Strong, shapely calves are a positive attribute for both men and women. If you are on a quest for larger calves, perform calf exercises with heavy resistance. According to the American College of Sports Medicine, in order for a muscle to increase in size, known as hypertrophy, you must work the muscle using a resistance of 70 to 85 percent of your one-rep max for eight to 12 repetitions.
Dumbbell Calf Raise
The dumbbell calf raise works both the gastrocnemius and soleus muscles that make up the calf. Stand with your feet slightly apart and hold a dumbbell in each hand with your palms facing in. Ensure that your torso is erect and your abdominal muscles are contracted. Slowly lift your heels up as high as you can. Pause and then, with control, lower back to the floor. The slower you are able to perform this exercise, the better you will stress your muscles.
Dumbbell Single-Leg Calf Raise
The single-leg calf raise is a challenging exercise due to the fact that you only use one leg at a time to lift your body weight and the weight of the dumbbell. Stand with the toes of your right foot on the edge of an object that is high enough to allow you to completely flex your foot and stretch your calf muscles. Hold a dumbbell in your right hand with your palm facing in. Grasp a sturdy object with your left hand to provide stability. Straighten your back, contract your abdominal muscles and then lift your left foot off the floor. Begin with your right calf fully stretched and then slowly rise up onto your toes, keeping your knee straight. With control, lower back down to the starting position. Complete the desired number of repetitions and then switch legs.
Seated Calf Raise
The seated calf raise isolates the soleus muscle of the calf. When you bend your knee, the gastrocnemius muscle relaxes, thereby rendering it ineffective at raising the heel. Sit at a calf raise machine with your knees positioned under the pads and your toes on the foot bar. Contract your calves to draw your heels upward. At the top of the movement, squeeze your calves and then, with control, return to the initial position. The upward movement should be quick and explosive.
Leg Press Machine Calf Raise
The leg press machine calf raise uses both calf muscles to execute the movement. Position yourself in a leg press machine with your back flat against the backrest. Place your feet toward the bottom of the foot plate. Pull your belly button into your spine and contract core. Press the plate by extending your legs. Once your legs are fully extended, continue to push the plate with your toes until your calves are fully contracted. Maintaining leg extension, relax your calves and then repeat the heel raise. To prevent injury to the calf muscles or tendons, refrain form jerky movements during this exercise.
References
- "ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription, Fifth Edition"; Leonard A. Kaminsky, Ph.d., FACSM, et al.; 2006
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- Shape Fit: Leg Press Machine Calf Press
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