The upper and bigger portion of your calf is called the gastrocnemius, while the smaller, lower of your calf muscles is called the soleus. Both muscles attach to the heel bone via the Achilles' tendon. Big calf muscles are notoriously difficult to develop, noted Arnold Schwarzenegger in "Arnold: The Education of a Bodybuilder." Still, you can perform to develop your calf muscles. Perform two to four sets of eight to 12 repetitions of each exercise twice a week.
Standing Calf Raises
Standing calf raises can be performed using a calf raise machine or by holding a barbell across your shoulders. Place the balls of your feet on a sturdy platform and straighten your knees. Keeping your legs straight throughout, flex your ankles and lower your heels towards the floor as far as your ankle mobility allows. From this stretched position, push down through your toes and rise up Keep your abs tight to support your spine during this exercise.
Seated Calf Raises
This exercise is best performed using a seated calf-raise machine. Position yourself on the calf-raise machine so that the leg restraints are resting across your lower thighs and the balls of your feet are on the platform. Release the weight so that it is supported by the strength of your calves. Lower your heels as far down as your flexibility allows and press back up onto your tiptoes. This exercise emphasizes your lower calf muscle. Rest for a moment and repeat for the desired number of sets.
Donkey Calf Raises
The donkey calf raise is a traditional exercise that predates calf exercise machines and requires the use of a training partner. Stand on a sturdy platform and position the balls of your feet on the edge. Bend your knees slightly and then lean forwards at your hips. Rest your hands on a knee-high exercise bench for support. Once you are in position, your training partner should sit astride your hips to provide extra resistance. Using only your ankles, rise up onto your tiptoes and then lower your heels towards the floor. The heavier your training partner, the more challenging this exercise will be, so exercise caution if you partner is much heavier than you are.
Goose Step
The goose step is another traditional calf exercise that, while being very effective, is not commonly performed. Hold a heavy dumbbell in each hand or place a barbell across your shoulders. Rise up on to your tiptoes. Without lowering your heels, walk as far as you can until you can no longer keep your heels off the floor. Rest for a moment and then repeat for the desired number of sets.
References
- "Arnold: The Education of a Bodybuilder"; Arnold Schwarzenegger; 1993
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
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