🚨 HOW TO GET BIGGER LEGS
✅ Start by adding a couple of the following leg exercises to your daily routine. With some regular work, you’ll have your own pair of lean, sculpted legs to unveil. In addition to looking great, working out your legs is a major calorie burner since your body’s largest muscles are found in your lower body.
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1. ✅ Squats: great for firm bums and thighs
Do 2 sets of 15 to 24 repetitions (reps).
✅ Tip: Keep your back straight and don’t let your knees extend over your toes.
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2. ✅ Lunges: great for firm bums and thighs
Do 1 set of 15 to 24 reps with each leg.
✅ Tip: Keep your back straight and don’t let your knees extend over your toes.
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3. ✅ Bridges: great for firm bums
Do 2 sets of 15 to 20 reps.
✅ Tip: Don’t let your knees point outwards.
🚨 Techniques to Help Build Bigger Calves
✅ Do Hamstring Curls
Researchers at the University of West Florida found that doing hamstring curls with your feet pointing away from your body worked your calves five per cent harder than if you pointed your toes upwards. Mix 4 sets of hamstring curls into your calf training routine.
✅ Do 15-20 Repetitions per Set
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Every step you take involves your calves, which makes them your body’s hardest working muscles. But you have to work calves with high repetitions to challenge them with enough work to grow. They recover fast so you can even train them every day if they’re not developing.
✅ Work the Fullest Range of Motion
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When you’re doing raises, lower the weight all the way down until you feel a stretch in your calves – then raise it up. The calves kick into action during the lowest and highest points of each lift. Stretch your calves on rest days to deepen the distance you can stretch during each rep.
✅ Kick off Your Shoes
Trainers are designed to help you flex your feet and ankles, but you want your calves to do all the work without any help from springs and extra cushioning. The solution is to ditch the trainers but keep your socks on – just make sure they’re fresh or you’ll pong out the gym. This is a technique pioneered by Schwarzenegger, who had notoriously small calves.
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✅ Rise onto Your Toes
Do at least 4 sets of your workout with weights light enough for you to completely rise up onto your toes like a ballerina. This will fully flex your calves at the top of each move. Alternatively, you can hold onto a support, stand on one leg and rise up onto the toes of the leg you’re standing on. Do this between sets during your upper-leg workout.
✅ Schedule in Calf Training
Give your calves as much attention as your biceps – so do as many sets for your calves as you do to train your arms, except do 15-20 reps in each set. This will make sure you’re giving them the workload they need to bulk up.
✅ Keep Your Feet Straight
Pointing your feet inwards or outwards doesn’t hit your calves from different angles, it just makes the exercise less effective. You won’t be working them in the direction the muscle inserts into your bones so the workload will be less.
