I have a problem with my body I have small legs and Calves I workout my calves every time I go to the gym which is 3-4 times a week. I see that they are a little cut but they are not getting bigger. My leg workout is at least 2 times a week. Do you ha

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I have a problem with my body I have small legs and Calves I workout my calves every time I go to the gym which is
3-4 times a week. I see that they are a little cut but they are not getting bigger. My leg workout is at least 2 times a
week. Do you have any tips to help my lower body get bigger..

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Do this Daily!!

Barbell Deadlift. 4 sets, 4-6 reps.
Dumbbell Rear Lunge. 4 sets, 15 reps.
Hack Squat. 3 sets, 8-12 reps.
Seated Leg Curl. 3 sets, 8-12 reps.
Leg Extensions. 3 sets, 15 reps.
Seated Calf Raise. 4 sets, 20 reps.

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Leg Building Workout Programs
Workout 1
Print
1
Barbell Squat
4 sets, 4-6 reps

2
Dumbbell Lunges
4 sets, 12 reps each leg

3
Leg Press
3 sets, 12-15 reps

4
Lying Leg Curls
3 sets, 12 reps

5
Leg Extensions
3 sets, 20 reps

6
Standing Calf Raises
4 sets, 12 reps

Workout 2
Print
1
Barbell Deadlift
4 sets, 4-6 reps

2
Dumbbell Rear Lunge
4 sets, 15 reps

3
Hack Squat
3 sets, 8-12 reps

4
Seated Leg Curl
3 sets, 8-12 reps

5
Leg Extensions
3 sets, 15 reps

6
Seated Calf Raise
4 sets, 20 reps

Workout 3
Print
1
Leg Press
4 sets, 4-6 reps

2
Romanian Deadlift
4 sets, 8 reps

3
Dumbbell Step Ups
4 sets, 15 reps (each leg)

4
Leg Extensions
3 sets, 12 reps

5
Thigh Abductor
3 sets, 12 reps

6
Standing Barbell Calf Raise
4 sets, 12-15 reps

Workout 4
Print
1
Front Barbell Squat
4 sets, 8-12 reps

2
Barbell Lunge
4 sets, 20 reps (each leg)

3
Leg Press
3 sets, 15-20 reps

4
Lying Leg Curls
3 sets, 15 reps

5
Leg Extensions
3 sets, 10 reps

6
Seated Calf Raise
4 sets, 20 reps

Workout 5
Print
1
Hack Squat
3 sets, 4-6 reps

2
Romanian Deadlift
3 sets, 8 reps

3
Dumbbell Lunges
4 sets, 25 reps (each leg)

4
Leg Extensions
3 sets, 20 reps

5
Seated Leg Curl
3 sets, 15 reps

6
Calf Press On The Leg Press Machine
3 sets, 12 reps

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You should try working your calfs every second day after your weight workouts. I suggest that you do one day with
heavy weights and the next with light weights. This will help to work both the fast and slow twitch muscle fibers.
Here is the routine that you should follow.

4.
Note: always stretch and warm up your calfs with some light sets before doing heavy sets)

Workout 1:

Standing calf raises
4 sets of 5-10 reps with heavy weights

Seated calf raises
4 sets of 5-10 reps with heavy weights

Bodyweight calf raises
(just stand up and do calf raises with no weight, you may want to place you hands against a wall for balance)
2 sets of 100 reps (these will burn like crazy)

Workout 2:

Standing calf raises
4 sets of 20+ reps with light weights

Seated calf raises
4 sets of 20+ reps with light weights

Bodyweight calf raises
2 sets of 100 reps

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