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.
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
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 👍👍
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 🙈
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
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!
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..
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
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
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👍
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 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
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/
Thank you for your knowledge and presentation, to the point, useful info and nicely articulated. I will immediately follow your advice!! Once again, thank you and blessings to you and yours.
Been doing calf machine work for months and got nowhere with it. Switched to Smith machine standing on 10kg plates for a deep stretch. Worst DOMS I've ever had! Finally a use for the Smith machine!
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.
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)
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.
Skateboarding was great for my legs, calves and lower body. Tip: learn to Ollie/jump on a skateboard. This motion + body weight builds muscle. Great for mobility, balance, stamina and muscle building. Add a few isolated calve exercises to make them huge! Works for me.🇺🇸✌🏽✊🏽💪🇺🇸
Skating makes one calf a lot bigger, unless you spend as much time switch as regular. It also completely fucks your knees. I can't do any weight bearing exercises that including bending my knees right now as I wait for arthroscopy. At first I thought it was an acute injury from a heavy deadlift set, but after looking up what causes the fissuring seen in my cartilage from the MRI I suspect it was years of impacts from landings that made it shitty and unable to deal with the deadlift weight without delaminating.
![[#2024MAMA] G-DRAGON - 무제(Untitled, 2014)+POWER+HOME SWEET HOME+뱅뱅뱅+FANTASTIC BABY | Mnet 241123 방송](http://i.ytimg.com/vi/Ox29z5Nf1Uk/mqdefault.jpg)
@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
Finally Omar is gonna be able to compete in bodybuilding
XDDDDDD
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.
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.
I love how half of the comments are about Omar
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
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 👍👍
#teamnocalves anyone?
#Omar Isuf
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 🙈
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
Omar Isuf will love this one lol
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!
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
this series and Jeff’s science applied series are everything🙌🏾🙏🏾
Thank you so much. I may have watched every calve video and read every calve article and this was one if the best!
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
Love these hypertrophy guide videos. Also Mike has such a nice soothing voice to listen to.
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.
The most important video in the history of bodybuilding
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
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
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
You Literally summarized everything in the 1st 1min of the video.Much appreciated and thanks for being very detailed💯💯💯💯💯
@omarisuf
Rey Castillo Lol, my thoughts exactly 😏😂
this one is going to blow up
Vandit Jain unlike my calves.
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.
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👍
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
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.
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.
Love everything dr. Mike puts out, always great
Great video and great closing statement. The main mistake I've made is just doing nothing because I see no results. I'm sticking to it now.
The information in this video series is so valuable. Thank you!!
To continue the legacy: "HELLO HAIRY MUSCLE DADDY!!11"
Lmfao
The guide every bro has been waiting for has arrived
Head tilted slightly backwards and chin always pointed upwards....
Thank you so much! This is a big step in my physique building. So informative and well explained. Gonna train them now!!!
And...
Lies. We all know minimum effective volume = infinity sets/week
Listening to this while doing calf raises
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
With a smith machine, just put a step there to stand on so that you can get that stretch :-)
Great information, thanks man!
amazing! thank u bro,i really click without much expectation but im surprised,just amazing bro
Great vid. Super prescriptive covering all details which I what I was looking for.
Glad it was helpful
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/
That's a very good content, you're great man!
Thank you for your knowledge and presentation, to the point, useful info and nicely articulated. I will immediately follow your advice!! Once again, thank you and blessings to you and yours.
BFR experts advise against wrapping at the knee or elbow. They recommend always wrapping at the top of the limb.
Also sled pulling/ pushing for calves is a good idea, even a good fit for strength training, and microloadable
Now we need one for the anterior tibialis!
The most important muscle of the body!
Been doing calf machine work for months and got nowhere with it. Switched to Smith machine standing on 10kg plates for a deep stretch. Worst DOMS I've ever had! Finally a use for the Smith machine!
I also do deep feet forward squats on the smith machine and love them for quads training.
Do a guide for forearms please!!
Awesome video man!!! Thank you so much for the info!
Hypertrophy guide | lil johnson | next, pls
Great video once again Mike
Finally all i was waiting for :)
Will there be a forearm hypertrophy guide?
Omar isurf needs to see this
There's something funny about hearing a doctor saying "Tippy Toes."
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.
Already liked and favorited because Dr. Mike.
I definitely need this guide
This was soo informative! Great vid
My regular workout has just “floor-up” calf raises. After watching this I included a chair back under half my foot and holy crap am I sore now!!
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
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)
Forearms, I’d really like to hear that one
Best intro music.
Good presentation.
Dr. Mike is so dreamy. I want to be him some day 😍
Hey, Thanks so much... Excellent advice.
It's insane how Dr Mike has gotten even bigger after 4 years
Extremely informative video.
Why no video about forearms
amazing video thanks for the motivation broo
I got pretty decent calves genetics but I wanna get em even bigger lmao #teamcalves
Do one on elongation of the male root
Thanks for the great video!
good stuff brother
i love this dude
What about Forearms and Neck ? Great series!
Thanks for the video!!
This was great. Thankyou 👍
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
Pecker next
Yup
Pecker push ups brah
Thank you man!
Forearms please!! I've got the male physique template but there's no specific training for the forearms. Awesome guides!
Nice tips 👌
Skateboarding was great for my legs, calves and lower body. Tip: learn to Ollie/jump on a skateboard. This motion + body weight builds muscle.
Great for mobility, balance, stamina and muscle building.
Add a few isolated calve exercises to make them huge!
Works for me.🇺🇸✌🏽✊🏽💪🇺🇸
Skating makes one calf a lot bigger, unless you spend as much time switch as regular. It also completely fucks your knees. I can't do any weight bearing exercises that including bending my knees right now as I wait for arthroscopy. At first I thought it was an acute injury from a heavy deadlift set, but after looking up what causes the fissuring seen in my cartilage from the MRI I suspect it was years of impacts from landings that made it shitty and unable to deal with the deadlift weight without delaminating.
@@PinataOblongata what skating messes up your knee what are you talking about man?
Have you made a video on forearm hypertrophy?
I love this guy
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.
Critically acclaimed!!
I always do my calves after cardio...and after abs
very good vid
Well said!
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.
Finally here!