When the climate or occasion calls for shorts, there’s no hiding small, skinny calves. The calf muscle is composed of the diamond shaped gastrocnemius, which gives the calf muscle its distinct form, and the soleus, a wide mass of muscle that lies under the gastrocnemius, making your lower legs look fuller and stronger.
Step 1
Train your gastrocs with the standing calf raise machine. Place the balls of your feet on the calf raise platform so that you can hang your heels off. Bend your knees and place your shoulders under the shoulder pads. Place the weight of the pads on your shoulders by straightening your legs. From this start position, keep your legs straight and lower the weight with your ankles. When you feel a stretch in your calves, lift the weight by rising up as high as you can on the balls of your feet. Repeat for four sets of 10.
Step 2
Build your soleus with the seated calf raise machine. Sit on the seated calf machine with the balls of your feet on the platform and the pads across your thighs. Lift the weight into the start position by pressing down with the balls of your feet, which will push the pads up. Remove the safety catch. Lower the pad with your ankles until you feel a stretch in your calves. Lift the pads as high as you can by pressing down with the balls of your feet. Repeat for four sets of 10.
Step 3
Keep even development with one legged calf raises. Place a step near a balance bar or rack to hold for balance. Place the ball of one foot on the step and hold a dumbbell at your side in the same side hand. Place your other foot behind the working leg to prevent it from dangling. Using only your ankle, lower yourself until you feel your calf stretch and lift yourself back up. Repeat for four sets of 10 with each leg.
Tips and Warnings
- You may need to experiment to find appropriate weights. Start with weights you know will be light and find a weight that you can perform at least 10 repetitions with. If you do not get the full three reps with this weight, that’s OK. Stick with the weight until you can.
- Consult your doctor before you begin a weightlifting program.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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