🏋️ the best calf exercises to grow that stubborn muscle

Unlike a certain NFL quarterback from Wisconsin, the BarBend Newsletter never leaves our loyal fans waiting in suspense. So here we are, right on time, with the best exercise tips and strength sports news.

Before we start, today's newsletter is presented by Good Chop. Click here to get their high-quality, all-natural meat and seafood delivered right to your door.

Protein is the building block for any athlete's diet. And if you want more of this powerhouse nutrient without adding too many calories to your day, we’ve got the foods for you.

The dust has finally settled on the 2023 CrossFit Open, and you can check out the official leaderboard as we head into the Quarterfinals later this week.  

Every gym-goer will tell you that the calves are one of the hardest spots to grow muscle. Well, it becomes a whole lot easier with these exercises in your back pocket. 

Nutrition 

All Bulk, No Guilt 

Whether you’re a professional strength athlete who’s training for a once-in-a-lifetime competition or a budding lifter in need of some bulk, you’ll need protein and plenty of it. A high-protein diet fuels muscle repair and growth, keeps you feeling fuller for longer, and helps muscle preservation as you age. 

But eating all that food also increases the calories you take in during the day. Right? Well, not necessarily. If you’re looking to get your protein while keeping your calorie count low, look no further than the 20 food options we've rounded up below. From the best cuts of meat to plant-based alternatives, we’ve covered all your bases. 

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CrossFit

Recapping the 2023 CrossFit Open

The 2023 CrossFit Open results are official. Jeffrey Adler of Canada is the worldwide winner for the Rx’d men, scoring 108 points across the four tests spread over Workouts 23.1, 23.2, and 23.3. He tallied 112 points fewer than the worldwide runner-up, Tola Morakinyo. (Remember, the Open workouts are scored like golf, so the lower an athlete's point total, the higher their overall ranking is.)

On the Rx’d women’s side, the 2022 CrossFit Games runner-up, Mallory O’Brien, won the worldwide Open for the second straight year. She scored 115 points across the four tests, 21 fewer than the next closest competitor, Paige Powers.

The Quarterfinals are up next. Here's the schedule for those workouts:

• Individuals: March 16-19

• Teams: March 29-31

• Age-Group Athletes: March 31-April 2

Exercise Tips

Build Your Calves

Having a set of big, strong calves is about more than just looking good in your freshest pair of jorts. These muscles balance out large quads and can help you jump higher, run faster, and provide much-needed ankle support for all your athletic endeavors. 

But there’s a two-pronged issue when it comes to training calves: The muscles are hard to grow and kind of boring to train. That said, we’ve sourced eight functional, unique, and fun moves that will whip your calves into shape. We also dive into the benefits of training the calves and how the muscles function, so you'll be a borderline expert by the time you're done reading.

Everything Else 

Press Your Way to Progress

• The overhead press is a foundational lift for any shoulder routine. Here’s how to do it the right way. 

• Just weeks out from WrestleMania, WWE Superstars Sheamus and Finn Bálor teamed up for an unorthodox offset training session. You can follow along here.

• Find out how Women's Physique Olympia champion Dana Linn Bailey uses a 1500-calorie-per-day diet to maintain her aesthetic physique.