How to Train and Build Thighs & Calves - Hints and Tips

[chowychow]

Hey there would you recommend doing higher number of reps or higher intensity like lifting your calves more.

[BazBlog]

@chowychow - for calves I would go as heavy as I can and then around 12-15 reps per set. I think 5/6 sets are great for a really good work out. I would lift higher too if you can as you want to do as much as you can. They are really hard to build. Baz

[camishere191]

baz you have great calfs going on there

[BazBlog]

@camishere191 - thanks a million for the compliment. Baz

[Spookz47]

Good video, thanks

[BazBlog]

@Spookz47 - thank you. Baz

[XfullmetalX1]

your videos really help

[BazBlog]

@XfullmetalX1 - thanks so much for the comment. Baz

[SUPERkevin0510]

If you don't eat well but you work out will you still grow some leg muscles?

[BazBlog]

@SUPERkevin0510 - yes you will build to a degree but very hard. It is like trying to run a racing car with fuel mixed with water. It might run but not to its peak performance. Baz

[thanya120]

this exercise is so bad on your knees and joints, this is supposed to be a rehabilitation exercise and this will just mess you up doing this , just do deep squats don't listen to this bull shit trust me

[BazBlog]

@thanya120 - If you believe this will harm you then you should never do it. It has been wonderful for me so I guess I will continue. There are many ways to train and every one has an opinion on almost every exercise. It is amazing how when someone does not like or believe in something how the other person is talking BS. How it can be a rehab exercise but do damage is beyond me. Baz

[mike15771]

Hey Baz, you should make tee shirts that say, Add a dash of Basil to your workouts and then have your web site across the bottom. I'd buy one!!!

[BazBlog]

@mike15771 - that is a wonderful idea and I think I will look into that. Thanks so much for the comment. Baz

[mike15771]

Found your leg workout Baz. lol. Thanks again sir!!

[BazBlog]

@mike15771 - I am glad you found it. There are a few more aswell. Good luck with your training. Baz

[MrCrazyFrogz17]

Is it okay for a 13 years old to do this ?

[BazBlog]

@MrCrazyFrogz17 - Go easy with the weight. if you train very light and lots of reps you will not do yourself any harm. Baz

[Njuum]

@MrCrazyFrogz17 Hey. Lifting weights is sort of taboo'ed when it comes to young people. People say things like "it can stunt your growth". This is NOT true! lifting weights do not stunt your growth. And with the right technique, you will not do yourself any harm. But find out how your body works!  If you want bigger legs stay between 8 to 12 reps with 3sets, and if you want a nicer shape: stick to more than 15 reps :) Have fun training.

And thank you Baz for nice videos! :)

[BazBlog]

@Njuum - Some of what you are saying is really good. Unfortunately you can do bone damage if you lift too heavy weights too young. That is just a medical fact. Bone ends are soft with young people once you get to around 16 they will have matured. some people are lucky and they are hard younger. But what is the rush. You will have another 50+ years of lifting weights if you start at 16. Baz

[Njuum]

@BazBlog That is true! But I think there are mostly positive aspects of weightlifting because of the healthy lifestyle that comes in addition. And i think by lifting the right way, and by not overdoing the training, the chances of getting injured are small.

BUT! I forgot to mention something important: when training at a young age, keep in mind that the muscles are not fully developed until the late teens! That makes it hard for a 13 year old to build massive muscles, if that was the intention.

[Njuum]

@Njuum Sorry for bad English

[BazBlog]

@Njuum - For me I would never suggest someone do something if there is a chance they will do themselves some damage. That would not be responsible of me. That is why on this site I will never suggest someone under 16 to go heavy with weight training. Should they want to do that they do it without my bless that is for sure. Baz

[MrCrazyFrogz17]

@Njuum And , if we have abs like in the age of 13 , will we still be able to grow ?

[Njuum]

@MrCrazyFrogz17 Many pre teens and young people have abs because of the simple reason: low fat percentage. Through the puberty, the body changes a lot. often seen around shoulders and chest. The metabolism can change a little bit too, so to keep abs you need to diet and train. To get big, you now have to eat properly, more often and get larger amounts of proteins. And train hard and the right way. Sleep is also important! But you will see larger gains if you wait with lifting until 16-17 cuz..

[Njuum]

@MrCrazyFrogz17 ......Then you're muscles are more developed. And also your bone structure. when you're around 16-18 years your muscles should be fully developed and if you start training from here, the gains will be more significant than if you're lifting weights in a 13 year age.

Hope that helped! :)

[wozzers2]

i don't like leg extensions they supposedly really mess around with your knee caps supposed

[BazBlog]

@wozzers2 - I have heard that from some sources and then others say they are fantastic. I think you need to decide for yourself. If you think they could cause a problem do not do them. Baz

[gabrielle33511]

How long do i do this until my calves and thighs get big or thick ?

[BazBlog]

@gabrielle33511 - calves take a long time to get bigger. You have to eat right and train quite heavy with your reps from 12- 15 per set. for calves. It will take about 4 months for you to see a reasonable growth. Baz

[poet279]

@BazBlog Could you please tell me what kind of bench are you using and if it works well for bench press or other exercises? I heard some benches sold in stores are to small to work out properly.

[BazBlog]

@poet279 - my bench was a real cheapy and it is not a very good one. It was a combination bench which was perfect as I had almost no equipment. I think you need to go and have a look at some in the shops and find what you feel will work best for you. I probably will change mine in the near future but I am not in a rush. It still does its job. Baz

[olfan92]

@BazBlog 4 months isnt that much to wait for amazing legs :)

[BazBlog]

@olfan92 - You will see a difference in 4 months. To say they will be all you want might not happen. You will have to really eat well and train hard though. Muscles take time to develop. Baz

[Odgrl]

Thank you for your lesson bro, it really helps me. And also you looks like John Terry(CHELSEA) the football player hehe. Good luck!

[BazBlog]

@Odgrl - Thanks very much that is a great compliment. He certainly is a famous footballer. Baz

[xZeroxOwnsx]

Hey man, u think u could give me some advice?? I have a well toned body but i have really really skinny legs and im 17 do u think if i do this workout once a week i can get big thick legs?

[BazBlog]

@xZeroxOwnsx - it iwll help but the answer is to do squats. They are a full compond exercise and will get you the growth hormones in the body released. Do them slowly and be in full control. You will need to eat right so have a look at the nutrition video. Baz

[Kingdonomics]

Really sorry baz, I though I could tell the difference, go Zimbabwe! The flower brothers were Heros of mine growing up. Pity about the tyrant dictator who let's theives take farms away from families, way to destroy the economy, keep with it baz, you looking great for 59

[BazBlog]

@Kingdonomics - no problem. Yes they are very good sportsmen. They have done really well for themselves. There are a lot of Zimbabweans that have done well in other countries so. I am very proud to come from there. I guess Govenments come and go and I do wish some would go sooner but I see that is not to be. Baz

[Kingdonomics]

That boers in good shape

[BazBlog]

@Kingdonomics - Thanks very much for the compliment. I am not a boer. lol I am Zimbabwean. Baz

[apns68]

Thank you so much Mr. Baz.

Should i do workout both calves and Thigh in same day? How much protein should i take? for calves with,i can do at home with dumbells?

[BazBlog]

@apns68 - yes you can do the full leg work out on the same day. Protein must not exceed about 1,5 gms per kg bodyweight. That is for all your food intake including supplements. . You can do calves with dumbbells but do one leg at a time and as heavy as you can. Baz

[apns68]

I am woman 40 year old but i look young, still in this age can i build my Thigh and Calves i have skinny leg. i want little bit bulky Thigh and calves, can you suggest me something.Do i have to take protein.Please reply

[BazBlog]

@apns68 - Yes you certainly can change your legs size. You need to eat right. Protein is necessary as it is muscle food. You can buy it in containers or eat it in your normal food. People buy protein powder as it is a convenient way of taking it. Carbs are necessary as they are the fuel for your energy. They are what normally put on the weight. Have a look at the nutrition video on bazblog for some ideas. You will need to do some squats for the quads. cont.....

[BazBlog]

@apns68 - if you go as heavy as you can with lower reps when doing the squats you will force the muscles to grow and adapt. I would be doing like 5/6 sets of around 6/10 reps. You will also need to do a lot of calf raises. They are going to be a lot tougher to build. They take a lot of effort but you certainly can build them. Because they are so hard to build do 5/6 sets of 12/20 reps as heavy as you can. Do not over train your legs. Only 2 times a week. Baz

[alexrockclimber]

whats the best way to train the insides of the calves? and is it alright to do a couple of hundred calf raises in a day, because i normally do them till its impossible to do any more, but with only my own weight as i'm 15

[BazBlog]

@alexrockclimber - standing calf raise does a lot but donkey calf raises which are similar to other calf exercises in action takes place at the ankle. Being bent over at the waist seems to force most of the stress onto the inner part of the calf. Try this and see how it works. Baz

[jointopsvet]

Baz, bro... How long did it take for you to build your calves, thank! Tom-liverpool

[BazBlog]

@jointopsvet - I have been very lucky with genetics. I do still work on them though and you can make quite a change even if you are not blessed with big calves from birth. You just have to train them 2 times a week and do as heavy as you can with quite a lot of sets and reps. 6+ sets and 15/20 reps. In a few months you should see a difference. Baz

[uhohpolio7]

I fucking love you man

[BazBlog]

@uhohpolio7 - thank you. Baz

[mtzi]

Thanks for the video. How often can i train my calves?

[BazBlog]

@mtzi - pleasure. I think you should not train them or any muscle more than 2 times a week. If you do not let the muscle rest and repair after training you will not get the growth you want. A minimum of 48 hours is the best to get good results. Baz

[musicismyaeroplane1]

Thanks for that. Well demonstrated.

[BazBlog]

@musicismyaeroplane1- thanks for that pal. Baz

[infomusbeatz]

cheers bazzy!!!

[BazBlog]

@infomusbeatz - pleasure mate. Baz

[dunkmasta]

thank you very much!

[BazBlog]

@dunkmasta - my pleasure thank you. Baz

[ryzie7]

Baz.. THANKYOU! the exercise you did with your calfs, i tried just before.. and dead set i did 5 with 16kg dumbells (8kgea) and my calfs are buring still! i only did 10! GREAT EXERCISE

[BazBlog]

That is really good to hear. Well done and good luck my friend. Baz

[Uncivilization]

Calf is good, but I like using something that keeps me higher off the ground. You should try my calf work out... I can't walk for 4 days after :P

[BazBlog]

Thanks and your calf work out sounds like a good one. LOL I think I need to walk every day of my life though. Baz

[Uncivilization]

@BazBlog One more thing, try doing seated calf raises on your bench with dumbells on your legs.. This help get that diamond look. Your single leg on is great and you have good size and shape but this movement mainly works your soleus. Also when you do leg extension if you turn your feet inner or outter it hits other parts in your quad also if I remember pointing toes forward really hits your tear drops. I have so many good movements to list!

[BazBlog]

That is good advice and I do use seated calf raises every now and again. It will give you a better overall look. Yes different feet positions does work a different angle on the quads. Baz

[MILADINY0]

Is 12 "reps" per calf suitable for every day? Or do you need to leave a day for repair, etc.?

Thank you in advance.

[BazBlog]

You need to be doing around 5 sets of 12 or so reps for calves. I like to do a varied weight and rep training. You should not train them more than 2 times a week. Baz

[bhima1988]

I think this video will really help me, thanks

[BazBlog]

Pleasure mate. Thanks. Baz

[LiverpooLisforLife]

Great video Baz. :) I just wanted to ask u how many reps do i have to do in a single workout and how long till i can workout again? for the thighs and my calves. oh yea and how long till i can see results from this exercise?

[BazBlog]

I normally do around 5 sets of about 12 reps each. I do vary reps and weights when I train. (more weight less reps) If you eat right and train right you can expect to see a good result in 3 to 4 months for the thighs and for calves a bit longer. They are harder to train. Baz

[LiverpooLisforLife]

oh okay thanks for the usefull info baz :)

[BazBlog]

Pleasure good luck with the training. Baz

[BazBlog]

Thank you. Baz

[jbmw25]

Very usefull thank

[BazBlog]

Pleasure my friend. Baz

[BazBlog]

Pleasure and thank you for watching it. Baz

[tybisha]

damn....

[BazBlog]

I take it that is a compliment so thanks a ton. Baz

[Megalodonful]

A great exercise! I make sets of 8 x 12 -12 a 85 kg with both legs in a thigh machine. Train hard!

Ruben

[BazBlog]

Thanks. Baz

[roryband]

how long should i train my calves before I see results, as they are small, been doing them twice a week for seven months on 90kgs four sets. any idea 1 year 2 year?

cheers

[BazBlog]

There is something wrong you should have seen results by now. I think you are going too light and might not be eating right. food has a big part to play in bulking up muscles. I will send you some ideas. Baz

[chrisheffron]

If you arn't seeing any results it will be because you arn't training them enough. To get real gains in your calfs you have to train them three times a week and do sets of fourty.

If you haven't been doing it like that it may sound crazy.

But the reason why you do that is because your calfs are constantly getting worked when ever you walk. They are used to be under a lot of stress so you have to work them harder then the rest of your body. Don't forget to control the movements either.

[BazBlog]

I think what you say is right however to get max growth you really need to allow the muscles to grow and re coop over a 48 hour period. That might make it a bit tricky to train 3 times in a week. As for the hard work that is absolutely right. Baz

[chrisheffron]

In that case you should do an extra session that is just for calf's. You shouldn't treat your calf's like a normal muscle because out of all the muscles in your body they respond the worst. If you go to a gym you'll see that a lot of people don't have nice big calf's. Some people do but they just have big calf naturally. I suggest to roryband and yourself to give it a go when you feel that you've plateaued, you'll see and feel the benefits.

[BazBlog]

Some great info here thanks. Baz

[trabando2000]

respect from morocco kenitra city

u r great mr bazil

[BazBlog]

Thank you very much for that. Baz

[brotherskeeper69]

this will really help in running faster !

[BazBlog]

I am sure it will. Building the muscles is always a help in any sport. Baz

[farahowns1]

åårh thank you very much brother your videos have realy helped me, god bless you

[BazBlog]

Pleasure, thank you for watching them. Baz

[jakefreerunner15]

ive watched alot of your videos now, your the man baz

[BazBlog]

Thank you very much. I hope they have helped you to train. Baz

[Djebulba]

nice calves,i havent workout them in months,had a injury on right one,couse i didnt do wormup,and took too much weight do you do worm up for them ?

[BazBlog]

Thanks for the compliment. Yes I warm up every muscle I am going to work. I am not a big one for stretching but that does not mean I do not believe in it. You should stretch if you think you need to. I normally go quite light with quite a few reps and then decrease reps and increase the weight so the muscle is warm by the time I am training heavy and hard. Since doing this I have never pulled a muscle in training.Baz

[prettyprince567]

JEEZ massive calves i wish i had em =(

[BazBlog]

Thank you. I am very lucky in that department. It runs in my family. Baz

[prettyprince567]

ya baz i heard that calf muscle is one of the biggest that show the most if your genetics is poor

the thing is my dad has HUGE calves and he doesnt even workout i dno about my grandad because hes ded and my mum has massive cales as well for a woman whos 40

but as for me i kinda have small calves, i admit i havnt worked em out properly but they are small and i often get shin splints wen i jog or sprint wich sucks and keeps me off doing cardio =(

[BazBlog]

That is strange that u do not have reasonable calves if both your parents have. They will come u will just have to be persistent. Shin splints are the pits. You need to get really good shoes to run in and then run on the grass if you can. Avoid hard surfaces for a while. I often used to get them when I was young. Rest unfortunately I found was my only cure. I would then stretch and warm up like crazy before any leg training. Baz

[prettyprince567]

thank you veryy much for the advicee

[BazBlog]

That is a pleasure. Thank you. Baz

[BazBlog]

Thank you for the comment. I hope it works for you. Baz

[BazBlog]

Thank you very much for the compliment on my age. I use simple common sense. I take a good multi vitamin tablet every day so what I cannot get from my food I get from that. The excess goes to waste so do not over do it. The food is the most important and I have 6 small meals a day of a fist size of protein and the same for carbs. I find protein drinks to be excellent and so long as they are 80% + I find that is enough for me. I do take creatine once a day before training. Baz

[missterry2009]

hi baz!how much do your work bench cost?I want to buy one like that couse its small and good for working out at home,thanks and keep up the good work!

[BazBlog]

Hi my one cost around £100 with all the attachments from Argos. You can get cheaper I think . I have not had a look for a long time. Baz

[burnaub]

ur videos r the very best iv found

[BazBlog]

Thank you so much. Baz

[ildsm12345]

will i get faster at running if i do these?

[BazBlog]

Strong legs certainly does help in all sports. You will get faster if you practice sprints. Baz

[TiGeRiZNuMbeR1]

ur calves are solid man haha

[BazBlog]

Thank you I think I am fortunate in that department. Definitely the right genes. Baz

[Haplonapper]

Sorry I meant 8 x 4kg, dozen 2kg and 1kg ones.

[BazBlog]

No problem. As I said do what you can handle. Baz

[Haplonapper]

How heavy on the dumbbell? The largest discs i have are 2x 6kg followed by 4x 4kg, 8x 2kg ones and a dozen or so 1kg ones. I have a tough army rucksack, I was thinking of filling it with several 2litre bottles of sand or house bricks.

[BazBlog]

When you are training calves I have found you can go really quite heavy. I go as heavy as I can every time I train. The idea of the ruck sack is fantastic. Do the weights you can handle and not what anyone else suggests. They do not know how strong you are or what your body can take. Good luck. Baz

[excerciseisthekey]

to make my calves bigger would taking protein powder straight after the excercise help . ?

Thanks Alot man - ur a great Guy

[BazBlog]

Thanks for the comment. I take a protein drink about 30 mins before but some suggest after so I think it is what you believe would work best for you. The protein drink will not make the muscle grow the weights will. The protein is there in the repair process only. If the protein drink could make the muscle grow there would never be a need to train just drink the protein. I wish it was like that but you have to train hard to get gain. Baz

[excerciseisthekey]

Thanks So Much !

That Really Helpesd !

[BazBlog]

Pleasure thanks for viewing. Baz

[xtrememanny]

i do 200 pound with my leg curls

[BazBlog]

Wow that is fantastic well done!!! Baz

[littleai95]

As you know People often want these Calfs increased in size because they want there vertical up. People Jump rope for 2 minutes and speeed jump for 5 minutes. Then After that find a step And put both feet on the step halfway on the step. Then go Up and up then down he demostates it at 2:25

[BazBlog]

That sounds like a fine way to train. You will normally find to build a muscle it will require resistance as that is what causes addition blood flow and tears the fibres in the muscle to cause it to grow. So long as that is what you are doing you most certainly will build and develop great muscles. Baz

[jeffmoradel15]

love the vids keep them coming

[BazBlog]

Tks for the great comment. Baz

[aiobheyw]

i got mad big calves but everytiem i try to stretch em or flex em i get a cramp and i have to straighten my leg in order to lose the cramp

[BazBlog]

You are lucky to have big calves. Cramps are usually an imbalance of electrolytes which are minerals such as sodium, magnesium, calcium and potassium. Make sure you are having your RDA of these. You can stretch them by standing about 3 feet from a wall and doing slow push ups against the wall. Keep your heels on the floor. I hope this helps if not see a Dr. Baz

[Shwetz19]

hey your explanation was awesome really liked it!!

i wanted to ask that if we are regularly working on our calves as you've shown,how many days would be required to give 'em the ultimate look as yours???

-Shweta

[BazBlog]

Shweta thank you for the great compliment. Calves are hard to say how long they will take. It depends on what they look like before you start. If you have very little calves it will take some time to get them looking good. I think you should see a good change in around 120 days working them 2 x a week. I hope that encourages you to work them well. Baz

[Hungry2Play]

great video! but my trainer told me not to put my leg straight when i lift up... like u do but hey, what do i know

[BazBlog]

Thanks for the comment. I certainly would not argue with your trainer.I am sure your trainer wants only the best for you. I find the way I do it it works for me. You must do what you think will work for you. I am a big believer that muscles grow first in the mind. If you are happy with something do it and only change if you are not getting the results you want. Hope that helps. Baz

[BazBlog]

I know I answered you direct but for the record. Calves can feel like they will take forever to grow. It is because the are used so much in our every day movement. Never fall in to the trap of over training them because you consider them weak. Do proper normal workouts and always try to go as heavy as you can. tray a extra lift at the end of the calf raise to try to shock them in to growth. Endless reps is not the answer sometimes less is more. Baz

[NaSJigga]

You are a great guy Baz. I actually came to Youtube today to see if you had posted any new videos. Your advices are great and you are modest. Some people would say all sorts, dont mind them, just keep up the good work.

[BazBlog]

Thank you so much for such great comments. That is very encouraging. I guess every one is entitled to there own opinion. It would be a lousy world if we all agreed on everything. I will be putting a new video on this weekend. I hope you will enjoy it and use whatever tips you can to get the best results for yourself. Baz.

[12021991d]

ur pretty weak to be handing out advice

[BazBlog]

I'm not here to impress anyone and i do not take steroids. I have done this for myself reducing 6.5 inches in my waist in 120 days as seen on my website building muscles. A year ago when using a gym i did standing calf raises with 400lbs and i have often did squats on a proper squat rack of around 350 lbs. I am sure there are lots of people who can do more.I'm happy with what i do now at home. Baz

[Gygax1337]

stupid question...will building my muscles like this help me with running speed/distnaces? or is it just for looks. Sorry...dont know much about working out

[BazBlog]

Thanks for the question. The type of training I do is for 3 three main things; Strength, Endurance and Fitness. The benefit you get is good looking legs. I understand almost every sport requires some form of weight training for those 3 reasons. Once you have a good foundation you can specialize in a particular area for a particular sport. I hope that helps.

Baz

[frape23]

sir are you some kind of a trainer?anyway i ve found very helpful and interesting all of your videos.for me that i am working out at home your videos really helped me and gave me new ideas.(sorry about my english i am greek greedings from greece)

[BazBlog]

Greetings Greece. Thank you for a very kind comment. I will soon be doing full training DVD's. They will show you exactly how to train. You can train and get big anywhere if you want to. Keep it up and well done!!!

Baz