How to get a six pack fast

Six pack abs

All men who want the perfect body all want the rock hard defined abs. Most people don't realize how hard it actually is to get a six pack. When you see these "Get a six pack fast" Workout . It doesn't work because to get a six pack it needs exercise and diet

Its not as easy as you think.

Most people just think if you do a lot of sit ups then eventually you will get good abs and im going to brak the bad news to you right now.

Its not that easy.  If you do loads of crunches then yes your abs will get a lot stronger but what most people don't know is that there is a layer of fat that covers the abs and this is what stops most people from getting those defined abs what all of us want. . The way to tackle that is to add cardio in your ab workouts and also at the end of your other workouts  what this does is not only targets fat on your stomach and other parts of your body but it makes you fit and this means you can perform better during your workouts. So it has many benefits for all.

What cardio is good for abs ?

 Whenit comes to cardio there is no guaranteed way you can just target your belly fat. to be able to get id of excess fat on your stomach alot of it comes down to diet. But thats for a different day. Today i will share with you three excercises to further improve your efforts of decreasing fat around your stomach and by doing this allwoing you to start to see the abs that you work so hard to get. so here they are 

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can 
follow any similar position in which you feel comfortable

Exercise 2 - Side plank


How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Exercise 3 -  Bicycle crunches

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

by adding these exercises to your workout you can get the Abs you deserve. Add this to your ab workout and after your other workouts.

If you want a good product to get some fat off your body. I have to recommend a jump rope Which can be found on amazon for next to nothing 

 
Please let me know how you get on and thank you for reading.

Why lifting heavy is the way to go for mass

Recently i was talking to a close freind of mine about lifting heavy, And why we do it. To be perfectly honest with you. All i have ever known is to lift heavier and heavier as your muscles prgress and thats that. No questions asked  but when we came to this topic we have a good debate which I am going to give you my views as to why heavy lifting is the way to go. I will also explain why some people disagree and the cr*p that people share on the internet for a story.
Now I know you're there looking at your screen thinking "why should Ben be the guy who knows what he's talking about " I have spent years learning and growing my knowledge around fitness and I will share with you my experiences as well as others close to me .

How do we build mass ?

Muscle mass in terms of a normal average lifter like me means , how much mass of muscle you have on the body. How big are you . So the harder and heavier you train., the more muscle mass you get and so on. What i like to say is lifting big and eating big is the secret ingredient to getting big and there is no other way to it. 

 There are loads of articles written on this blog that will help you build mass if you really need to .  One blog post worth looking at is  

the massive shoulder building workout

enough of me talking about building muscle mass and get to the main topic of todays blog post which is , Why lifting heavy weights is the way to go for mass .

So why is heavy weights crucial ?

  Heavy weights are crucial for getting big. I dont care what anyone says. the only ay you can build bigger and stronger muscle is by pushing through that comfort zone and allowing yourself to tear that muscle fibre. Once this has hapened your muscles can repair stronger and better.

But, listen to what im saying here. If your muscles repair after lifting the weight which just made it tear then it has adapted to that weight. In other words add the same amount of weight with the same amount of force and pressure on the muscles and you will not see results. 

Yeah you will see slight improvements but thats not why we got into this hobby of ours is it

We want to see big gains and we are going to get them 

Quick overview of what im saying

Basically what i am saying is you need to be applying more pressure on the muscles everytime you have allowed them to repair or you will not see the results you wanted. this is what me and my good friend were discussing. Thiink of it as muscle memory. Your muscles will remember that weight and pressure on them from the last time you trained so in other words be more prepared for the next time round

If you want to be big youve got to lift big and eat big , End of discussion 

For all of you who wishes to tell me different i would love to hear your thoughts on this discusssion as i find this one very interesting. If you have managed to gain a considerable amount of muscle with no weight at all i would love to know also.
For me personally building muscle is all about Nutrition and weightlifting. Thats what makes the sport so special for me

Dont worry if you feel you are maxing out on your reps and not getting the results you need then simple Up the weight. You can grab yourself a cheap pair of weights from everyones trusted store Amazon for next to nothing



So there you have it. you want to buil big muscle you gotta spend the money on the weights or better go to the gym. Also check out my protein page for protein powders worth having a look at.

Ben

Muscle building plan that i totally recommend

Hello All,
Hope you all are getting nice and healthy and following the tips that i am giving you to allow you to better make your dreams a reality. For me it took me a long time to learn everything i know and this is why i started this blog over a year ago now. I wanted to give people the information that i had to find out myself, through hard work and hours of research and most of all Faliure. Yes i failed alot of times but i carried on and today im in the best shape of my life.

The whole purpose of this blog post 

Now i want to get down to the whole reason of this blog post. Its really just about giving you the best resources and the best info that i can give you to make you acomplish. I am letting you in on the product that i used to lose fat off my body, Then build on that muscle that i needed to get lean.
What i recommend is that you get yourself some cheap dumbells. doesnt have to be too heavy. You can find them on amazon for around £5 s its not too expensive. Go get some cheap dumbbells In the link i have provided
Secondly i would recommending grabbing yourself some protein shakes. This can be found in my protein shakes page Here . These products will be used after you have completed themuscle experiment program

What the program does 

The program wiull help you build muscle that will really allow you to stay in shape. you will get

Here’s What You’re Getting:

The Muscle Experiment - SuperFreak Manual
	The main Manual that contains all the secrets and techniques that will help you pack on unbelievable amounts of muscle within the shortest possible time. The information contained here is filtered to perfection. You'll only get 100% useful info that will help you build all the muscle you've always wanted. No pointless scientific jargon that will bore you half to death. I'll show you exactly what you need to do to build as much muscle as humanly possible without ever having to lift a weight or go to the gym. What's your excuse...No gym access? Crappy genetics? That doesn't matter. If muscle building is your goal, then this is your answer. Every secret I learned is contained in this manual and is YOURS for the taking. Discover the lost secrets of bodyweight training that will make you INSANELY HUGE, INSANELY FAST!
Free Bonus #1: The 8 Pack Manual
	We've all heard stories about the mysterious "8 pack abs"...Problem is, nobody ever talks about what the heck they are, and most importantly HOW to get them. In the 8 Pack Manual I'll take you step by step revealing to you the secrets behind the abdominal 8 pack and how YOU can develop them. WARNING: It does not involve doing 200 ab crunches or taking fat burning pills...not even close. Value: $97.00 Free!
Free Bonus #2: Bodyweight Exercise Database
	What would you do if someone handed you a database of the most POWERFUL muscle building exercises on this planet? Well that's exactly what I'm giving you. In the bodyweight exercise databse, you'l get nothing but the pure BEST muscle building bodyweight exercises around. You also get crystal clear visual demonstrations of how to do them so as to push your workouts to the max! Value: $67.00 Free!
Free Bonus #3: Muscle Building Mealplans
	Have no clue on what you need to eat to gain mass? No problemo! You can have my personal best set of muscle gain mealplans so you can stop worrying about what to eat and start focusing on what's really important: your training. Remember, it's not just about eating anything - it's about eating the right thing. Value: $47.00 Free!
Free Bonus #4: The A2 Factor
	Muscle Gain On Demand: This will be the first time I'm publicly releasing this special report. The A2 factor is an underground technique that is literally used to force-grow particular muscle groups, on demand. And no, it has nothing to do with steroids, teststerone boosters or any of that dangerouss stuff. The A2 Factor will change the way the game is played PERMANENTLY. Value: $67.00 Free!
Free Bonus #5: Printable Workout Logs
	It's been shown that most people fail to make muscle gains because they don't track their progress. And I'm not going to let that happen to you. That's why I'm providing you with your personal set of printable workout logs so you can record your progress on a daily basis and be able to see for yourself how you are progressing with your training. Doing this alone will put you ahead of 55% of trainees. Value: $27.00 Free!
Free Bonus #6: Anabolic Calorie Calculator
	Stop wasting time trying to determine how much food you should be eating if you want to grow! The Anabolic Calculator 2.0 will tell you EXACTLY how many calories you need in order to gain loads of muscle. This handy tool will eliminate the guesswork from your dieting and let you know the best way to pack on the mass, based on the information you give it. Value: $37.00 Free!
Free Bonus #7: ADVANCED 24 Week Muscle Gain Program
	For the more "hardcore" bodyweight trainers looking to take their physiques to new heights: The Advanced 24 week program will take all you hardcore bodyweight trainers to the next level of size, strength and conditioning. Tired of the same old boring "do 15 burpees then 34 lunges" thing? Great! This is what you've been waiting for. Value: $67.00 Free!
Plus...
	Free Updates For Life! You get every single update, every new tweak and every new technique that comes along at absolutely ZERO COST!

  These products are exactly what i got when i recieved this plan and im telling you it does work. take it from me when i tell you that within 6 months of this program i have packed on a whopping 20lb of extra muscle and you can to

If your interested in trying this program with a GARUNTEED MONEY BACK GARUNTEE

then i suggest you head over to the link below

 

 Muscle building program

Thankyou all for reading. If you have purchased this product then i would like to know how it worked out for you. Also let me know what other programs you have used. Look forward to hearing your replys

Ben

burning more body fat for a lean body

Now the one thing that i get asked alot is "how can i burn more fat when i am doing my workout. well this post is dedicated to those people ... enjoy

Lets start with the basics 

now we all know that getting rid of that belly fat is not quick and its not easy. it takes time effort and dedication to lose weight. thats why its so hard for some people.
CALORIC DEFICIT . that is your friend and let me tell you why ladies and gentleman.
#caloric deficit is when you are burning off more calories than you are consuming . this is a good thing because that is what is needed to tap into those fat sources. when your body has no more energy to burn it will find it in the body. this is where it starts burning the fat from your body. So try and do that.

Here are some ways you cqan get rid of that fat youve put up with for too long.

The 3-step plan outlined here will:

• Kill your appetite.
• Make you lose weight fast, without being hungry.
• Improve your health at the same time.

Step 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight 

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger 

Put simply, lowering your insulin puts fat loss on “autopilot"

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism .

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Full list

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Coconut Oil
• Butter
• Olive Oil
• Lard
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is Coconut oil It is rich in fats called Medium Chain Triglycerides These fats are more fulfilling than others and can boost metabolism slightly 

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 (Optional) – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat 

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

 i would recommend checking out some of the other posts for this tip because there is plenty of things to help you out 

you can pick up cheap weights from anywhere. check some out HERE

now that i have shared with you these tips i hope that you can see these and hopefully apply them to your workouts. i advise you check out other parts of the blog for more info 

Als please check out this product which i have tried and tested myself and it works. if it doesnt work for you a refund is given . so check out this 3 week diet

you get so many benefits from this product with guides for eating exercises etc. check it out

If you head over to our protein shakes section you will find amazing offers on cheap protein shakes to alow you to get amazing results faster than ever . So why not go there now 

as always thanks for reading 

heavy weights for big gains

Do you need heavy weights for big gains

"Do you need heavy weights to get big". This is a commonly asked question in the world of bodybuilding and not many people know who to believe. Well im going to tell you the things what people are missing out and maybe help you on your journey to a better body.

"No pain no gain" 

This quote is a very famous quote and it basically is saying if you want to gain large amounts of muscle then you have got to go through all the pain of sweating and that fatigue that the muscles go through in a workout.
When you are in the gym and you lift heavy , you are guaranteed results if you do the exercises properly. One of the best ways i can put this is if you want to get really big (bodybuilder standard), Then you have to go to the gym and do those 200lb squats and those massive deadlifts. This is because thats what will push your muscles to grow.
Just imagine your muscles, When they are lifting heavy they struggle up and then they get tired.The thing what makes them grow is they are adapting to be able to put up with the weight that was lifted. Now if you lift the light weights then they wont have any need to grow because there is no pressure on them.

But can they grow without weights ?

Yes. ofcoarse they can grow without weights.If you are new to lifting then they will grow and you will see the difference.Once you can do a reasonable amont of reps, It will only work the muscle on endurance.Check out this article
Light weights better than heavy for building muscle.

Now i think this is interesting because if this is the case then most people have got it wrong.Now im not doubting the wonderful work of bodybuilders but they are lifting way more than needed.
So really you need heavy weights to get massive but if you want a nice toned beach body that will show the muscle and get some size, Them the light weight will be fine. Not too light but say 10lb.. And remember it is all to do with dieting aswell 

If you have any questions or opinions on this post then feel free to comment.]

here is also a few products which might interest you so be sure to check them out to 

Optimum nutrition protein powder

20KG dumbbells

Barbell with 60kg plates

please check out these products which i own personally and do help massively. thankyou 

Ben STA Fitness 

Blog closure on the 30th of october

Hello All

I am writing this post to let everyone know that the blog will be closed later on this week due to maintenance. On the 30th of ocrobe i will be shutting the blog for the day to add new features new posts and give it a whole new look so be sure to check thast out when its back up on the day. Thankyou all foe your time and spread the word :)

Ben - STA Fitness.

how to burn more fat

Now the one thing that i get asked alot is "how can i burn more fat when i am doing my workout. well this post is dedicated to those people ... enjoy

Lets start with the basics 

now we all know that getting rid of that belly fat is not quick and its not easy. it takes time effort and dedication to lose weight. thats why its so hard for some people.
CALORIC DEFICIT . that is your friend and let me tell you why ladies and gentleman.
#caloric deficit is when you are burning off more calories than you are consuming . this is a good thing because that is what is needed to tap into those fat sources. when your body has no more energy to burn it will find it in the body. this is where it starts burning the fat from your body. So try and do that.

Here are some ways you cqan get rid of that fat youve put up with for too long.

The 3-step plan outlined here will:

• Kill your appetite.
• Make you lose weight fast, without being hungry.
• Improve your health at the same time.

Step 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight 

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger 

Put simply, lowering your insulin puts fat loss on “autopilot"

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism .

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Full list

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Coconut Oil
• Butter
• Olive Oil
• Lard
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is Coconut oil It is rich in fats called Medium Chain Triglycerides These fats are more fulfilling than others and can boost metabolism slightly 

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 (Optional) – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat 

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

 i would recommend checking out some of the other posts for this tip because there is plenty of things to help you out 

you can pick up cheap weights from anywhere. check some out HERE

now that i have shared with you these tips i hope that you can see these and hopefully apply them to your workouts. i advise you check out other parts of the blog for more info 

Als please check out this product which i have tried and tested myself and it works. if it doesnt work for you a refund is given . so check out this 3 week diet

you get so many benefits from this product with guides for eating exercises etc. check it out 

as always thanks for reading 

how to burn belly fat

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define Define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible. you could be seeing less bely fat in just a few weeks

Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.

Read labels.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.

Get off your ass.
Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.

Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower body exercises  and upper body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.

Exercise blind.
When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Embrace yardwork.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

Snack on dill pickles.
They have one calorie per slice.

Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.

Rent motivation.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

Break a record.
Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

- See more at: http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gut#sthash.x9h8Eesc.dpuf

p.s i thought this was a great read and some good tips. id suggest checking them out and let me know what you think .

How to train calves

It's no secret that building amazing calves is one of the hardest training feats imaginable. Most people just accept their genetics and surrender to the idea that they'll never have great calves. You know the people I'm talking about: you see them with huge upper bodies and skinny "bird" legs. Or they have "cankles" where the calf runs down into the ankle with zero shape or definition.

If you've ever heard, "Are those your legs, or are you just riding a chicken,"' then I'm talking about you!

All too often, I see people treating their calves like their abs... They either train them almost every day after they're done training more "important" body parts, or they ignore which muscle group in the calf they're actually training.

Regardless of how developed or underdeveloped our calves are, we can learn how to speed the muscle growth and improve overall performance. The following is an in-depth review of the anatomy of the lower leg and proper tips for optimizing your calf workouts.

To get a visual, follow this link to a calf anatomy chart:
Calf Anatomy Chart

• The gastrocnemius is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles tendon and originates behind the knee on the femur, crossing two joints. The function of the gastrocnemius is to elevate the heel (known as plantar flexion). This muscle is primarily a type II fiber (fast twitch).
  
• The soleus is not visible when looking at the body from the outside as it lies underneath the gastrocnemius on the rear of the lower leg. The function of the soleus is exactly the same as the gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knees bent. This muscle is primarily a type I fiber (slow twitch), and it makes up roughly 60% of the calf.

• Improper Training Techniques : do you understand which exercises are stimulating the correct fibers? If your calves aren't growing, chances are you're unaware of how to train slow- and fast-twitch muscle groups or you don't know which exercises isolate the soleus vs. the gastrocnemius.
  
• Not Moving Through the Full Range of Motion (ROM) : bouncing up and down while holding at the top won't work in most cases. Allowing the maximum ROM is crucial for full fiber stimulation and breaking the calf plateau.
  
• Inflexibility! People with "cankles" suffer from poor flexibility in the ankle joints. The calf cannot grow unless it's exposed to different terrain variables during walking, running, and training. Flexible ankle joints will force the calves to respond, which will result in greater definition and less chances for injury. Notice how hikers have great leg development? They expose their lower bodies to different terrain like rocks and uneven surfaces forcing the ankles to move more, which in turn stimulates the calves.
  
• Not Enough Variation : most calf training on machines involves the simple motion of moving up and down with weight directly above the legs or under the feet. Adjusting the variables by moving the location of the weight placement will stimulate different parts of the calf. Wait... Before you adjust your feet like everyone else does, make sure you first try to adjust the angles of motion. (I'll explain how in a minute.)
  
  Here's an interesting fact to support this theory: magnetic resonance imaging (MRI) indicates that foot position doesn't change muscle action in the seated calf raise (Tesch, 1999). In other words, moving your feet around (pointed inward, pointed out) doesn't make much difference to stimulate growth.
  
• Training Calves on Upper Body Training Days : research indicates that high-intensity elbow flexion decreases blood flow to the calves and may hamper performance (Kagaya, et al., 1996). Training calves and the upper body limits blood circulation—the less blood circulation to the calves, the slower the muscle growth.
  
• Performing Cardio on Calf Training Days : this is a big mistake if you're looking to grow your calves! If you do cardio the same day you train calves, the slow twitch fibers in your calves might like it, but you can bet your fast-twitch fibers are depleting, and the cardio will greatly hinder recovery.

As revealed above, the soleus makes up 60% of the calf... so it's obvious that training the soleus properly would lead to the best gains in calf size and strength. Also explained earlier, it's a slow-twitch muscle, which means it responds best to slow contractions and high reps. Based on that, calf exercises working the soleus should be done relatively slowly (for at least 30 seconds) with a full ROM until complete fatigue is achieved (then repeat). I highly recommend the seated calf raise as one of the best exercises to work the soleus.

The gastroc is a type II muscle, meaning it responds well to explosive contractions with low-rep and heavy weight protocol. Still obeying the full ROM rule, use a heavy weight for less than 30-second sets. Ideal gastroc exercises are standing calf raises and donkey calf raises.

The mother of all calf exercises that yields the greatest growth, uses ROM, and introduces multiple variables for proper Type I & II stimulation is the standing one-leg calf raise. But there is a twist I want to recommend to really optimize muscle fiber stimulation and growth. Find a ledge that allows you to lower your heel as far as it'll stretch while holding a dumbbell on the same side as the working leg (use the other hand for support). With a straight posture, slightly bend your knee 20 degrees and hold at that angle. Hold the weight in front of you for 7 reps (no rest) and then hold the weight to your side for 7 reps (no rest) and then hold the weight directly behind you for a set of 7 reps. Rotating the weight around from the front to the back exposes the lower leg to different variables integral for growth-stimulating development.

Another positive calf stimulating regiment is plyometrics. A series of athletic drills (bounding, jumping, mechanics, etc.) can really force serious recruitment of those fast-twitch fibers of the lower leg. An awesome example of a type II fiber stimulating exercise is HIIT (high-intensity interval training). Short sprints and bursts of speed are great for building the lower legs as well as for burning fat.

 found this program really helpful so check it iut here. 

Remember the following points...

• Identify what exercises are working either the gastroc or the soleus. Train the soleus slowly with high reps. Train the gastroc with an explosive tempo using heavy weights for low repetitions.
  
• Practice variations! Incorporate one-legged standing calf raises using multiple locations of weight placement.
  
• Keep those ankles flexible. Always use maximal ROM!
  
• Avoid training upper body and cardio on calf training days.

take all this into account and youll have massive calves in no time