What's up, guysé Jeff Cavaliere, ATHLEANX . When it comes to the calves a lot of peoplewould have you believe that you were either destined to be a calf, or a calfnot. I cantell you that is partially true. Genetics play a large role in the ultimate size ofyour calves, but there is definitely something you can do to make some changes to that andto help to fix your situation. I am Jeff Caveliere, no doubt, but I've neverbeen confused with Jeff Calfaliere. What that has done to me â€“ my struggles in buildingbetter calves â€“ have provided me with that motivation to find more ways to do that. Iwill tell you, having worked with professional
athletes, one thing that you will notice abouttheir training is there's not a lot of direct calf work in it. That's because the essence of the activitiesthemselves, the games themselves â€“ runners, jumpers, soccer players that have to cut multipledirections â€“ usually have great calf development because they have one thing that our calftraining does not. That is high tension, spontaneous contraction. What am I talking abouté It'swhen you get a high level of tension generated in a single contraction over a quick periodof time. A short period of time. That is the essence,the key to building bigger calves, because
that is how they respond the best. That ishow you create true overload. So I have a way here to show you how to do this at homewith no equipment at all. You're going to position yourself as I am right here. On amat, or on a floor with your feet either anchored under a bench like I'm showing you, or undera piece of furniture, a couch, whatever it is. What you do is, you push down. You're goingto find that your ankles will flex, your feet will flex, and your calves will contract inorder to hold you in this position. Now, there is some tension generated here, but it's notwhat we're looking for. What we need to do
is provide that fast, spontaneous contractionâ€“ that overload â€“ in a short period of time. That's when you're going to feel it.So what we so is, we launch ourselves out. The only thing holding me up at this pointfrom falling flat on my face is an incredibly strong contraction of the calves. Incrediblystrong. If you do this, I guarantee you'll feel a stronger contraction on this exercisethan any other calf exercise you've done. I don't care if that includes you doingstanding barbell calf raises with 300lbs. Guess whaté If you weigh 150lbs your bodyis already used to that. Each time you take a step your body is hailing 150lbs.
So if you add it up together it can handle300lbs. There's no overload there. So, back to the exercise. When you position yourselfhere, your knees flex, so you're going to be focusing a little bit more on your soleusthan you are on your gastroc. Now, the soleus is a really important component of your calves.It's the muscle that lies beneath the more visible gastroc. As you can develop this youcan start to build that and push out the gastroc adding more size and definition to your calves. The important thing is not to ignore thismuscle. The cool part about this particular move is that I move from a flexed knee positionto an extended knee position. So I'm actually
activating more gastroc as I get myself furtherand further out. As I get even stronger in the exercise I can actually get more and moregastroc because I can extend further and further out. If I wanted to I could actually startthat right away by putting a physio ball out in front of me and getting more and more activationbecause I can actually lean on that as a little bit of a spot to get me there. The idea is this, guys: if you want to startbuilding bigger calves it's not about how many exercises or how many reps you do. It'sabout doing quality reps and doing it the way that calves prefer to work in the firstplace. That's with a high tension overload