below soles with calf’s stretched fully and the end of rep involves calfs fully flexed and heels above the soles. The 4th version would be full range.
If you care about athleticism, it’s useful to power out of the bottom position explosively into a full ROM. If you don’t care about athleticism and only care about size, this is good advice.
What athletic application does that have in your opinion? Wouldn't simply jumping have the best athletic carryover? Genuine question, not trying to start an argument.
@@B05SxBrennan Calf raises are great for uphill running and preventing achilles injuries. You can't load your calves too hard with plyo or you will probably injure yourself
@@B05SxBrennan calf raises are good for applications that require a second burst or quick twitch after your initial movement in sports. Soccer, basketball, football, ping pong, volleyball or tennis all require a change of direction or a second lunge in the original trajectory. One or 2 legged cardio Jumping accomplishes this as well, but this is an alternative that stresses the knees less and extra weight can be added. I would do one on cardio day and the other on leg day.
Smaller calves mean you don't work out as much or it means that your tendons are long. Longer tendons=bigger bounce like a spring. Just do full range, it's better for you.
Muscles get bigger from breaking muscle fibres, pushing past full extension breaks the most fibres, this will build more mass but not necessarily strength as muscles will be growing unevenly and overextension risks serious injury.
Great for hypertrophy. I’d probably include some full ROM stuff just so I don’t compromise athletic performance or tendon stiffness/resilience. I wonder if we’ll see some increase in Achilles tears if people exclusively train using this modality.
Full ROM all day, to think this study has all the info we need to know to grow big calves is not true. Does not test to see if it remains the same effectiveness over time. And what effect does half reps have on performance/tendons? No thanks
Read my mind. I understand that most people are focused on aesthetics, but to only care about aesthetics is just idiotic. A developed, able, and healthy body is an appealing body. What's the point in having muscle mass if you can't even use it properly/well?
Exactly why I will prob stay with the usual calf raise , I don't want to risk a tendon tear thanks lol , that minimal calf gain you would get is not worth it
Thanks Jeff! Great content! For some, Please note Make sure you don't miss out on training the top half of calf raises aka inner range. Inner range is crucial in function and in sport, e.g. jumping and walking, running. Important to train top range for those with Achilles tendinopathy or Achilles pain, especially insertional Achilles tendinopathy where pain is at the bottom portion of your Achilles, towards the heel. In this case, I would avoid doing the bottom range of calf raises e.g. not lowering beyond 90 degree. As this adds compressive load to Achilles tendon, which can worsen Achilles tendinopathy at initial stages of rehab. If you are starting out training your calf, I would suggest starting with focusing on full range first, especially top range first, then gradually build up load before trying this exercise. Add load slowly, as tendon don't like sudden increase in load, such as weekend warrior, or sudden spike in training before sports season. For an exercise suggestion, I really like Ebonie Rio exercise below. m.ru-vid.comV6Gt2aA3A6Y
Thanks so much for the input. I ruptured my Achilles 6 years ago and I’m still having issues with tightness in my other calf that compensates for my previously injured one. Would you emphasize only full ROM exercises for a time? I’ve tried throwing in eccentric exercises as well (body weight), but I’ve also done the weighted calf exercises as well.
This does wonders and makes me feel more tension (which is good), aka wonders to my calves honestly. I have incorporated this into my calf excercise ever since.
From what I learned from recent Dr.Mike's videos is that staying in a stretched position of a pain scale of 7-8 for a total of 60 minutes everyday will grow calves the most.
If you have a job that requires you to be on your feet, your on your calves 24/7, even then just in order to walk anywhere. Your calves are a lot stronger then you think, and takes a lot more weight then you’d think to tear your calves. You would have to be put in a stupidly awkward position with a shit ton of weight added while in a flexed position of the calves to do any real harm. These aren’t like your biceps, they are used constantly, there for have a lot more tendon strength.
Feels so good stretching the hammies out like this in the mornings. Just place the tip of your foot against the wall and lean in slowly, building into it.
Let's go man. I've been doing this for a long time and people around me though i was not doing anything. Until they saw the results. I always feel the most stretch doing this🎉🎉
@jeffnippard It’s newbie gains. Think about it. No one ever uses bottom range of motion nowadays. Maybe when you walk uphills but in the cities there’s always stairs. The new found range of motion will only work well for a couple of weeks then it doesnt matter if you’re using upper/lower or full range of motion as long as you remember progressive overload(Take it from someone with big calves tho limited flexibility because of old fractures)😊