Simple exercises can train your calf muscles, but it can sometimes be a challenge to build them to the size and strength that you want. The calf is made up of two muscles: the gastrocnemius and the soleus. The gastrocnemius is visible from outside the body, and the soleus lies directly underneath it. The function of both of these muscles is to raise the heel and then control the lowering of the heel when it comes back down to the ground. When you lower back to the ground, you are using the eccentric muscles of the gastrocnemius and the soleus.
Step 1
Find a calf raise machine at your health club that allows you to place your shoulders underneath two pads and the balls of your feet on a platform. Perform a repetition by pushing off the balls of your feet and lifting the weight by elevating your heels. Do this until you are standing on your toes and then return to the starting position.
Step 2
Increase the weight to a point where it is challenging for you to complete 10 reps, but you are still able to do it. Push the weight up by elevating your heels and then return slowly back to the starting position. Take 8 seconds to return to the starting point of the repetition in order to work the eccentric musculature of the calf. According to Muscle and Brawn, the eccentric phase of the rep is the lowering of the weight required to move it into position so you can perform another rep. By taking 8 seconds to lower the weight, you are placing more stress on the eccentric musculature, which will help it to gain more strength and power.
Step 3
Perform three sets of the calf raises, doing eight to 10 repetitions in each set. Rest 50 seconds in between each set. Workout your calves once a week in order to give them enough to time to rest and become stronger.
Tips and Warnings
- Wear good, comfortable gym shoes in order to provide enough support to the foot when doing these exercises.
- Do not lift more weight than your body can handle. Lifting too much weight can lead to muscle strain or muscle tears that will cause a major setback in your workout progression and can also lead to muscle injuries in the future.
Things You'll Need
- Calf-raise machine
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