Ben Pakulski Calf Workout (Massive Calves)

[@marc55567]

It's been 2 days since I did this routine and man has the DOMS set in! I've been tip toe-ing around the house. Calves are by far the worst place to be sore!

[@jamesbentonticer4706]

If I were training calves with Ben, I'd be wearing pants too.

[@silverdc5]

Then let Ben do the demonstration, we don't have x ray vision and see the muscle contraction under those stupid pants

[@jorgeayala9591]

lol same, his are trucks and my are twigs

[@CCmagee3]

Bell bottom pants at that. And I naturally have pretty wide and long calves. But Holy Toledo Batman.

[@WILD__THINGS]

God damn, it took me 2 minutes to realize I've been doing this wrong for 15 years.

[@jhptsdx6275]

lollllllllllllll

[@jeremywilliams8811]

Me to

[@jeremywilliams8811]

I was always frustrated that u couldn't get a stretch in my calves ever

[@iIO_OIi]

WILD THINGS, I just started seriously training my calves a few days ago, though I was able to get a burn, and continued to work in the burn, after a given set was over I didn't feel like I could stand (though I actually could still) and took a brief break sitting on the grass (because I was in a park at the time), I don't expect body weight to take me all the way but most calves have a long way to go before significant additional weight is necessary if even beneficial, I try to go for constant tension putting as much more effort into the movement as possible well beyond what's necessary, in the case of body weight go for high reps, though if using significant weight idk, but don't stop when you start getting that burn, as that's when the set really begins (while I feel this way about most exercises I think it especially true of something you have trouble building, that being said I don't expect much trouble with my calves, but I'll be as patient as I need be).

[@JM-oo3rb]

For the last few years I've been going real heavy for calves without much improvement. Tried this routine suggested by Ben with just light weights and no rest in between. Can barely walk today.

[@fully.fledged]

You're awesome man, i always blame my genetics on my horrible calves, but this video really opened up my eyes, especially the point about pointing your toes instead of rolling your ankles, love the videos, keep em coming! Cheers

[@bhos9981]

Applying these techniques and the workout rocked my calves. There still sore 3 days later. Thanks for the tips Ben.

[@MrJasonTutt]

Ben is the most informative, intelligent, well-spoken trainer/bodybuilder I have ever come across. Finally somebody who can explain what the movement is actually supposed to involve, instead of moving from A to B.

[@miskovic47]

Shit, man, his calves are bigger than my quads.

[@opticfibre7]

Yeah I know, it's ridiculous.

[@feroz18]

if ur gonna do calves, the least u could do is wear shorts so we can see full movement of muscles..............

[@the_fractured_mind]

Calves/legs have always been my strong point. Can't wait for this proper form to take them to the next level!!! Thanks big guy.

[@Wiremu_Tahata]

Been waiting for Decades for someone to Explain Calves, Thanks from Will in Sydney Australia.....Awesomness.....

[@nbrackenrich31]

This video is great! Emphasizing on putting your weight on the big toe is perfect. My calves are growing just after a month, Thanks Ben for the Vid. and the Mi40 Program!!

[@MI40MuscleIntelligence]

that is fine as long as it is done under control. shaking and fatigue is a good thing. it means you are working.

[@jakehowell9730]

tried this method on monday, such pain today.. you're good bpak

[@user-cf4jj8gb8p]

you're one of the best in the business when it comes to explaining proper movement mechanics. I wish you still did more videos like this but grateful these ones and loads others are still available!

[@MwHooM]

the most legit active channel on youtube period

[@MI40MuscleIntelligence]

much appreciated will!

[@jakeclark4347]

I really appreciate that you do this for people and value your followers. Your videos are very informative and helped me quite a bit during my first contest prep. Thanks a lot and keep it up man!

[@navas1138]

Ben. it helps to see the actual muscle being trained, or it is just clothing moving. thanks for the excellent instruction

[@Josue166]

Ben, probably one of the most descriptive and honest workout videos I have seen in years thank you. I hope to have big calfs in a year or two

[@CCmagee3]

The rolling ankle and pointing the foot is an eye opener. Thank you for the insight.

[@silverdc5]

Why is Matt not wearing shorts when he is demonstrating a calf workout..that the only gripe I have about this vid

[@reening]

thank you! Looking forward to more videos on calf training

[@MaxUldahl]

Allright BPAK! Did the calve superset from the first torture tension month of HP-M.A.X. this week. My calves were almost literally on fire! I had to stumble my way to the next exercise. So great!

[@KevinHernandez-qz8sb]

Did this workout today, can confirm calves are sore. I can imagine how they will be tomorrow. Doing this twice a week for 3 months will hopefully get my calf game up.

[@6789uiop]

+Tiberius Heritik UPDATE?

[@wutelgi]

+Tiberius Heritik Bro update us!

[@silverdc5]

+weezyeffbaby his calves exploded and amputated

[@Ricardo-vk9zw]

+silverdc5 Damm bro

[@mrsock55]

+Tiberius Heretic How was it man?????

[@libraoct02]

Man this is the best! My calves grew bigger in each session.

[@codymoxley5293]

I love your visualization tips. Like pointing your toe and straight lines, as well as intentions. Intention + visualization have given great results with your advice. Thanks Ben!

[@celloswiss]

I did, Ben. I didn't mean to be discrespectful. I really enjoy your narration and your instructions.It's just a lot easier to comprehend and observe when you see the actual calves moving. Yours, obviously, are in a league of their own. I would have been interesting to see your student's calves and leg positioning without any clothing obstructing the view. Peace.

[@nbrackenrich31]

This has vastly improved my calves, thanks Big guy!

[@meazy3912]

How’s your calves nowadays

[@abz4852]

@@meazy3912 probably cows by now

[@BrunoOliveira-dy7dj]

Hi Ben ! This training is one of the best I've ever seen . Really very good! You could do more training videos calves , but now, with exercises to be done without the academies devices. With his knowledge of the subject will certainly be very useful videos. Big hug!

[@andyjon7]

Finally a perfect explanation and example for training calves.

[@codynunez5246]

Did this workout and now I can't fucking walk. I know I'll see results if I keep doing it but man this sucks lol

[@SamuelTheCoello]

Cody Nunez you get results from it?

[@imhopelesslyaddictedtofent4266]

U get any results bro

[@GrindSzn7]

Update bro?

[@Tallmark1]

Vince Gironda used to talk about doing calves like that, but I never understood what he was saying. Thanks Ben! H-Max member.

[@EXMRS]

Hey man this calf workout was insane, 15 reps in the smith then 15 with my bodyweight! Was so good. Thank you for the tip! Greetings from Colombia

[@ypmm53]

Great clip! The first 2 mins are the most important. Tooooooo many people in the gym just do calve raises by flexing their feet and not as Ben explained.

[@MI40MuscleIntelligence]

great andy! thanks for the post!

[@muradismayilov6162]

Ben you calves bigger but erik?

[@OCGGIO]

Tried this 10 set shit today and all I have to say is....holy muscle cramps!! Got to set 7 and had to stop and stretch with how tight my calves were! Good shit to change things up

[@Triviumboy666]

enjoying each of your videos ben! what your doing is great

[@raphaelottoni8493]

Check the guy on blue squating in the beginning of the video

[@ItsClaaw]

AHHAHAHAH

[@ma11os]

Boooom hahahah getting HUGE legs, huh? NOOOOOOT :D

[@MrFINGERLICIOUS]

Mario M lol

[@tub4less]

ITs a woman, she shows up later in the video....

[@jeremywilliams8811]

That's 1/5th of a squat lol

[@EBicks]

Thanks for all the great info in these videos Ben. I did this calf workout last week and my calves have been sore as hell for 4 days now! haha. Can't wait to do it again in a few days.

[@LambeauLeeeper]

I cry every time i do this shit, it hurts, haven't noticed size yet but the strength is getting better for sure. So i assume since they are getting stronger size is only a matter of time.

[@WheelieRiders1]

do enough and the pain will go away then you could do them for as long as you want :)

[@chloeparadise1139]

Ur a legend iv been dooming it wrong I tried this at home and gave me a kick love it

[@chinoobi2512]

For everyone who disrespects the video because of Ben's use of steroids, remember everyone has their own goals in life. Bodybuilders value "aesthetics" and winning their "competitions". I wouldn't necessarily call or compare them to legitimate athletes that pit their abilities(your looks are not an ability). Geared Bodybuilders like models who get plastic surgery, or anyone else whose life revolves around the way they are perceived. They often times NEED that "boost" to be anywhere close to a blip on the radar of the world of bodybuilding. Or at least need it to get there faster. At the end of the day if we are really arguing the theories of what is more necessary to life, just put yourself in a fight or add zombies to the world. If you're not mobile enough to fight someone or multiple someones off then who cares? And we all know damn well zombies aren't gonna give a shit about your 30+ in arms because they're just gonna bite that shit the fuck off and you'll be too slow to outrun them. Lol yea maybe it's a little unrealistic throwing zombies in there but the truth is the truth when shit hits the fan. Let people do what they want to do, no one is forcing Tren and gH in your veins if you're a natural lifter kudos to you, just don't be a dick about it.

[@kingokolo]

Wtf are you fucking talking bout nigga

[@azman778]

B Pak is the man, awesome physique awesome mind. If you're growing training like most people then you're gonna GROOOOW if you follow this guys advice. You'll stay injury free and gain gain gain THANK B PAK.

[@michaelatwell8724]

Thanks Ben. This video really helped!

[@TalesFromTheShitter]

ill beat a dead horse here, did this workout, threw in like 3 extra sets, wow, huuuge mistake, its been three days and i feel like a newborn learning to walk all over again!! i hate you, but thank you!

[@silviucoca8527]

Thanks Ben , great explanation on an exercise that a lot of people just butcher it .

[@iambodybuildingyt221]

Thanks for the tips big Ben

[@gingerheadman9818]

Knees slightly bent, or locked? I maintain a slight bend, just for comfort. Is there a difference in calf ROM from knee position? Are bent knee's more conducive to long term knee health?

[@shamaniskos]

Would you suggest training calves everyday for stubborn calves? If not, how many times a week would be the most ideal?

[@TheLamazzone]

Hey ben, I have trouble controlling the weight on the way down ( a lot of the time i shake on the way down when i start to fatigue) especially with seated raises. Do you have any tips to avoid this?

[@patrickz.aiontz]

Contract hamstrings & glutes

[@Bink1221]

he said 100 reps, but 10 sets... so those body weight contractions don't count as a set?!?! lol fuck that must burn like hell

[@Hushoo]

Aesthetic Brah he called it resting periods lol

[@joelnava7917]

+Aesthetic JB hey man like they said in the bible no pain no gain LOL but seriously tho

[@Andreabay90]

What's funny is my skateboarding hobby that I began has made my muscle memory really excellent with calves, and they are the best body part because of that I feel, being able to train them efficiently. im still very small but atm they're quite well evenly developed at 13.5 inches so far at 130 pounds. Essentially skateboarding naturally provides hundreds of bodyweight calf raises. What's funny is your calves have my kinda shape. Solely genetics, or is it good ROM that makes them more even?

[@TheRetepbuttons]

finally someone who explains it for the simple peeps thanks bpac big fan

[@grandv13]

Yo BPak thanks. That first tip is going to help me big.

[@tt350zJason]

great video with some great small details. Small tips I haven't seen anywhere else that will be a game changer for my calves.

[@jasonmedrano9052]

Is it better to do bodyweight calf workout or machines for calfs

[@marshallmathers4044]

I forgot to stretch before doing this workout and literally could not walk after 2 days lol. Best calf workout I've ever done. I used I train calves like any other muscle I hit ( low reps heavy weight) but never got a calf pump or results. This workout definitely did the trick.

[@Pheonix2022]

You never stretch before a workout. That's how you get injured. You wouldn't stretch a rubber band out before using it to hold something. It's better to stretch after your workout if you need to.

[@Daveyboyz1978]

Pheonix2022 While I generally agree with your comment I make an exception for calves which I like to stretch between sets...I find it stops them cramping and allows me to contract them harder...

[@matthewthomas3391]

Pheonix2022 are you stupid?

[@Pheonix2022]

Matthew Thomas No, I just do my research. Thanks for dropping by.

[@jaredresendes797]

so is it 10 sets on the machine and 10 sets bodyweight?

[@aliyevyus]

This is definitely the best calf workout. Go to the pool after this and swim on your back. Focus on your calves. Feel the burn. You're welcome.

[@BodyOfLegend]

great tips ben. keep it going

[@akashjoseph100]

i'm geneticaly have skinny legs .how can i grow my legs? i'm doing squats uusing your techniques,extentions,stiff-legged dead lift and all. is it works? can you give me tips for my hamstrings and quads?

[@MI40MuscleIntelligence]

thanks!

[@ahasan392]

Hey Ben do you believe in shifting the angle of your toes to target the inner and outter calf?

[@NyashaM]

I do this calf exercise 6 times a week, my calves are finally responding!. Every day is DOMS day but it feels good

[@GrindSzn7]

Update bro?

[@MI40MuscleIntelligence]

thanks mate!

[@IGIVEWELLz0r]

Do you train Soleus as well? how should one incorporate the seated calf raises in a workout?

[@mensa517]

another good movement is doing claves on the leg press machine between sets of presses

[@NaokimTV]

Thanks answering this one. Got the same problem with the seated raises. ;)

[@pkeyrich]

Awesome tips! Thank you.

[@amir30b]

Do you need to do seated calves also after this exercise?

[@ethanh1990]

Ben, when do you do explosive lifts? and is it only to activate the nervous system? Sorry this question isnt about this particular vid but I know bodybuilding is mostly about a contraction of a muscle while under tension. Which would mean you never really need a lot of weight but I know you like to go heavy from time to time. So why and when :) Thanks!

[@MaKaZHD]

Right, i just started going to the gym few days ago, today was leg day. Doing the calf workout did nothing for me as far as feeling what others seem to. I resorted to doing them by standing on 1 leg when off the machine and putting it up to 130kg when on the machine and found it easy once i got my legs locked strait. I do not have big calfs and am not generally strong so am seriously confused. I am flat footed so walk on inside of foot, so maybe that has something to do with it. I am using the correct technique as shown. Does anyone have any ideas for me to try so i feel like i have worked them?

[@ms9kim]

Your informations are so useful.... thanks ben!

[@wolflord06]

Just wondering have u qualified for the Olympia or u planning on doing a later show in the next couple months?

[@zich52]

Awesome. I'm going to get swole calves tomorrow.

[@cOrNstaRrr]

Wow that first tip is really helpful bpack!! Thank you!!

[@Ezkatonia]

Ben Pakulski is a giant, intelligent man.

[@leanmusclebuilder]

Great tips as always ! Those contractions really hurt ...

[@samfont81]

Great video, how many times a week do you train calf muscles?

[@rajatshrma3]

Thanks Ben, for the knowledge.

[@TheInvisibleRambo]

Ben keep up the great work. Good luck at mr olympia 2013

[@6789uiop]

Bro, no ballerina has a pot roast hanging off the back of her leg. Just sayin...

[@hebbalazim3121]

His leg u can get male dancers to😐

[@1x56]

haha

[@wardyboy26]

ballerinas literally have the best legs..

[@SamuelTheCoello]

Ballerinas & gymnasts are both surprisingly more fit than most people expect

[@1fes323]

Pot roast lmfao!

[@1996KZ]

Ben Pakulski=best calves in modern bodybuilding

[@jegerfrek]

and not a single leg day was skipped ;D

[@ramoninge2290]

When doing calf raises on the machine how do you position your feet?

[@kevinchu582]

Benjamin Pakulski I was wondering what shoes you were wearing in this video?

[@Tejesh003]

Is less weight beneficial for this? Also, do you increase weight with each rep? Thanks!

[@jameshall1754]

Nice utilisation of the word utilising

[@jaymontana5040]

anybody seen results yet(increase in size)? and how long did ot take before you noticed size increase??

[@vexfitness6085]

Great video one thing that I specifically put emphasis on is the part about trying to get onto the big toe and I instantly felt it like twice as much! Great video keep up the good work big thumbs up from me!

[@hzlwdcntrlftbll]

Ben is a fucking bodybuilding professor....so much knowledge

[@gethatbodymoving8404]

Also use a dumbbell an squat down half way and calf raise up

[@Myulls]

What about soleus training (seated calf raises)?

[@r.trainer3706]

B PAKS Calfs are so big they have their own civilization

[@pawlpiluvrwonbydefault7639]

is this good for soccer kicking?

[@silverdc5]

Yeah if you want to destroy the ball

[@TheLamazzone]

Thanks for the reply so quick! My calves are lacking and I try to get the best out of both eccentric and concentric phases for maximum hypertrophy. Since I started training (when i was 15 years old) I was about 60kg and i've worked my way up to 90kgs and being 6'4" my legs have been on the skinnier side. Do you have any other tips to build them up? I hit them 2-3 times a week, 1 and a 1/2 hour give or take.

[@KuschelbearXL]

How many days per week can you do this exercise?

[@SuperTed02]

Did this calf workout. Serious doms!!

[@omari53]

how many times a week should this be done?