Your legs are a big part of your body, and I suggest you do a complete leg workout once per week.
The most important part of your legs are the calves, which are often neglected and guys usually don’t pay too much attention to them. (1)
You should do calf exercises more than once (at least 2 times per week) if you want visible results.
But, I see a number of guys who skip leg workout in general and especially calves workout.
Well, there’s a big chance they will end up with ‘bird legs’.
Why do guys skip calf exercises?
If it seems as your calves simply don’t grow that’s because you don’t want them to grow.
These muscles are pretty ‘stubborn’ and you can’t do a few Farmer’s walks on toes before you leave the gym and expect progress.
To make some progress you need to do calves exercises more often.
At least 2-3 times per week as intensive as you can.
You don’t want to look like this:
How to do calf exercises?
How often should you do these exercises?
It’s important to emphasize that you don’t need to spend hours doing calves exercises.
15 minutes, 3 times a week it’s quite enough to focus on this particular workout.
The rest between sets should be short, 30-60 seconds.
How many sets and reps?
I suggest you do 5 sets and 12-15 reps.
How do I do calf exercises?
I do at least twice per week.
On my leg day and on my cardio day.
So, what are the best exercises for calves:
1. Standing calf raises
It is one of the best leg workouts.
How to do this exercise?
Raise your heels above the step, hold a few seconds, and then go back to the starting position.
You will feel your calves stretch.
Repeat this exercise as many times as you can.
Gradually increase the weight.
2. Single leg calf raises
Similar to the previous one, but here you do just one leg.
Start with bodyweight and add some weights later.
3. Single leg hops
Stand on one leg, lift the other and flex it so that your heel is behind your back.
Hop as high as you can.
Try not to bend your knee a lot when you hop.
Do 10 hops with one leg and then switch. Do 3 sets.
4. Jump rope workout
One of the best exercises for calves and legs, in general, is jumping rope for sure.
Start jumping slowly and gradually increase speed.
Do 2 sets of 30 secs 2-3 times a week for starters, and then add one extra set.
5. Seated calf raise
How to do this exercise?
Sit on the bench.
Put the barbell or dumbbells on your lower thighs and hold them with your hands.
Raise your heels and then go back to the starting position as in standing calf raises.
So, what’s the bottom line?
Don’t skip leg day.
Do yourself a favor and exercise your calves at least 2-3 times per week.
Besides these best exercises for calves, running, hill running, and cycling are also good activities which can affect your calves positively.