How To FORCE YOUR CALVES To Grow With Smarter Training Methods

In this video we're looking at optimal training technique on different calf raise variations to maximize muscular development while avoiding injury.
Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. Each episode takes ~30-40 hours to write, produce and edit. If you're learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 - $39.99)
‣ www.jeffnippard...
The shorts I'm wearing:
rise.ca/collec...
Use discount JEFF to save $
The top I'm wearing:
ca.rise.ca/col...
Use discount JEFF to save $
Watch my Calf Science Explained video:
‣ • The Most Scientific Wa...
Watch more Technique Tuesday videos:
‣ • Technique Tuesday
-------------------------------
Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience....
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/...
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
Instagram ‣ / jeffnippard
Facebook ‣ / jeffnippard
Twitter ‣ / jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
Scientific References:
www.ncbi.nlm.n...
suppversity.blo...
www.researchga...
www.ncbi.nlm.n...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault....
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
this video was filmed on a broken calf machine at 2am, our gimbal broke, and we had mic issues, hope it came out ok lol

[@JeffNippard]

Crazy that we're 16 episodes into the TT series already! What non-conventional/unique/atypical exercises would you like to see me do a deep dive on?

[@edwardjones1505]

How jerking off affects gains?

[@realbenmaynard6019]

Can you maybe cover some more DB movements? I know the techniques but it still could be cool seeing your spin. Thanks 💪

[@TeamOFilms]

Bent-over Rear Delt Flyes

[@the-mayor]

Face Pulls

[@the-mayor]

and/or anything to address scapular winging most efficiently/directly

[@yusufsolomon2737]

Jeff’s body: 🦍 Jeff’s voice: 🤗

[@alvinstjohn8363]

@@imsentinelprime9279 not true. I can be kind of a weenie

[@quintin2181]

Alvin Stjohn nigga said weenie

[@KilluaZoldyck-os4vx]

@@quintin2181 weirdo said the n word

[@quintin2181]

Killua Zoldyck didn’t know black people were weird when they said the n word. Oh your just racist, nigga

[@RoyalTube1Abid]

Quintin that don’t mean hes racist, stop pulling the race card and calling someone racist when they’re not being racist. Learn to call someone racist when they’re actually being RACIST, if you don’t know what racist means don’t call anyone a racist...

[@123abcd8]

Have you tried COMMANDING them to grow?

[@vegangains3962]

123abcd8 ask them nicely to grow, your body will thank you

[@user-dq1uv3ql8o]

If you don't grow you will get grounded

[@TheBadBeatShow]

mind muscle connection

[@DANGERTASTIC]

123abcd8 It’s type one. They respond better to asking. Type II respond better to demands

[@Rensoku611]

I COMMAND U TO GRO

[@markosvarelas769]

"I treat my calves as i treat my girlfriends... ignore them and let them disappear..." -Dom Mazzeti

[@zachdoran10]

Markos Varelas the actual quote is legs not calves

[@nestoreldemente8197]

What?

[@stillmatic03]

Jeffrey Spinner my ex wife texted me yesterday... you ain’t lying my dude

[@NoNameValid]

Α ρε μαρκο θηριοοο

[@NoNameValid]

@Jeffrey Spinner no my kind fellow, I just boosted him...

[@T33K3SS3LCH3N]

I found that calves are quite resilient and courageous, so they will rarely feel forced if you attack them directly. But even the strongest calves give in once you threaten their family.

[@PaBlo-io3sd]

Very well said!

[@filthygrape7882]

Lol

[@JoeLouis628]

I'm going to kidnap my calves kids, put a gun to their heads, they'll start fucking growing or I'll start firing

[@theanxoiushero800]

Fr, ever since I started putting my muscles family for ransom they’ve grown like crazy

[@IamBean334]

Did someone say family?

[@annaelisabethfitness194]

Jeff, the type of guy to tell Stephanie I love you, then I hate you, to avoid vocabulary imbalances

[@thatevilchicken]

Anna & Elisabeth Fitness lmao

[@shuvanhaldar8320]

This one is actually creative

[@TheBadBeatShow]

lol

[@kunalgaud7398]

Cute😂😂😂

[@ray_x6959]

Should said this on atleanx smfh

[@zachary_smith1]

I love how you jump right into thr information. You don't spend 3 minutes talking about your day or saying guys like click subscribe or spend 3 minutes explain what thr video is gonna be about. Lol. Love the vids man.

[@mustang8206]

I hate lifters that waste time talking about their workout or their day

[@bobdarrick2628]

Again, you have isolation exercises for calves. But I’m asking if you get even what bench press would do for triceps or shoulder for calves from squats. Obviously squats mainly do quads and glutes. But do they also do calves on top?

[@ziwuri]

@@bobdarrick2628 Did you watch the video? He says in the video that squats and deadlifts hit part of the RoM of the calves but that they're not sufficient for optimal calf development.

[@bobdarrick2628]

@@ziwuri yeah I did watch it a while ago and did watch it again, but before I saw it, I copied and pasted my comment. I train calves directly but was hoping for some indirect volume (like what u get with biceps, triceps and even forearms sometimes). And this video told me that yeah, u can get that fortunately from squats, deadlifts & leg curls. But obviously u can’t skip out on direct calf volume. This is just supplementary.

[@larvitardratini5965]

There's always that dude at the gym doing seated calf raises with 6 plates on the and bouncing them up and down 10 times per second while on a loud phone call

[@jjwp-ql5rv]

@thespiritbomb 8ft shoulders, back like a pancake, 28" biceps and legs like pool cues.

[@DenaturedProtein]

Yeah That's me

[@TheBadBeatShow]

haha true

[@Alex-jo2oi]

3 name changes allowed every 90 days. Fuckin fact. All these dudes at the gym act like little girls in high school

[@balyeetbhagaloe6416]

Larvitar Dratini my gym doesnt even have a seated calf raise

[@caliyusuff]

"Bro Nippard" representing 99% of the gymrat community

[@scopopulus]

bro nippard is my favourite part of these videos, besides the solid info

[@jamesswedergold2221]

It’s bro Jeff you illiterate leg day skipping, grunting lookin ass swine.

[@jamesswedergold2221]

Much love tho I’m not a douche have a good day, I just had to use the opprutunity

[@tayokarate]

He uses science more than most people I wonder why you would say this

[@wonton4262]

@@tayokarate Comment after watching the video

[@jatech07]

This vid : *exists* OmarIsuf :

[@johnwig285]

anyone else dont get the joke lmao pls enlighten me 😂

[@aymslifts3926]

@@johnwig285 there's this youtuber called Omar Isuf , who basically said fuck it, calves don't grow, he started the hashtag #teamnocalves and is playfully taking shots at any calf raise tutorial makers on youtube :)

[@jatech07]

@@johnwig285 OmarIsuf is team no calves.

[@kdratio69]

Smh i know you seen this omar, ya gotta reply!!!

[@69yeahmc]

There’s a reason I unsubscribed from Omar and alpha destiny while subbing with Jeff

[@mel8dy468]

Omg the guy in the background at 2:35 minute😯

[@gibshall2007]

The Bros in my gym need this video. Its arms and chest every other day.

[@1milliurn]

Time to separate the calves from the calve nots

[@soulreaper1461]

TT Series is amazing! The quality of these videos is in a league of its own. Keep the good work man!

[@AJ-en6ex]

Damn I like this guy. No stalls. You immediately go to work on instructions with accurate info. Plus you don't talk like your on some type of speed and start rambling. I wish I could hire him as a personal trainer.

[@mirkopanichi461]

I worked out quite the same (for decades) as in this video, but I had poor results regarding the mass growing; in the last past two years I completely changed approach: one leg at the time, body weight (about 103 kg), 45 seconds in slow motion and full range motion (complete contraction at the top), and 45 (or until failure, but usually 45 seconds suffice) seconds with 3 secs at the top squeezing at the best possible and one sec down... it hurts and burns like hell, but my calves are growing like never before. Toe direction works fine: I have to make grow the internal portion of the gastrocnemius (I have flat feet, so the gastro are lesser than they have to be), so I put my foot about 40-45 degrees toward the external direction: I feel only the int grastro burn...

[@scottmeehan2422]

You ever thought about introducing skipping and box jumps to ur workout.

[@Kevink4240]

There is never a better exercise rather than hiking a 2000+ m mountain with a 7kg backpack! I've been impressed by how my calves have been exploded like never before! Even those tiny muscles I thought I never had! 😄🙌🏻

[@fardeenhasan7474]

That’ll take hours, so do this exercise for the same time You’ll feel more in this exercise than your “hike”

[@GruntDestroyarChannel]

@@fardeenhasan7474 our bodies are meant to move. Most athletes, especially ones who run will have better calves than most in the gym, even without training

[@stayontrack]

@@GruntDestroyarChannel Distance runners have puny calves and they run all day

[@vexrich]

@@stayontrack Mailmen have jacked calves, end of story.

[@grantjohnson880]

Tried pausing at the top and bottom and had to go down over 50 pounds on calf raise and my calves have never burned like this before. Great tips!

[@elultimopujilense]

This guy knows how to have a good body. Most body builders just dont have a good posture or a good balance of growth between all muscles, and they look bloated and stout. This is the best strength building content Ive seen.

[@Deusaga]

I do Donkey calf raises with my home smith machine. Never knew it was the best form of calf raising, that's awesome to know! I find higher reps works 10x better and is far healthier with less risk of injury. I get plantar fasciitis when going too heavy (think like the feelin of tennis elbow feeling but in your feet). 30 full reps, then instantly go into 30 reps on the top of the lift and then 30 reps on the bottom with stretch is insane muscle tearing and humungous pump.

[@vonderingvakeelvlogsrito]

U won my heart when u said u can feel your calf tearing apart. I feel it during the negetive. 🙏

[@timerider4344]

I did these a couple days ago and haven’t been able to walk normal since. NICE!

[@muayboran6111]

The hard work I put towards my quads and hamstring only to be told I have small legs because of my chopsticks calves…. Not anymore

[@alexanderschepler8655]

Hi Jeff, Big fan of your channel. I want to weigh in on this conversation. I find that the targeting of the soleus and gastrocnemius, while crucial to lower limb development, is really selling complete lower limb training short. We cannot forget the peroneals and tibialis posterior, which are accentuated when plantar flexing while everting and inverting respectively. An additional point I would like to make is that strengthening of intrinsic foot musculature will increase the efficacy of calf training. Hand grip strength is analogous to intrinsic foot strength, and rarely do you see significant forearm development with lacking grip strength. For that reason, many individuals will benefit from working on their foot dexterity and strength as a means to enhance their calf training. Cheers!

[@mightyswag9186]

could you give us some specific foot workouts that would be the best ?

[@ricardomilos10]

Loving this daily tips, every one of them are really usefull, keep it up!

[@pedx2012]

Oh shit, pls dont take my girl

[@psamr1586]

My favorite muscle science guru

[@edmrqs]

Man, I have been studying and training for while. You have a incredible work here. Serious, keep on. Soon I will get one of your programs for sure.

[@GratefulforFreePress]

Love the idea of "priming sets." Even the most experienced lifters can get lazy or have hiccups in their neuromuscular communication so giving your body the chance to remember how it's supposed to feel can really help ensure quality reps and sets once you get to the real lifting!

[@vojtechnesvadba3527]

6:47 LOL 😀

[@DeDon201]

Lol

[@Kytreeswerving]

I usually just pray to the calf Gods and that helps.

[@hcn6708]

2:38 Jeff at the Rodeo

[@MrMann595]

3:23 Calves Raises Form With DB 5:11 Seated Calves Raises Form With DB

[@timjbrasfield]

Best Calf Video🤙🏾

[@Nomad-bi6su]

I'll say it again, you the kinda dude I'd want to have in my group assignments

[@alejandropena8217]

The bro scenes help a lot to spot the mistakes. Keep up the good work 👌🏻

[@seanfabri9823]

I love Jeff's down-to-earth delivery and science based approach. Great videos.. still I can't help but wince every time I hear anyone pronounce the "c" in gastrocnemius.

[@megand9246]

bless you for this!!! I feel like every video I've seen is just "repsrepsreps" but I love how in depth this goes. Awesome job!

[@one_punchline7478]

So far the only entertaining way to watch superhero movies these days is through youtube commentators. Thank you Blu for another fun video on the poor state of superhero movies 😂

[@MrShadyabs]

I like that big guy who comes to just get over with the workout 😂😂🤣😂🤣🤣 He come like ohh come on let's do this already 😒

[@alexchild4003]

Great vid keep up the good work👍👍

[@remi9018]

Great video..Jeff...yea I been bouncing up on calf raise ...I knew it bad..I stop now after watching this ...I slow it down a bit..and stop cheating...great vids ..i enjoy watching them ...thanks

[@matthewmcknight5621]

Just wanted to say I'm a fan. Always helpful info. Especially a fan of "Bro Jeff", showing what NOT to do. "Dont be that guy..."

[@43dfranks]

Dude has amazing bend in the ankle. Im going to get back to the basics before even using weights on this. Inspired to stretch

[@spundfx]

When is the Next Legs/Push/Pull workout coming? Cant wait!

[@taliarappatone636]

Bro Nippard kills me... 🤣👏🙌🏼

[@zander69ify]

Hi Jeff!!! I really am sooo thankful to you for your invaluable advice... because of which i have been able to overcome the worst of my inferiority complex and weak point... I.e. my calves. I always used to think that i am genetically cursed with skinny lower legs ... But that single principle of youre (1 Mississippi...2 Mississippi ...3 Mississippi) has totally turned the tables now.... I have been getting compliments for my calves. I am soo grateful to have come across your video that day. God bless you man!!! Love from India... Please do visit sometime and accept my hospitality , bro ! Veer 😊🤘🔥

[@x-techgaming]

Really nice video, unlike all the mumbo jumbo videos out there.

[@cal9963]

I like Jeff Nipplehard he knows what he’s talking about

[@geraldesterman9380]

2:38 Ride em Calf Boy! Bro Jeff knows how to train calves like a badass hombre of the Wild West. I know everyone in Kelowna walks around in a ten gallon hat. : )

[@carlospereira2169]

Good, very good explained. Thanks

[@SchneidersG]

Great video! I like that you DO use science to justify your technique. keep on man

[@louismilot7598]

Great video as always!! Only thing, the reason why the gastroc dont work as much when youre sitting is because since their origin is at the femur when the knee is in flexion, the gastroc become « loose » and thats why the soleus will take over

[@rayferrer1709]

Great video buddy, thanks!

[@HiddenAgendas]

I walked to my bus stop every day in middle school. That's how I got them. They were crazy formed and cut. Also probably due to the school forcing us the run almost every week for PE.

[@Scooters2013]

Very informative thanks man

[@Cafe_TTV]

TL/DW: Proper form at 2:36

[@poloraf]

Blessman Fred lmao

[@adamanderson3042]

Hey Jeff you should do a video on vascularity and how to improve it in the long term and also temporarily for events and the like. There seems to be a lot of contradicting information out there saying that potassium is good and that sodium is bad and then some studies that say the body self-regulates the two such that it's irrelevant what your daily intake is, then there are some people who think they get a better pump after taking a high sodium high carb meal. Can you please put this question to bed to the best of your ability?

[@Dedavid1179]

What may cause discomfort in the bottom of my foot when training calves with high reps?

[@williamharding1319]

I have zero interest in exercise. I'm just here for the bro-Jeff!

[@sandeepp6834]

Bro jeff was totally unnecessary here 'cause everybody knows bros dont do calves

[@rubenchavez5431]

Thank you so much! could you do a video breaking down the adductors? Love you videos

[@somitmazumder4985]

Very informative and helpful video. Great explanation and show..

[@ktg_2castle960]

Bro I want those shoes those look so stable and slick

[@cakedupkevin]

I was just thinking about this!

[@Pwn3dbyth3n00b]

Hahaha Nice try Jeff but we all know that nobody trains calves. Peek at the weight at 0:55 not going anywhere lol

[@TheBadBeatShow]

i noticed that too

[@EDawg_32]

That gym looks pretty cool

[@noahlykop]

Trained my calves on Sunday and their still sore! Help Maybe cause I never train them...

[@user-cy5ol3xl5y]

Congrats on one million subs :)

[@ddddd8327]

Omar Isuf sends his regards.

[@AmegakureRain]

This is so insightful thank u brotha 😇

[@j-uk2189]

Jeff! When I do straight leg calve raises my feet tend to burn instead of my calves? Is this normal? When I do seated calve raises, I can really feel the squeeze in my calve. But will just working the soleus make my calves bigger? Great video buddy. Also, when doing seated calve raises, when contracting right at the top, does this also work the gastroc as well as the soleus?

[@goldencleopatra]

You have to strengthen your feet. Yes, working out the soleus will give a your calve a bigger look. For your last question, depends which seating calve raise machine you're using.

[@ibraheembadat6418]

I’ve never been less excited for TT

[@bluishmountains8992]

Does the size and strength of your quads and hamstrings influnece the size of your calfs

[@abdullahhabib6067]

*ive been in seduction for four years now*

[@Americium-241]

cmon man leave him alone

[@jesperbergmans964]

You should do a blooper video with a humoristic touch to it, in the mean while explaining how dangerous it is to just f around in de gym without knowing what you're doing

[@jbertucci]

Thanks a lot from a bird-legged guy!!

[@johnnyhun1]

I noticed that truck drivers have huge calves, even the skinny dudes. And its not because of the constant clutch pressing or stuff, because they have both calves equally large, and in Europe almost every truck is automatic, so I guess it has to do with sitting all day and calves are constantly in stretch or stuff like that... if I could solve this puzzle maybe I could use that technique to earn big calves :D

[@lalithamichael2668]

What about the soleus Jeff,can you please share some exercises for the soleus muscles!

[@AntnyCas_]

Seated calf raises

[@joshharrison11]

Jeff how about Dumbell Chest Flys?

[@ammarhossainkhan2115]

Please make muscle specific exercises for at home workouts , not all of us can go to gyms

[@utfofuo4468]

actually helpem me os much, tysm!

[@mohamedsayed5915]

Nice training

[@uwzty]

I do calves on leg press, then seated machine and finish with donkey rises with body weight but good tempo. I've been seeing lot of progression but I only do 10-12 reps, Ill try 15-20 now

[@OmarOttoman]

You forgot to mention that calves need to be more frequently hit than other muscle groups. I would say at least 4 times a week for one to notice good progress. And, I personally start the workout with them.

[@misalambasta]

Suggest alternative for seated calf raises ?

[@Jan8888]

Good and informative video! And nice shoes! What brand/model are those?

[@diegomab6705]

I'm laughing so hard at the Bro Nippard lol

[@interestingvideos4046]

Great video. How many sets per week?

[@TheAlgerianF0rtress]

what about doing a pause in the midway down

[@CannedTunas]

My calves are going to be 🔥

[@teniolaoladeji6969]

When performing HEAVY REPS 6-12, are you meant to go with more weight vs when you are performing LIGHT REPS 12-20, are you meant to perform with lighter weight? @Jeff Nippard

[@jwojo7644]

Achilles tendon rupture rehab please, after the tendon is healed

[@aaronrm2672]

Lol Omarisuf talked shit about jeff’s bear mode video, so jeff made this

[@evertonrodrigues847]

Talk about the rack pull

[@skann2004]

Love technique Tuesday thanks a lot

[@urineformation]

Dude your calves are insane.

[@brianrutherford3860]

Jeff, I've been lifting weights for 20 years and this is the first time I ever heard that seated calf raises focus on the soleus and that standing calf raises focus on the gastrocs. Never too old to learn something new!! Thanks for sharing your knowledge Brother!

[@raqeebali2442]

So Positive. We love you brain

[@justanerdwholiftweights4061]

@@raqeebali2442 ah yes the Brain

[@GratefulforFreePress]

Ain't it crazy how you can feel like an expert in a certain field and still be taught by KZbin? The world is so full of information, you can never get enough! :)

[@troll2637]

@@raqeebali2442 🤌🏼😂

[@nikopipo2643]

@heda kom yeah that's what he said in the video we all watched.

[@christophe_gallant]

Team no calves checking in

[@kairosmvr1900]

Brother ✊️

[@fifamobilenation]

😢

[@surendra9202]

Who else thinks Jeff duo is all you need to understand everything in the fitness? 1. Jeff Cavalier 2. Jeff Nippard

[@chromatickhaled]

So true

[@Dingdong2730]

False. All you need is the Jason duo, They’ll tell you everything you need about fitness and powerlifting: 1. Jason Genova 2. Jason Blaha

[@painy6588]

Jeremy Ethier

[@stockriderman]

Jeff Cavalier is useless mostly. I watched him for 1 year and then understood that all he offers are "flupp and puff" exercises that are isolating and don't do much for overall strength and growth.

[@Navs126]

Smile A Mile who says that type of training isn’t beneficial? It has it’s place just as much as your compound or weightlifting movements. Just need a bit of smarts and creativity to know when to incorporate them into your training.

[@Account1746]

The one we’ve all been waiting for

[@DaneJiujitsu]

If you have high insertions there is no saving your calves

[@greygrenzeback4590]

Sure do

[@TheBadBeatShow]

gains

[@pixl5760]

Fact.

[@gainesville7545]

@@DaneJiujitsu jeff looks like he has fairly high Insertions