Hypertrophy Guide | Calves | JTSstrength.com
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- เผยแพร่เมื่อ 1 ต.ค. 2024
- Calves are notoriously one of the most frustrating muscles to grow but in this video, Dr. Mike Israetel will help you tackle this problematic area.
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Finally Omar is gonna be able to compete in bodybuilding
XDDDDDD
@Omar Isuf
Wezz haha 😂 was waiting for this comment 😂😂😂
Imagine Omar comes up with a How to grow your calves guide ahaha
SQUAAAAD 🔥
Someone tag omar
@OMER SURFCLAMM did it
Lol
Can you do a guide for upper body hair next?
Step 1: be a real man
Daniel hosking oof...
You're a Savage!
Step 1: Be born Russian, Turkish or Scottish.
It's all about establishing a good mind-follicle connection.
#teamnocalves anyone?
#Omar Isuf
I love how half of the comments are about Omar
Haha tippy toes.
I was doing calves on a Smith the other day, going through full range of motion and a guy approached me to recommend the bouncing shit. "bang out as many movements as you can, as quickly as possible," he said.
His calves were half the size of mine...and mine aren't huge 🙈
Great video, I used to get discouraged. I’m in great shape but always had bird calves. Last year I fully committed to twice a week training. Focusing on the contraction and a full stretch are great tips. Mine grew some to the point I’m not that embarrassed to wear shorts lol
I was born with monster calves and would happily give half of them away in exchange for some biceps.
Deal, where do you live?
Same boat here, have not trained calves for a year now, beating my arms up and they still are not even 14 inchesm
I would want wider shoulders i stead of big calves omg
Opposite here
All i need is an address
Hypertrophy guide is now complete. Thanks @Juggernaut Training Systems !!
actually we don't have forearms yet
and neck
He said that he won't be writing those anywhere soon, as RP just recently started experimenting with forearm training. I believe he doesn't do direct neck training either, but you can figure out those by yourself if you're interested.
@omarisuf
Rey Castillo Lol, my thoughts exactly 😏😂
Omar Isuf will love this one lol
Where's the hairy muscle Daddy comment?
I only clicked to find it.
lmao i only came to the comment section to find it too haha
Lmfao I'm happy other people are looking for that weirdo comment and not just me
Lol right below this one
ROITS= Hair Loss in head and hair growth everywhere else
Lies. We all know minimum effective volume = infinity sets/week
Please do a video for forearms, mine look like ramen noodles
Same. Pulling all this weight off the floor but got spindly forearms
Do wrist flexion and wrist extension exercises and have patience
All kinds of different grip work is good too. There are a lot of muscles in the forearms.
Dumbbell wrist curls with stupid large amounts of weights, do build up to it slowly of course
Try behind the back wrist curls with a barbell using heavier weight
To continue the legacy: "HELLO HAIRY MUSCLE DADDY!!11"
Lmfao
Thanks Dr.Mike, really enjoy the hypertrophy series... as a beginner lifter, there is a lot of info out there on different types of exercises, but dont break down the recommended MEV, MAV, MRV rep ranges etc. These video are short and sweet but straight to the point and very informative 👍👍
I do about 15 sets per week for calves, slow reps, full rom and they recover so fast, in a matter of minutes I'd say. They grow but I don't even feel my calves need for recovery
Pecker next
Yup
Pecker push ups brah
Team no calf’s signing in 🙋🏼♂️
LMAO
Holding the peak contraction is an underrated tip for calves. You get a hypoxia occlusion effect due to the sustained contraction. You progress by timing the duration of the peak contractions as well as the standard sets & reps counts
Holy shit I'm doing exactly everything a person is supposed to do to grow calves. They have been getting strong but barely bigger. Genetics suck lol.
What works for me is three heavy sets per day. 10-15 reps, it's very recoverable and you don't need too draw so much focus on them when doing legs and it's easy to incorporate for the people who hit the gym 5-6 times a week. You will discover that bodyweight usually isn't enough unless you do 6 second negatives..
bodyweight one leg at a time is better but still only takes you up to a point, added weight is necessary for calves to get truly shocked :O
Head tilted slightly backwards and chin always pointed upwards....
this one is going to blow up
Vandit Jain unlike my calves.
I trained calves for the first time in a year the other day, went hard lol. Seated/Standing / donkey, I was crippled for 3 days.
Actively dorsiflexing at the bottom of a calf raise increases the stretch even more, I've gotten pretty sore down there with this advice.
Lightning what is dorsiflexing? Straining to lift your toes even more at the bottom of the rep?
@@gerrit8350 Exactly.
With a smith machine, just put a step there to stand on so that you can get that stretch :-)
I train calves 3 times a year.. I might reduce it to 2 because they are growing huge and they bump into each other while walking
Walking down the stairs is the best exercise for calves. No weight needed. Because you are on your toes as you take a step down, your calves absorb huge amounts of force in full contracted position, a few times your bodyweight. Then you automatically control your weight to balance your front leg to take another step, that's slow eccentrics. Try it, 50 stairs at a time, climb back up, repeat 10 times. That's like 250 reps per leg. Your calves will get more sore than ever for the next few days. Work your way up to 20 rounds. Your calves will grow. And because you aren't stretching your ankles too much, you don't have to worry about training frequently if you train your calves this way, without inflaming your achilles.
I do three times per week, 7 sets per time, split into three different movements with one of them bent knee, for a total 21 sets per week, 17 to 25 reps. per set. It’s cray
eye day bro? y u blinking so hard
Time under tension dude
Lol he always does this
Just so everyone knows, men, have, hair.
I've never trained them once but they're huge . Does that make me a calve building "expert"?
Of course. You can start selling your "online program" as soon as you wish.
What Mdrummer said. That's why I have rich guys with nice cars do all my car repairs.
Will there be a forearm hypertrophy guide?
I got pretty decent calves genetics but I wanna get em even bigger lmao #teamcalves
If you do all his volume recommendations on all bodyparts you literally gonna die. I did it. I died... Maybe im not a ninja turtle thats why
You need to find your *INDIVIDUAL* volume landmarks, not just follow the averages he presents. Your MRV might be lower.
MDrummer guess mine are low as shit then xD. Average genetics ftw.
Mike advocates putting certain body parts on the back burner and pushing the volume on others. Like if you wanted to do a training cycle focusing on chest and back, you’ll eventually work your way up in volume for your chest and back and keep all of your other body parts on maintenance mode with maintenance volume. If you went all out on everything then that’s probably why you burned out.
Max Badstibner ok ty, that was what I was thinking, but now im sure of that!
Max Badstibner Good advice, I tried putting the MRV’s of all muscle groups together in one Overreaching Cycle (5 days), it turned out to be over 50sets per day! That’s why I’ve been trying to identify the total body MRV, is there’s such a calculation.
How important is metabolic training or 'feeling the burn' for hypertrophy?
med lad important but not the most important.
I'd say calves are 90% genetic. I never train calves but they are huge because of their low insertion. Ive seen dudes train it everyday and it still looks like shit because of the high insertion point.
ROKMC Rec. I agree
ROKMC Rec. You think the size of girls asses is also majorly genetics? Real question
>Calves are 90% genetic
>I never train calves
Poetry
Pole: what is worse, high insertion of biceps or calves?
Is that even a question? Of course high calves is worse, I know a lot of people with big ass arms and high bicep insertions
Would be curious to hear the thoughts on neck training. Like surely body builders don't 18" necks by accident?
most people don't need direct neck word, any loading of the spine will cause neck growth. direct neck work like a twisting motion is really useful for wrestling or jujitsu, since you will be put into headlocks in both of these sports and you want to be able to remain injury free in these situations. same with football players or rugby. but if you just want general fitness or bb/powerlifting. just do your squats/deadlifts/goodmornings, and you'll get there.
Most people really dont need direct work for them to grow. It's no "accident". OHP and many other exercises grow it just fine.
Check out Alphadestiny's channel. Tons of neck training advice. Directed towards natural lifters.
Michael916Velasquez cuckdestiny is the running joke of the fitness world. Lol.
I bet his advice includes rack pulls and power shrugs
I always do calf raises with a bit less weight I did squats with after doing squats. Worked wonders. What truly made a difference in additon to calf workouts were tibialis raises for my lower leg
amazing! thank u bro,i really click without much expectation but im surprised,just amazing bro
Bro I’m fucking dying after calves, not as much as quads but still 😅
There's something funny about hearing a doctor saying "Tippy Toes."
I do 300 reps.
40 feet forward
30 ankles apart
30 ankle together
100 as fast as i possibly can (standing body weight)
Back to one (increase the weight by 45lbs or more every week)
I train it once a week with the back of my leg
what do you think?
It’s better to do it with actual weights instead of body weight. Also, once a week isn’t enough. Try 3-4 times a week
Would growing the soleus muscle be good for folks who work on their feet a lot in unstable movement situations? I'm wondering or if it'll strengthen my ankle and related ligaments?
If u gym bro’s didn’t know, loaded carries works out the calfs a ton its like fat man syndrome. Ever wonder y every fat guy has huge calfs? Cuz their walking around with a ton of weight loaded on their calfs. It’s literally the same thing when doing a loaded carry like farmers walks or yoke walks
Why people they talk more than they actually do the workout. Do the workout the same time you're talking and do as many exercises.. 3-4 exercises don't do it.
The most important video in the history of bodybuilding
Great information, thanks man!
Why no video about forearms
Dude your right arm is way bigger than your left arm!! Work out your left arm!!
Hypertrophy guide | lil johnson | next, pls
i got them pacquiao calves naturally. i actually wish i didnt have such big calves
Dr. Mike is so dreamy. I want to be him some day 😍
Any alternatives for people who cannot do calf raises. Bottom of my feet hurt when I do them
Wait…. It’s actually possible to grow calves ?
Thank you so much. I may have watched every calve video and read every calve article and this was one if the best!
The soleus is the bigger muscle compared to the gastrocnemius
I have a naturally huge soleus and thick thick ankles. I am the king of cankles
I like to wear tanks over my fur shirt too 💪
You're a Savage!
Straight legs yes. Range of motion no. There are multiple studies showing that going to the tiptoes from the ground is enough. Just hold for a second on the top and your fine. For advanced training I strongly recommend the one-legged Smith machine exercise.
If I dip below level, my Achilles tendon starts to give out.
just save yourself the trouble and buy a drumset
Why does his head always look like it's going to roll off the back of his shoulders.
I appreciate your videos so much! I am really working hard to build up my forearms this year, we would all love a forearm hypertrophy guide. Thank you
Check out Jeff Nippard's recent science of forearm vid.
Alright so, 10 sets per leg day good. Lol
Do a guide for forearms please!!
I doubt ballet dancers are pumping heavy weights.
Male ballet dancers definitely hit big weights
@@liammorgans7329 Actually they both are genetically predisposed. Although training does help.
Predisposed to what?
The most important muscle of the body!
I have been using your advice for a program I use with my training bud. He, even with his 20+ years of experience, has on several occasions mentioned that the program is really good. So thanks Dr. Mike!
5 years later and my calves have grown 1 inch 😅
Iv watched and still do lots of calf videos, if you’re reading this mate I want you to know you explained things really well and I like the way you come across . . . . thanks for the info and advice👍
Straight leg... Are we talking locked knee?
I know that you like me
But stop blinking n shit bro
For me my calves and leg muscles grow super quick and huge. My upper body is shite tho and just wont grow.
forearm hypertrophy guide pls?
You Literally summarized everything in the 1st 1min of the video.Much appreciated and thanks for being very detailed💯💯💯💯💯
Funny that this guy has a minimal amount of body hair and people think hes "hairy". What kind of a world do we live in where men are influenced to shave and wax they're chest? Lol. We need to keep at least a few real men so were all not "metrosexual" in 50 years
The one where your body is your meal ticket. If you're selling that physique look, then you need to have one the majority aspires too. Not many in the audience aspire to have the hairy back and neck look.
It was mentioned briefly but it’s SO important not to bounce if you want to actually work the calves not your Achilles’ tendon. Also rewinding to 2009... bodyrecomposition.com/muscle-gain/training-the-calves.html/
Will there be forearms¿
I have monster calfs - genetics
Guide for lifting face pls
Gunna do a proper mass pahse with specializing the calves and the rear delts along with either my back. Cuz doing my arms with my shoulders rn.
*insert Oh more east off joke*
Can I train calves 4 times a week? Two 4x8 sessions and one 4x15 sessions for strength and hypertrophy?
Love these hypertrophy guide videos. Also Mike has such a nice soothing voice to listen to.
My calves are trash tired of it lol
Doc I see your diesel ,I just joined a gym ,your opinion does the machines in gym for chest,arms,shoulder,etc will they get a person built
Wheres the forearm guide??
Forearms, I’d really like to hear that one
That's a very good content, you're great man!
I have a question about volume. When you say 12-16 sets per week, do you mean 12-16 sets per week of each exercise or is that the total sets you should do for all calf exercises. So you said for MEV that 8 sets a week means 4 sets for 2 days, does that mean I should only be doing one exercise for 4 sets on two days, or do you mean 4 sets on two days per week of each exercise I choose to do for calves? Sorry if I made a simple question very complicated, I just wanted to make sure to elaborate on what I meant.
Hey does anyone know what shoes shown in the thumbnail? I want some...maybe will make my calf’s bigger
Love everything dr. Mike puts out, always great
Insertion and origin are genetic. Period. The size is not. Only the shape is genetic. He is right about the calf raise bouncing guys do or overload the seated calf raise and have never done a donkey calf raise. Train the soleus with a few sets on Seated but the rest need to be done standing. Also try hanging out in a full stretch for 10sec and full contraction for 10. Hurts like hell but it fills them up and the pump is insane.
I have to wait 3-4 mins between sets to get another good set. My reps regardless of rep range are taken to failure. If I was to wait only 30 secs between sets, I would go from, let say, 12 reps to 3 reps. Most people don’t like to train calves and never go to failure. I’m not talking about failure as in how much pain you feel but failure as in physical failure (you can’t lift the weight anymore)
Seeing this now I am a bit in disagreement. I get my contraction the best with a bent knee. I had no calves, none, 0, nada, ahzeeeero calves before I found the contracted sensation at the top of the motion when standing on my ass. I don't know why but for me this was the trigger. It's so difficult to explain.... you need to find the connection to get them contracted so hard that it hurts even with no weight and standing down, just flexing your foot. Once you get this, put a moderate weight on them and do slow reps with pause on top of this contraction. They put shade under them after a few months!
Omar isurf needs to see this
Algorithm comment
A complete waste of time.