MY Secret Weapon For BIGGER CALVES | Exercise and Workout

Kai Palikiko Oct. 19, 2020

Kai Palikiko has had over 10 years personal experience with Anabolics. His Personal Training Techniques have been responsible for thousands of men achieving their personal and professional goals, and you are getting access to the copy n paste steps to replicate them.

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So I get a lot of questions about how I got my calves to be so big, and that's what we're gonna do today, I'm going to walk you through my workout that I do when it comes to getting my calves. Now, just to give you a little bit of a description of how I actually do it, it's nothing fancy, it's nothing crazy, but it's more a lot of volume and repetition.

That's how calves grow, by just a whole lot of volume, a whole lot of repetition, a whole lot of time being spent on the same exact movements, different type of variety, but the same movements over and over again.

What's going on brother? My name is Kai, if you're completely brand new to my channel, hit that subscribe button, because I guarantee I will elevate your life overall. So when it comes to my calves, the very first thing that we're going to do, obviously, we're going to do all the stretch up, all? my stretch routine and stuff like that, but that is imperative. If I do not do any type of stretching out of my calf before I do that workout.

It is going to constantly cramp up, especially the fact that… Here's another disclaimer, by the way, I'm on a lot of steroids, I use a lot of Gear to make my calves look like this. Just to give you an example, I'm on test, Tren, DHV, Anavar, Proviron and human growth hormone. So that's the main reason why I stretch, because of all that Gear, it gives me the growth, but at the same exact time, it will cramp me up a lot.

You don't have to get fancy with it. Look, check this out, basic movements, when it comes to say stretching, you don't have to do anything fancy, anything crazy like that, basic stretching. For example, nothing crazy, right? When it comes to this stuff, grab any type of wall, the machine right here what I do, and just stretch, stretch for a good 15 to 20 minutes or else again.

I am gonna cramp up once that Anavar kicks in. So constantly stretch the entire time, switch for… I’ve already done my stretching obviously, but I'm just showing you this example right now of what I actually do when it comes to my stretching. So different varieties, but I mean, you're pretty much doing the same exact movements anyway, but you just want to make sure that you stretch. Also stretch your feet as well.

When it comes to doing this, you just want to make sure you're nice, warm, lubricated when it comes to your calf muscles. Because again, I cannot be bothered having to do this and constantly, or else I am gonna to cramp up, I will have to stop the workout, do what I need to do, so stretch again. Pretty much whatever variations do you have, stretching it's not that complicated, especially for your calves.

When it comes to the actual image of it, the aesthetics of it, even though it's a bulking agent, it doesn't aromatize, but I'll get to that in a minute when it comes to the post cycle therapy stuff, it doesn't aromatize.

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Nothing too crazy. Alright, so I've already stretched, I'm ready to go. The first thing I want to do is I do want to do my warm up set.

So I do this six total sets of my warm up, 10 to 15 repetitions. So you start off with 15, go down to 10. So right here, I usually grab some kind of wall to where I don't have to worry about balancing. So I go here, nice basic movements, just like this the entire time, just making sure I'm going full range of movement, all the way up, all the way down, making sure I'm fully engaged.

Now just to let you in the know, right, when I am going through these movements guys, don't go through it though, like that you're not concentrating on every single time you're flexing that muscle, you need to be aware of how to flex that certain particular muscle. This goes for a lot of moves as well, but when it comes to my calves, every single rep that I do, I'm constantly aware of it the entire time.

If I do not know how to flex my calves, how am I going to be able to flex it during a movement and then making it grow? If I'm just going through the motion, I don't have my calves feel, it's never going to grow. So I do this six sets total for a warm up, so right here, grab, the entire time, in between sets, I shake it off, shake it off right there. I go back to my wall, wherever that is, pull against the wall here again, stretch.

What we're doing now while we're stretching, in between sets, because that’s what we're gonna do, is we're stretching the fascia that's wrapped around the muscle in order for us to grow as well. The more you stretch it, the more you are going to grow, just like that, the entire time stretching consistently in between sets. So in between sets, we're not people watching anymore, we're not switching our Spotify channels.

We're not switching our YouTube music videos, we are constantly stretching in between, again, over and over again, six sets total. The next one out is going to be my very first working set. When it comes to my weight, I go really, really heavy but for the sake of this type of demo, so that I will be able to talk to you, I'm gonna go a little bit lighter. So first one, let’s grab some 25 pound dumbbells.

Here we go, right here, then now I go right in front of the mirror. So now I do my working sets, same exact repetitions, but the sets are different, I do four total working sets, 15, 15, 10 and 10. So 15 reps for the first set, another 15 reps for the second set, I go down to 10 on my third, and then 10 repetitions on my fourth. Remember, every single rep that I'm doing, I am being hyper aware, I'm actually engaging the muscles of my calves, constantly flexing it.

And being aware that I'm flexing as well. And my second working sets would be with the barbell. Normally I do the same system as you, but you could easily accomplish this with the barbell as well, obviously, with added weight on, but for the sake of demo, no weights at all, no fake weights either. I hold it exactly like how you're about to squat, right? Just like that basic, same exact movements, 15, 15, 10 and 10 every single time.

So the same exact type of motion as well, engaging the entire time. After I've done with the 15, boom, done. Go back to my corner, right over here, same exact things, we are again, stretching the fascia in between and of course, making sure that we do not cramp up from the Anavar when it kicks in. Just like that, stretching over like that. Between sets don't forget to stretch, because when we're doing this.

The middle part of your feet is going to burn, your calves are gonna burn. Ignore all that, just keep stretching. Here, boom. Just like so, making sure you want to really feel that stretch. If you feel like you're very flexible, and you're not feeling the stretch, go over more, stick your chest out, move forward, and really stretch your calves, boom, done. And then back to the barbells again for my second, third and fourth set.

Now the very last set of exercise I'm gonna do is I do an isolation type of calves workout. So I grab any of the 45, anything that is going to lift my actual foot from the ground, actually, so I'm gonna grab this. So wherever I'm going to be sitting at, either the bench press, either a seat, anything to where we are going to have to sit down for this one, you want to make sure you grab a 45 pound plate because it's pretty high.

If you need to grab two, because this is an Olympic plate, if you need to grab two, grab two, whatever it is to elevate your feet off the ground. Now, you want to make sure that it's bringing up to you, before you even grab the weights, you want to make sure that it's actually at the right setting. So you need to move forward. Because the motion is exactly right here, this is your starting set.

Ok, I am just going to go up, I am gonna go down, up and down. Obviously, in order for us to grow, we need the weights for it. Remember, this is an isolation type of workout, we're going to do it individually, left foot first, then right. So you want to put the weight right above your knee, right here. Remember, though, you are gonna go heavy. This is for the sake of safety boys, so I’ve done this mistake before in the past.

Grabbing a 90 pound dumbbell and slamming you right in your kneecaps. That doesn't feel good. You don't want to do this, so when you're placing it, make sure you're placing it nice and easy. Now when you're up here, grab in to the weights, your starting point is all the way at the bottom, your heel must be on the floor the entire time, this is your starting point, you're not starting here, don't get used to that, you want to start at the bottom.

Now, at the bottom part of the movement on every single rep, you are also going to be completely relaxed as well, full range of motion. So set number one, the same thing, 15. So right here, all the way up, all the way down, all the way up, down. Three, four, take your time with this one, 5, 6, 7 and so on all the way up to 15. Remember 15, 15, 10, 10. Now it's time to switch. You want to put your foot right on top of it first before you switch the weights.

Over here, boom, done, adjust what you need to adjust, and then starting point 15. 2, 3, 4, take your time, remember, you don't want to rush it, we're not rushing here. We're actually at the top of my movement right here. I'm not just like holding it to hold it. I'm actually flexing it as hard as I can. So every single rep you have to be fully aware when it comes to the movement, one up, flex as hard as you can, all the way down.

Flex as hard as you can, all the way down. Flex hard as you can, all the way down. So every single rep is actually counting, every single rep you are actually fully aware of every single movement, because again, how many times are we going to be able to work out our calves? Once, maybe twice a week, you have to make sure every single rep counts, and every single workout counts as well, by going through the full range of motion right here.

So now, you're done with the first set, 15, 15, second set, 15, 15, third set 10, 10, fourth set 10, 10. Each set, you're increasing the weights. Now, let me go over my philosophy of making your weak muscles grow. Alright, I'm sure there's going to be some type of muscle part that's going to be weak on your physique. Take, for example, your calves, right? It doesn't matter, there are excuses about this, I don't want to go off well, I have high inserts of my calves. Excuses boys, you can make that thing grow.

Do you know has very, very high calf inserts? Brandon Curry, just won Mr. Olympia. You see my point? Do what you need to do. So in order for you to make it grow, if you need to make that a priority. make that on day one. While everybody else is doing bench press Monday, guess what you're going to be doing? Calves Monday instead. And if you need to work that out twice a week, then work that out again later on the week as well.

There is no such thing as overtraining, especially when I'm going to be on Gear, I could easily do this two to three times a week. Now personally the only thing I need to do was twice a week, that’s all needed to do, and I watched it grow, for sure. So that's what we need to do prioritize the muscle that we need to work out. So if we have weak looking calves, that entire workout I just showed you.

I'm going to be doing that as part of my actual routine, I'm actually going to have a calf day as part of that week. Now there's going to be other muscles to where well, if I'm going to make that entire day my calf day, am I gonna have to sacrifice a certain body part? Yes, absolutely, there's going to be only time investment for certain things. So say our chest is looking awesome.

We can afford to sacrifice our chest day for the calves or what you can do is prioritize your entire workout for your calves, and then whatever time remaining you have left, 15 minutes, go on the bench. But if we have weak body part like your calves, that needs to be prioritized. Or else, we'll be those guys who never wear shorts at the gym, or those guys who have really high socks, trying to cover your small weak looking calves.

We don't want to do that, we need to actually highlight our weak part, be proud of it, but then also, of course take action into making sure it grows as well. So that's my personal calf routine right there. Constant volume, constant stretching of the fascia and a lot of sets, a lot of repetitions, and of course, the weights definitely needs to go higher.

This is just for the sake of demo. So when it comes to that, increase the weights, volume, reps, get at it, get it done. Anyways, email right in the description boys. Other than that, Kai here, out. Take care.

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