In bodybuilding, some muscles are just tough to grow, and calves are right up there on the list. Calves are often considered the weakest muscle group for many individuals and have been an everlasting challenge, even for athletes. Jay Cutler, a retired bodybuilder also known as The White Pegasus with four Mr. Olympia titles under his belt, shared a recent YouTube short video sharing his tips on calf growth.

The video showcased his personal calves’ training routine. He gave details for each exercise he performs, offering viewers a glimpse into his tried-and-tested method for calf development. Moreover, he shed light on the best day to target calves, adding another layer of practicality to his advice.

From Ordinary to Extraordinary: Jay Cutler’s Calf Mastery

“What I try to focus on is at least 2 to 3 movements.” Cutler mentioned that he does the standing calf machine raises first, targeting the gastrocnemius muscle, the larger of the two calf muscles. He then elucidated how to execute the exercise: Adjust the machine’s weight to your preference. Next, position yourself with the balls of your feet on the platform and lift your heels, contracting your calves. Then gently lower your heels.

Secondly, he talked about sitting machine calf raises targeting the soleus muscle, which lies beneath the gastrocnemius and contributes to overall calf development and definition. Cutler emphasized performing 12 reps and at least 3 sets of each exercise. 

Lastly, he talked about the donkey calf raises, which target both the gastrocnemius and soleus muscles, providing a deep stretch and intense contraction. You can perform this exercise using a donkey calf raise machine or a Smith machine. Cutler also shared his strategy for targeting calves during chest sessions, which he performs in his routine every 5 to 6 days. While hitting calves with the chest, he also explained the benefits of an inclined bench press over a flat bench press.

Safety First: Cutler’s Insights on Incline Press

In another short video, Cutler shared his insights on the benefits of an incline press over a flat bench press. He said, “I believe it definitely can engage more of the front delts, and pecs,” further explaining the safety of the incline press. He added, “More importantly, the incline bench press can be a little bit of a safer movement because you are using a little bit of more shoulders.” Lastly, he talked about the comfort and shoulder safety of the incline press.

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Furthermore, Cutler cautioned everyone against heavy flat bench presses, suggesting dumbbell presses as a safer alternative. He then highlighted the effectiveness of the Smith machine for chest development. He also encouraged individuals to consider all these factors when planning out their workout routine and preventing injuries.

With years of experience and success, the Pegasus‘s tips offer practical guidance about calf training, and the incline bench press offers valuable knowledge for bodybuilders trying to optimize their workouts. He emphasized safety considerations by avoiding heavy, flat bench presses to reduce the chance of injury. These simple yet effective tips help individuals achieve better results and stay safe while pursuing their fitness goals.

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