• MAIN
  • BLOG
  • ABOUT
  • Body Burn® 28 Day Quick Start
  • CONTACT
  • Privacy Policy

Fit Tip Daily

Lose Weight One Tip At A Time

  • TIP OF THE DAY
  • CELEB DIETS
  • EAT IT
  • WATCH IT
  • BUY IT
  • TOSS IT
  • SUPPLEMENTS
  • EXERCISES
You are here: Home / Exercises / Give Your Body A Facelift – Bigger Calves, Small Calves, and The More Defined

Give Your Body A Facelift – Bigger Calves, Small Calves, and The More Defined

August 10, 2012 by Adria Ali Leave a Comment

calves

 

For those who don’t know, calves are actually genetic. I know, I know, you shouldn’t blame your body on genetics .. however, this one can’t be ignored. If you have huge calves then you probably inherited them. If you have bird legs then those were also handed down.  After being a trainer for over 13 years I have heard my share of “my calves are too big,” and “I want bigger calves.” Well I am going to give you the secret formula to get the calves YOU want!

 

Bigger Calves

I come from the “bird leg” breed.  I have fought long and hard in the gym to get the legs I desired and the proportion I want.  Here is my personal break down for bigger calves.  

 

Hit Your Calves from ALL Angles 

This means you must do all 3 different positions.  Shoot for Medium – medium high weight and lower repetitions.  Watch the video below to get instruction on how to use the seated calves raise machine

 

Variations

calf raise foot position 

Toes Turned In – Turn your toes in on the seated calve raise or a standing calve raise and do 10- 12 reps, medium to medium high weight

Toes Turned Out –  Turn your toes out on the seated calf raise or a standing calve raise and do 10 -12 reps, medium to medium high weight.

Toes Straight Forward – Toes point straight forward.  Do 10 – 12 reps – medium to medium high weight.

 

Trainer Tips 

Personally, I have found the seated calve raise machine to be more beneficial for building muscle than the standing calve raise.   It also takes the pressure off of  the spine since you are in a seated position.

 

If you have larger calves it is still VERY important that you do calf raises.  Why you might ask?!  Doing calf raises actually allows the muscle to go through a full range of motion.  This aids in stretching the muscle.  A lot of times, short bulky muscle are the product of shortened muscle tissue.  If you want longer leaner muscle you must condition them to stay in a lengthen position.

Calfs

  Another important fact :  As you age these endurance based muscle lose their flexibility they become tight and tense which shows in your walking pattern, stride and gait.  You will notice that inactive people and older seniors have this issue.  They begin to shuffle instead of actually walk.  They lose the ability to flex and extend their toes and ankles.  SO if you want to move like you’re young and avoid the senior shuffle above,  you MUST work on calf flexibility and strength!

 

smaller calves

   Smaller Calves

If you are looking to lengthen your bulky calves then focus on long motions that stretch the calves.  Use lighter weight and do more repetitions which are aimed at stretching the calf instead of increasing size.  You can still do all three foot positions.

   Trainer Tips

        Chances are, if you have big bulky calves, you are dominant in those muscles (they do a lot of your moving when it comes to walking and running).  To counter act this, try using a hard foam roller to release knots in the muscle.  This will aid in flexibility and help the muscle lengthen out and relax.   The foam roller ALSO benefits people who are trying to get bigger calves.  If your muscles are too tight they don’t grow as well because they can’t flex and extend completely so make sure your rolling before and after each intense calf session.

       Dominant Calves???  If your body has HUGE calves and small thighs.  You’re most likely favoring your calves over your quads, and hamstrings (thighs).  If you want to balance it out, try making your calves tired before you start your leg routine.  Do 2 -3 sets of calves before doing your other exercises such as squats and lunges.  This will FORCE your body to use the muscles that aren’t tired and avoid using the muscle that are already exhausted!

smaller calves

 Find the knot and hold the position for 20 -30 seconds OR until the pain decreases by 70%.  Then move on to the next knot.

    Since calves are an endurance muscle, you can exercise them more often.  If you are looking to build,  fit them into your routine 2 -3 times per week.  If you are looking to lengthen them (shrink) focus on 1 -2 times a week with light weight, daily stretching, and 3 -4 times a week of foam roll work.   If you know someone who needs calf help forward them these fitness tips, they will be glad you did!  🙂

Adria Ali

SHARE:

  • Facebook
  • Twitter
  • Tumblr
  • Pinterest
  • LinkedIn
  • Email
  • Print

Related

Filed Under: Exercises, Today's Tip, Watch It Tagged With: bigger calfs, bigger calves, building muscle, calfs, calves, Exercises, Fit, fitness tip, fitness tips, flexibility, Foam, foam roller, foam rolling, foam rolling calfs, hamstrings, muscle tissue, muscles, range of motion, repetitions, Roller, seated calf raise, smaller calfs, smaller calves, standing calf raise, stretching, trainer, trainer tip

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

To Verify You\'re Human, Please Solve The Problem: * Time limit is exhausted. Please reload CAPTCHA.

SEARCH FIT TIP DAILY


Daily Fitness Tips on iPhone





Join the Body Burn 28 Day Challenge

SOCIALIZE WITH FIT TIP DAILY

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

AS SEEN ON

SUBSCRIBE TO FIT TIP DAILY


The Latest

  • 10 Benefits of Shilajit and How it Could Improve Your Life
  • Holiday Giveaway from Everyday Essence
  • Privacy Policy
  • Get Better Fitness Results – Strengthening Neural Pathways
  • Fit Talk – Experts Weigh In – Why Deodorant Is Bad For Your Health

LIKE FIT TIP DAILY

FOLLOW FIT TIP DAILY

Tweets by @FitTipDaily

PEOPLE ♥ FIT TIP DAILY

Rebecca Cardon from Bravo's hit reality show Workout loves Fit Tip Daily!

SHOP FIT TIP DAILY

SHOP FIT TIP DAILY

ABOUT FIT TIP DAILY

Fit Tip Daily is brought to you by Adria Ali. She is a personal trainer with a Bachelors of Science in Kinesiology (exercise science) plus she holds three certifications from the National Academy of Sports Medicine. Adria has dedicated her life to changing peoples perception of fitness inside and outside of the gym with great fitness tips daily!

AS SEEN ON

GET SOCIAL

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

TAGGED

ab exercises biggest loser butt exercises celebrity diets celebrity fitness celebrity weight loss Decoration diet exercise Exercises exercise tips fat loss Fit fitceleb fitness fitness tip fitness tips fit tip gluten free recipes health Healthy healthy recipes jillian michaels leg exercises lose weight losing weight low carb recipes low fat recipes Metabolism paleo recipes Pinterest trainer trainer tip trainer tips Weight weight gain weight loss weight loss recipes weight loss tips weight training working out workout workout routine workout routines workouts
Weight Loss Disclaimer

* The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

©2017 Fit Tip Daily | Lose Weight—One Tip at a Time!

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.