Comment faire grossir ses mollets ?

If it is true that genetics has a lot to do with it, all is not lost! A small calf can grow, however, it is not possible to alter the muscle attachments. So you can increase the size of your calves, but if they are very high and in the shape of an ice cream cone, you will have a hard time changing the shape. But it is better to have a developed calf whose genetics are not ideal in your eyes, than an atrophied and genetically imperfect calf!

The calves: a muscle group that many have neglected for lack of results, blaming their genetics.

1. Work them often

work your calves the right way to make them bigger

The calves are a very powerful muscle group. Man is made to be able to walk every day, for many hours. Your calves can therefore be trained regularly. Some even go so far as to work on them every day while having very good results!You can start, for example, by working on them after every other training session. If you are afraid of losing your motivation at the end of the session, try to start with the calves before attacking your session.Have you ever seen the calves of ballerinas? Their calves are forged through countless repetitions of exercises on tiptoes, all with body weight of course! It's not all about the load.

2. Vary the exercises

There are several muscles that make up the calf, especially the soleus , a deep muscle, and the twins (the gastrocnemius muscles) which give the “bulging” appearance of the calf.These muscles are not solicited in the same way depending on the exercises. This is why it is important to vary the exercises in order to properly develop your calves!The soleus is more stressed when the knees are flexed , while the twins are more stressed when the legs are straight . Therefore, it is interesting to perform seated exercises , but also standing exercises in order to work each part of the calf effectively.

3. Work from different angles

work from different angles for even strength training

It is not necessarily necessary to change the angle of your feet (toes inwards then outwards). If you overdo these positions, you risk injury to your ankles or knees. Just vary the distance between your feet : feet together, shoulder width, then slightly wider still.

4. Don't Cheat: Keep Full Range and Don't Use Your Momentum

Choose a load that allows you to perform a full amplitude movement: go down completely in order to stretch the calf, and go up in order to be able to maintain a contraction for a few seconds.The fact of pausing at the bottom of the movement in order to stretch the muscle, then contracting it for a few seconds at the top of your movement has the effect of preventing you from using the rebound to do your repetitions more easily: there is nothing without nothing ! Work in sensation: try to feel the contraction caused by the movement. It is much more effective to perform 15 repetitions properly and feeling the congestion and “burn” caused, than 50 by cheating!

5. Don't neglect the tibialis anterior muscle

Muscle congestion has the effect of causing more blood to flow to a part of your body. The greater the blood flow, the more nutrients and oxygen flow into the muscle. This allows for better muscle growth. In order to increase congestion in the area, do not neglect the work of the tibialis anterior muscle : the muscle located at the front of your shin ! If you don't have a machine specifically designed for this type of work, a very good alternative is to use rubber bands or resistance bands.! By fixing them to the ground, you pass your feet underneath and raise the tiptoes towards the knees.Also discover a special program to strengthen your legs!

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Akima, Hiroshi, Jun-ichi Ushiyama, Junjiro Kubo, Shin-ichi Tonosaki, Masamitsu Itoh, Yasuo Kawakami, Hideoki Fukuoka, Hiroaki Kanehisa, and Tetsuo Fukunaga. « Resistance training during unweighting maintains muscle size and function in human calf. » Medicine & Science in Sports & Exercise 35, no. 4 (2003): 655-662.

Alfredson, H., Pietilä, T., Jonsson, P., & Lorentzon, R. (1998). Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. The American journal of sports medicine, 26(3), 360-366.

Mafi, Nader, Ronny Lorentzon, and Håkan Alfredson. « Superior short-term results with eccentric calf muscle training compared to concentric training in a randomized prospective multicenter study on patients with chronic Achilles tendinosis. » Knee Surgery, Sports Traumatology, Arthroscopy 9.1 (2001): 42-47.

Sipila, S. A. R. I. A. N. N. A., and H. A. R. R. I. Suominen. « Effects of strength and endurance training on thigh and leg muscle mass and composition in elderly women. » Journal of Applied Physiology 78, no. 1 (1995): 334-340.

Comment faire grossir ses mollets ?

The calves: a muscle group that many have neglected for lack of results, blaming their genetics.

1. Work them often

2. Vary the exercises

3. Work from different angles

4. Don't Cheat: Keep Full Range and Don't Use Your Momentum

5. Don't neglect the tibialis anterior muscle

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