How To FORCE YOUR CALVES To Grow With Smarter Training Methods

In this video we're looking at optimal training technique on different calf raise variations to maximize muscular development while avoiding injury.

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SOURCES:

Scientific References:

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Intro Music:

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

this video was filmed on a broken calf machine at 2am, our gimbal broke, and we had mic issues, hope it came out ok lol

[JeffNippard]

Crazy that we're 16 episodes into the TT series already! What exercises would you like to see me do a deep dive on?

[abcd]

Have you tried COMMANDING them to grow?

[TKSSLCHN]

I found that calves are quite resilient and courageous, so they will rarely feel forced if you attack them directly. But even the strongest calves give in once you threaten their family.

[brianrutherford]

Jeff, I've been lifting weights for 20 years and this is the first time I ever heard that seated calf raises focus on the soleus and that standing calf raises focus on the gastrocs. Never too old to learn something new!! Thanks for sharing your knowledge Brother!

[annaelisabethfitness]

Jeff, the type of guy to tell Stephanie I love you, then I hate you, to avoid vocabulary imbalances

[zachary_smith]

I love how you jump right into thr information. You don't spend 3 minutes talking about your day or saying guys like click subscribe or spend 3 minutes explain what thr video is gonna be about. Lol. Love the vids man.

[markosvarelas]

"I treat my calves as i treat my girlfriends...
ignore them and let them disappear..."
-Dom Mazzeti

[surendra]

Who else thinks Jeff duo is all you need to understand everything in the fitness?
1. Jeff Cavalier
2. Jeff Nippard

[larvitardratini]

There's always that dude at the gym doing seated calf raises with 6 plates on the and bouncing them up and down 10 times per second while on a loud phone call

[AZShoTime]

I love how the thumbnail is not a click bait, like it explicitly shows train this *pointing* and not this *more pointing*. Love it!

[caliyusuff]

"Bro Nippard" representing 99% of the gymrat community

[Kurio]

I built my calves training 3x times a week doing seated, donkey and standing. I went super heavy with high reps (20, 16, 12 & 8 rep sets). Lots of stretching between sets. They will grow under heavy stress.

[marcus_ohreallyus]

I have small calves and have actually been getting some growth once I started to work them every other day. But I think the biggest thing to help me was to do double unders between sets of calf raises and farmer's walks on my toes. I also have a standing desk and sometimes I stand on one leg on my toes for extended periods. When I say growth, I mean about a quarter inch (and that's being generous) over a year. It's not a lot, but for a guy with high, skinny calves it matters.

[chernobog]

Jeff should do a collab with Omar Isuf where they just train calves.

[ibrokemyownheart]

If you’re a fellow planet fitness civilian like me, I go to the seated calf push machine and start off with one leg at a time at a good weight to 20 reps. Then I combine the weight and use both calves till 20 or failure before 20. My calves have grown a bit and I’ve been doing these exercises after every regular workout

[Firmly_grasp_it]

Calve training has to be one of the most controversial things in the “bodybuilding world”.. so I am pumped to see this

[soulreaper]

TT Series is amazing! The quality of these videos is in a league of its own. Keep the good work man!

[slushyslushy]

Have at least one "heavy day" (6-12 rep range) and at least one "light day" (12-20 rep range)

Calves are type 1 fiber dominant meaning they benefit from higher rep ranges

Perform calf raises with a stretches at the end (per rep)

Start by actively flex your quads

Press your toes down
Pause for 2 seconds at the top 2 seconds going up and down 2 seconds at the bottom

*recommended to use calf jumps as well

[aarongriffith]

I used to not like Jeffs videos because i was ignorant and dumb. Now i am starting to really appreciate all his hard work and big words/studies. Im loving all the knowledge im learning. Thanks free will and caffeine :)

[Rpapa]

Great techniques, Jeff. This old man appreciates all your tips backed by science