November 12, 2023 2 min read
If you’re looking to add mass to your calf muscles, free weights are a great way to do so. Free weights allow you to target the muscle group with more precision than many other forms of training, allowing you to pack on mass quickly and efficiently. In this article, we’ll explore how to use free weights to pack on mass in your calves.Shop The Collection: Ropes
When using free weights to build mass in your calves, it’s important to choose the right weight for the exercise. Generally speaking, heavier weights will help you build mass, while lighter weights will help you tone the muscle. For most people, choosing a weight between 8-12lbs is ideal for calf exercises. If you’re just starting out, it’s best to start with a lighter weight and work your way up as your strength increases.Shop The Gear: COREFX 50' Covered Battle Rope, $154.99 USD
In addition, it’s important to choose the right number of reps for your calf exercises. Generally speaking, higher reps (15-20) will help you build muscle endurance, while lower reps (8-12) will help you build muscle size. Again, if you’re just starting out it’s best to start with a lower rep range and work your way up as your strength increases.Shop The Collection: Resistance Bands
There are a few key exercises that are especially effective for building mass in your calves. The first is the standing calf raise. To perform this exercise, stand with your feet shoulder width apart and hold a dumbbell in each hand. Raise your heels off the ground as high as possible and then slowly lower them back down. Complete 10-15 reps per set.Shop The Gear: MAGMA 5-Pack Resistance Bands Bundle With Bag, $77.99 USD
The second exercise is the seated calf raise. To perform this exercise, sit in a chair with your feet flat on the ground. Hold a dumbbell in each hand and raise your heels off the ground as high as possible and then slowly lower them back down. Complete 10-15 reps per set.
The third exercise is the donkey calf raise. To perform this exercise, stand facing a wall or post and hold onto it with both hands. Place one foot behind the other and bend your knees slightly. Raise your heels off the ground as high as possible and then slowly lower them back down. Complete 10-15 reps per set.
As you become stronger and more comfortable with the exercises, you can begin to increase the weight and add variations. One way to progress is to increase the weight you’re using. As you get stronger, you can increase the amount of weight you’re using for each exercise. This will help you build mass more quickly.
Another way to progress is to add variations to the exercises. For example, you can do single leg calf raises, which involve raising and lowering one leg at a time. You can also do toe presses, which involve pressing your toes into the ground and then releasing. These variations can help you target different areas of the calf muscle.
Free weights are an excellent way to pack on mass in your calves. By choosing the right weight and reps and progressing with variations, you can quickly build mass in your calves. So grab some weights and get to work!