To effectively build up your calves, you first need to understand that there are actually several muscles that must be targeted. The three primary muscles of the calves are the tibialis anterior, gastrocnemius and soleus. Each of these muscles must be isolated to maximize development. It is also important to note that growth will only occur when enough resistance is present. Combine adequate resistance and effective exercises targeting each muscle of the calves to ensure growth.
Step 1
Target the tibialis anterior, commonly known as the shin. Use reverse calf raises to spark growth in this muscle. To perform a dumbbell reverse calf raise, grab two evenly weighted dumbbells. Find an isolated corner of the gym and set up a low box. Pick up the dumbbells, holding one in each hand, and step onto the box. Position your heels on the front edge of the box; make sure you're balanced. Lift the toes up towards the body, hold for a second and return to the starting position.
Step 2
Target the gastrocnemius. This is the visible muscle of the calf. Standing calf raises can be used to build this muscle. You can use cables, a barbell or dumbbells to perform this exercise. To perform barbell standing calf raises, set a barbell at chest height in a power rack. Position a low box a few feet away from the barbell, also in the power rack. Unrack the barbell, allowing it to rest on your upper back. Step onto the box and position your toes on the back edge, allowing the heels to hang off. Flex your toes and raise your heels upwards, hold for a second and return to the starting position.
Step 3
Target the soleus. The seated calf raise, very similar to the standing calf raise, is your best bet. Set a bench in front of a very low box, only a few inches high. Load a barbell, sit back onto the bench and set the barbell on your thighs, close to your knees. To reduce pain on the thighs, wrap a towel around the bar to act as a cushion. Like the standing calf raise, position your toes on the back edge of the box. While keeping the barbell balanced, raise your heels into the air, hold for a second and return to the starting position.
Step 4
Increase the resistance on a regular basis. Your muscles won't keep growing unless you continue to overload them. If possible, add a small amount of weight each workout to ensure that your body is properly challenged.
Tips and Warnings
- Err on the side of caution when increasing resistance; make only small changes.
- As with the other muscles of the body, the calves can be overworked. Dedicate only one or two days per week to these exercises.
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