The calf, or gastrocnemius, serves as the main muscle for flexing and lifting the heel of your foot. The muscle runs from behind your knee down to the Achilles tendon, which connects directly to your heel. Unlike the larger upper-leg muscles, your calf muscles frequently are exposed in public. In terms of muscle growth, calf muscles are quite stubborn. You must dedicate yourself to intense workouts if you want to build stronger calves.
Exercises
Step 1
Perform seated calf raises. Sit in the seated calf raise machine and rack a medium amount of weight on top. Rest the pads on top of your knees and place the balls of your feet on the platform. Un-mount the weight so the full weight rests on your knees. Push up off the balls of your feet as high as you can until both feet are fully extended. Perform four to five sets of 20 to 30 repetitions.
Step 2
Perform bent donkey calf raises. During this exercise, you'll bend forward at the waist to form a 90-degree angle; this position puts more emphasis on your calves. Adjust the stack of weights to a medium amount and place the balls of your feet on the platform. Rest the pads just above your glutes. Push up off the balls of your feet until your feet are fully extended. Keep your legs vertical, but don't lock your knees. Perform four to five sets of 15 to 20 reps.
Step 3
Perform incline calf extensions. Rack a medium to heavy amount of weight on the incline machine. Sit down and place the balls of your feet on the bottom of the platform, leaving your heels free. Release the weight, letting it come down on your feet. Push off with the balls of your feet. Use a spotter for this exercise. Perform three to four sets of 12 to 15 reps.
Step 4
Perform standing calf raises. Rest the ball of your left foot on the edge of any ledge that has at least a 6-inch drop. Raise your right foot off the ground and hold on to something nearby for support. Let your left heel drop as far down as possible before pushing up off the ball of your foot as high and hard as you can. Alternate your feet after each set, and complete four to six sets of 15 to 20 reps.
Step 5
Jump rope. Make sure the rope is long enough that it doesn't require you to bend your knees during each "under foot" pass. Focus on using only your calves to gain air time. After you become comfortable using both feet, lift one foot off the ground and perform a one-legged jump rope, again using only your calves to gain air time. Perform three to five sets, jumping rope as long as you can without making a mistake.
Variables
Step 1
Mix up your workouts. Adjust your workout every week just slightly so your calf muscles don't get used to the same routine. This will help prevent muscle gain plateaus and promote maximum growth.
Step 2
Eat plenty of protein every day. The amount of protein required for active individuals who wish to attain maximum muscle growth can be as high as 1.6 to 1.8 grams daily for every kilogram of body weight, according to a 2000 study conducted by Dr. Peter W.R. Lemon. Drink whey protein shakes in the morning if you don't want to load up on egg whites or chicken. Take slow-digesting proteins, such as casein, just before bed.
Step 3
Maintain a strict workout regimen. Working your calves sporadically will yield little to no strength gains. Muscles require intense contraction on a regular basis to grow in size. Space out your calf workouts to give your muscles time to recover and rebuild. The amount of time it takes people to recover varies, so it may take you a couple of weeks to figure out your recovery time.
Tips and Warnings
- Keep your calves flexible. Stretch your calf muscles for five to 10 minutes before every workout. Flexibility reduces your risk of injury. Get as much sleep as possible. Aim for eight to 10 hours every night. Your body rebuilds muscle at its most efficient rate when you're in your deepest sleep.
- Never start with too much weight to avoid straining or tearing your muscles.
Things You'll Need
- Seated calf raise machine
- Donkey calf raise machine
- Incline leg press machine
- Jump rope
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