Bodybuilding And Your Calves

Calves are often the most difficult muscle group for a bodybuilder to develop, but their development is essential in creating an ideal physique. Although challenging, your calves will respond to training and grow just like any other muscle. However, throwing in a couple sets of calf raises at the end of your leg workouts may not be enough to stimulate muscle growth.

The Calves

The calves are made up of three muscles that work to flex the foot: the soleus, tibialis anterior and gastrocnemius. The soleus is the larger and deepest of the calf muscles and attaches to the fibula and tibia. The tibialis anterior runs along the front of the lower leg next to the shinbone. The gastrocnemius consists of two heads -- the lateral and medial head, which both attach to the femur. Both heads of the gastrocnemius lay over the soleus and insert into the Achilles tendon.

Bodybuilding and Calves

In bodybuilding, calf development should be about equal to the development of your biceps, notes Arnold Schwarzenegger, author of "Encyclopedia of Modern Bodybuilding." As with any muscle, genetics play a large role in the development of your calves. However, no matter what your genetics are, your calves can still be brought up with a little extra attention.

Training Your Calves

Lack of range of motion in the repetitions and not using enough resistance to stimulate muscle growth are the main reasons bodybuilders struggle with calf development. Select a weight that allows you focus on the full stretch and contraction of every repetition. Use a combination of low and high repetition ranges to stimulate the different muscles. The gastrocnemius consists of mostly fast-twitch muscle fibers, and the soleus consists primarily of slow-twitch muscle fibers, notes Derek Charlebois, CPT. Fast-twitch muscle fibers respond to heavy weight and low repetitions, and slow-twitch fibers respond to high reps and low weight.

Calf Workout

Train calves at least once a week, train twice weekly if your calves are lagging behind. Begin your workout with three to five sets or four to 10 repetitions of standing calf raises or donkey calf raises to target the gastrocnemius. Perform three sets of 20 to 30 repetitions of seated calf raises to target the soleus. Finish by alternating between three sets of body weight toe raises for 20 reps and reverse calf raises for 10 reps. Perform reverse calf raises standing with your heels on a bench and toes pointed downward. Flex your forefoot toward the body as far as possible and repeat. Reverse calf raises target the tibialis anterior.

Tips

Train your calves like any other muscle group, but make sure you select a weight that will stimulate them to grow. Your calves are used to supporting your body weight, using a weight that is equal or less than your body weight may not be effective at making them grow, notes Schwarzenegger. This is especially important when training the gastrocnemius for exercises such as standing calf raises or donkey calf raises.