You may not realize this but the Leg Curl
machine is actually one of THE best machines
for developing your CALVES on...

The Leg Curl machine allows you to load your calves in
their absolute maximum peak "anatomically possible"
contracted position...meaning this is the most contraction
you can physically put on your calves in an exercise.

And when you try this exercise for the first time, you will
totally agree with me on this...the contraction you will get
on your calves is something you have to experience to believe.

In fact, let's do a little experiment to prove this...try
this right now.

Stand up then come up on your toes like the top of a
standing calf raise. Contract your calves as hard as you can.
Getting a good contraction?

Now squat down (hold onto something in front of you) until
your butt is down by your heels...as low as you can go. Now
raise your heels up and come up on your toes again,
contracting the calves as hard as you can.

Feel the difference? It should almost feel like somebody is
driving a knife into your calf muscles.

This peak contraction is KEY for maximum calf development.
It's what will help transform your calves from lumps of meat
into carved diamonds.

First, set a calf block direcly under the ankle pad of the leg
curl machine. I'm using a piece of equipment called the
"Calf Roller" (love this for calf training...the round shape
allows you to get a good stretch at the bottom then roll
up and over the top to get a hard contraction...very
comfortable on the feet, too).

Stand on the calf block (heels off) then lift the leg curl
ankle pad up a bit and set it on your knees/lower thighs.



Now you're going to do a very simple "heels up" calf raise
type of movement. There is very little stretch component
here...the best part of the exercise is the TOP.



SQUEEZE the calves as hard as you can on each rep for
at least a few seconds at the top.

Perform this one for 1 or 2 sets of 8 to 12 reps (or more,
even, if you can stand the pain) at the end of your regular
calf training workouts. This one isn't something I would
consider a "standalone" calf exercise...it's best paired with
a standing calf raise or donkey calf raise to get the very
important stretch component as well.

In addition, once you've finished off the calves with this
exercise, I would recommend some general calf stretching.

Now, you might be asking yourself...how is this better
than a Seated Calf Raise? They look very similar.

And yep, they DO look very similar...the key lies in the lower
leg positioning.

The soleus muscle (which lies underneath, a.k.a. "deep" to
the gastrocnemius) is primarily active when the knee is
bent. The gastrocnemius is also active when the knee is
bent. The more bent you can get your knees, the greater
the potential contraction.

The Seated Calf Raise machine allows for about 90 degrees
of bend in the knees. This crouched position adds another
30 degrees or more to that bend, which adds that much
more potential for contraction.

In addition, I find this exercise MUCH safer to push to the
limits on. In many Seated Calf Raise machines, you
actually need a spotter to help get the weight back on the
post, if you push to the point where you can't complete
the rep. With this exercise, all you do is stand up.

The final reason is this...you may not even HAVE a Seated
Calf Raise machine to use!

Next time you work your calves, give this exercise a try
as a finisher...I can promise you will hate from the very
first rep, but you will LOVE the results you get from it.

If you'd like to see the exercise in action, be sure to watch
the video on my YouTube channel here, too (and subscribe,
if you haven't already!).



I would say "enjoy" here, but it's kind of tough to enjoy
this exercise ;)

If you're interested in more insane but SCIENCE-based
exercises like this, I would definitely recommend you
check out my other "Best Exercises" books...here's the
current list (so you can see if you're missing any):

The Best Bodyweight Exercises You've Never Heard Of
The Best Abdominal Exercises You've Never Heard Of
The Best Arm Exercises You've Never Heard Of
The Best Back Exercises You've Never Heard Of
The Best Chest Exercises You've Never Heard Of
The Best Shoulder Exercises You've Never Heard Of
The Best Combat Athlete Exercises You've Never Heard Of
The Best Fat Loss Exercises You've Never Heard Of
The Best Mass Exercises You've Never Heard Of
The Best Exercises You've Never Heard Of

Hybrid Training (how to combine multiple forms of resistance
into one exercise - very cool stuff)

and coming very soon..."The Best Leg Exercises
You've Never Heard Of"