Build STRONGER CALVES/Lower Leg Muscles - Workout Routine
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- Опубликовано: 31 дек 2024
- Calves Workout with Exercises to improve and get stronger calf muscles/lower legs. No specific gym equipment or machines needed for this workout.
Bent leg and straight leg variations, both or single leg, with or without additional resistance, as well as training the front of the lower leg for balance and completeness.
Calf workout that works outdoors or at gym (and even at home possibly).
Complete Workout Routine (see also the end of the Video for Example Routines).
Exercises: Standing Calf Raises, Seated/Bent Knee Calf Raises, Donkey Calf Raises, Reverse Calf Raises, Calf Hops.
See workouts for all muscle groups on the channel.
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Kris Karlsson
/ cwtraining
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
I have been doing this routine since early June and here are my results:
My calves started at a little over 12" and I weighed 133 lbs at 6 feet. At the time my biceps were almost the same size.
Now my calves are about a quarter under 16" and since I have been training calisthenics, I now weigh 158 lbs and my biceps are almost 15" so it looks a lot better to me.
For any who were wondering, this routine has supplied me for close to a year and I have progressed to the advanced exercises which really leave a burning sensation for days. Not all of the weight I gained was lean muscle, I'd say about 10-15% was fat, and I never ate below 2000 calories. I did this after chest and triceps day, biceps and back, and on leg days. I always go full ROM and really, really contract the calf for growth to occur. I recommend stretching thoroughly before and after each exercise to enhance your performance and rest. My calf genetics suck, but I trained them aggressively and I am liking the results thus far. If anyone has similar progressions or questions on what I did, feel free to comment.
Edit: Forgot to say I didn't use any weights, all of this was done with my body weight, good luck
how many times a week did u train them? good progress btw
Usually 3 times a week, but there would be times I trained them 4 times if they didn't hurt
Coast Guard I'll give that a shot. My Calves never seem to grow
That's what I thought for the first month, they were trained so hard but only got really cut, then after about two and a half months, an inch was achieved
Coast Guard alright I'll try it. Thanks!
NEW WORKOUT VIDEO: Calves/Lower legs! Check it out :-)
Make sure you train the FULL calf muscle for COMPLETENESS, not ending up doing just one exercise/position that will only put primary focus on one part of the calf muscle.
This guide is a proof that it is possible to build strong and great looking calves with bodyweight exercises. Thanks.
I just saw your video and it helped me on my calves. Thanks from Canada.
You don't get enough credit for your amazing workouts! Best I've seen, what's your nutrition like?
s/o from cancun,Mexico this video is one and the one you did for push ups are my favorite you are really good at what you do. Thanks for sharing your knowledge
Would you like to do a muscle up tutorial? Basics, tips and tricks, how to reinforce specific muscles etc. It would be nice!!
Sacciuiguai This!
Sacciuiguai Maybe yes, we'll see what I can do. Some Tutorials will be coming :-)
Calisthenics & Weight Training , I'm just starting and your videos are really nice, muscle ups would be great.
Exactly the shit I've been looking for. In just 2.5 mins. Thanks man.
Thanks for the video Kris. Should help me out quite a bit.
Great vedio... very realistic regarding the body building.Probably the most informative program of kisel body building I have seen! Great advice to go along with a genuine program. A great representative of the body building.
best leg workout i"ve seen on youtube,chicken breast tv is cool but u went into more detail,thanks.
This is pretty much the exact routine I did as a teen right after alternating squat jumps. Burns like crazy from lactic acid buildup. Very effective too. Now that you reminded me I'll have to employ it again :) Thanks!
Swimming is also great for the calves. I like that you included tibilialis raises; most people don't know how important that little muscle is, both for aesthethics, performance and health.
Dude i used to workout like in 8th aur 7th grade by seeing this videos and now i have gain like crazy calves I'm now 19 love this
Thanks my friend for that special calves training for me. It would be good for me and my lower legs. Once again good thankyou. Respect from Estonia Kristoffer
Rando Saar Awesome buddy, greetings from Sweden :)
Hei I absolutely love your videos!! Could you make a video about nutrition?..
I didn't know this but actualy i did all of these exercises. Natural instinct i guest.
Kris, your video is very motivating.Thank you from Russia!
Спорт по-быстрому Thanks from Sweden!
Dude! You're the best , great videos, continious doing it.
Great video !
Will try This tomorrow !
Keep it up !
This is a Lower Leg/Calves Workout, for UPPER Legs & Glutes, see this Video: ruclips.net/video/WA2dhdvlQQU/видео.html
Upper Legs & Glutes here: ruclips.net/video/WA2dhdvlQQU/видео.html
thanks for all the videos i love you man you're amazing,i want to be like you and i've made a decision to perfect all the push ups that you do, can you please give me a push ups plan to work on it i need someone to direct me and you're that person .
Thanks for the suggestions.
This music reminds me of King of fighters for some reason. xd
Amazing videos btw, thanks to you i got back my motivation.
Beautiful work out perfect for someone who is trying to make there legs stronger
Thanks to this video . this workout is awesome thank you . i would like to see how to get b ig fore arms without going gym
dam great innovation and skills. I need more please
Kris is really one of the most complete athlete outthere...
I really want to get these shoes can you tell me where i can find them ? Thank you for all.
Yannick Faucard Thanks! A lot of questions on the shoes :) They don't exist on the market
anymore, it was a local swedish pair of shoes I got long time ago. Maybe I should request a re-production, haha.
As always awesome video!I will try doing these exercises and some abs exercises coz they are my weakest points on my body...Thanks for the vid man
I never thought of a bent knee calf raise , definitely going to have to give it a try.
camtasia1000 Will be very necessary for complete calf training
Hmm.....m jst thinking hw to make log of calves exercise at home.....this video is really heplful to me.....thnx :-)
Thanks for this video. You are a great source of motivation. I like to train outdoor with bodyweight exercise but latly mosquitos drive me crazy, they want to suck all my blood ^^.
leratluci Your pumped up calves will be their target :) Thanks for the comment.
Thank you so much for this! I'm gonna take some notes.
Where can I get those shoes? They're pretty cool
The crouching position one looks really difficult yet effective
What shoes are those red ones? They look nice
great im frim brazil aind i have to say man :thank you so much for yours videos you're amazing
Very inspiring, thanks for the show
Thank you for posting this.
Hi, loved your video, are you able to/ consider doing a daily routine plan that I could follow, please
Where can I get those red shoes you wear in this video? Awesome routine btw. Thanks in advance.
I like your bodyweight exercises, I found some good ideas for my workout, thank you! =D
This is great, I didn’t know about the different varieties of calf workouts till I saw your video. Thanks! Btw it takes a while for me to feel any burn on my calves during a work out, anybody got a an idea why? Bad foot placement or something?
Great, thanks :) Could be because of short ROM / too fast reps / few reps etc. Try to squeeze (also you could hold it for just a bit at the top really squeezing and feeling it) and find the muscle contact.
Awesome video I have been trying to get some good exercises for the lower calves but couldnt find any thank you so much! By the way do you know any flips like the front flip and back flip if you do please put a tutorial on it. thanks :)
Hi, Kris! You are the best calisthenics youtube motivator!
You always keep a very good form!
Can you tell a bit about you meals and combinations of nutrients?
How often do you train and do you practice low carbs days/weeks?
Thanks!
Very good stuff.
Good shit.....gonna try this ASAP
Good workout men.
from France
Underrated channel
Thanks a lot, very helpful and useful video.
Nice video and very helpful routines.
Stikwititfitness Thanks man
Thank you man, I've learned 2 new exercises 👍
Love this. Exactly what I was looking for.
What exercice order should I follow ? The list or video order of exercices ? they are laid different. Thanks for posting it, I´m seeing great results.
Thanks man, this is helpfull.
i liked it and I will try
Boss, please share some forearm routine. thank you.
thx bro another great Video =)
could u create a workout routine for stamina ?
example for myself do 20 squats then 20 push ups then 19 squats 19 push ups and so on its challenging try it :DD
Boris Ironfist Thanks bro, I don't know if you watched my previous video (circuit workout), it's similar to what you talk about, from one exercise to another with no rest... and like you say you can create many different ways and examples with different difficulty, its fun :)
i watch all of ur videos :D
i am on my own way to build my body like u but i just do it without any weights :P
keep on bro u are still the best on youtube :))
and clean :)))
Boris Ironfist You will make it :) Thanks for the support!
Another great exercise I can do outside this summer, thanks.
Kris,tips for better and clear skin??? Salute!
HouseMusicL0ver Hmm, how du you mean? :)
Okey muy buenos ejercicios para las pantorrillas.
thx for my reference to the strenthen work out of barbell squat
I must try this...
So athletic!respect
At times when I do seated calf, I love it when this exorcise cracks my toes a bit more loose.
Calisthenics & Weight Training Can you please upload some recipes/foods you eat? Or maybe two full days of eating(?)
hello, i am japanese and watch this video to get big. I really appreciate this video because there is not much training videos by japanese people. by the way, how tall are you?
***** Thank you :) I'm 185 cm
Very helpful! Thank you for the video
Tommy Citra Thanks for watching and glad you liked it!
+Calisthenics & Weight Training I have been doing those standing calf raises for about a month now, and I'm seeing some great results. Thanks!!!
Can you do a forarm/wrist and hand excercises?
Those shoes are full of swag, I want a pair. What brand are those?
awesome exercises!!! How long Do you workout a day?
Hey bratha, first of all I would like to say thank you so much for the amazing workout tips you share, great stuff. Very motivating as well. I had one question, I was wondering what brand those red shoes you wear were? they look super comfortable for most of these types of workouts and are they actually comfortable?
what shoes are these? they look great
Good workouts! 💪💪👏
thanks for the video it was very helpfull. how often should you do this workout? i do it 3 times a week. and whats youre nutrition like?
My dude thank you.
This is really helpful .. thanks .. like!
thank u so much....
This is very useful for muay thai fighters
Could you make a flexing video or some sort of physique status video? Would be cool to see.
Nice calves routine
i need some help with the warm up, i dont know if you already did some videos for that.
these are awesome
Cool. Can I also train my calves wearing leg sandbag all day?
Nice! When doing calisthenics would you recommend having a leg only day 1 - 2 times a week or full body. My goal is to gain muscle so doing strict sets and reps. Thanks for any feedback!
Eddie Fricker if you really wanna concentrate extra on legs try to put it in separate workouts 1-2 times a week like you say, so that you can use all your energy for that purpose.
Great Exersice Video Bro.
Turkish Athletics - Izzet Yüksel Thanks bro!
Hey man I really want to build the strength to be able to do some of the stuff you do. Your style of training I find to be very refreshing and seems to have a lot of longevity. Where should I start when it comes to calisthenics training?
very nice !
How often do you train lower back through back extensions and do you any problem with it? Asking cause of mine. All the best
Mine look like those.... I wish
hey kris you should do a full planche tutorial push ups thanks :P
great workout :)
Hi.
I have some queastions and I hope that you could answer them. I want to ask hot to mix weights and calisthenics? Should I do Weights on one day and calisthenics on other? Or maybe I should to them on one day but one exercise weights, other calisthencis and so on? Or maybe i should do weights at the start of workout and calisthenics in the end? Please tell me what is the best way to mix calisthenics and weights. Thank you.
Would you consider doing a workout plan fr a beginner, how do I start calisthenics?
I'm 16. Will any of this stunt my growth. Thank you.
No it won't
Very good video.
let me ask you question please, when you do the single leg bouncing, don't you think you doing more harm, than gaining?
I am not saying it is totally harmful. but if you compaire harm vs good, I might think it is not worth it doing any single set for ( CALF). i am a beginner, I want to listen to your opinion. Thanks.
+Hamza Mohammed Thanks. Any single leg variations and options are normally for intermediate/advanced, so not really a "beginner option". With proper form and technique its not really "more harmful than good". It's just a way to increase the intensity and resistance for athletes progressing and mastering it. Just do what feels best and good for you :)
dude theres no way its harmful for you, the only way it will be harmful for you is if you do it while not focusing the muscle to do it, for example if you are really tired and continue to do it and not using your muscles anymore. it will put stress on your joints. if you time yourself right then all will be good. single leg hops is the same thing as jump rope. boxers use jump rope as cardio workout and strength training. they use single leg hops while doing so.
Great video!
How many times per week should we practice this routine?
+Gabriel Melo A few times a week, every 2:nd or 3:rd day etc. Also depending how the workouts look like. Some even feel it works fine training calves every day too, see what works for you :)
+Calisthenics & Weight Training Ok 👍 Thanks a lot
+Calisthenics & Weight Training your calves size ???
Great, great job; I've noticed that you're shoe wear seems contoured to your feet... is it specialized for your training, or will a running shoe is enough? Any recommendations on that?
+Edwin Gonzalez as long as you feel a good contact and rom, with good grip. For this I like any shoe that has similar feeling of being barefoot just with an additional layer, without any special designs and patterns on the sole. Indoors I often train barefoot.
Hey Kris did/do you practice some kind of sport to build your physique or only by doing this exercises, eating helathy and all?? Thanks