Though genetically blessed monster calves might give an opponent a slight advantage as a bodybuilder, you can still build big calves with a properly designed calf workout. The major calf muscles are the gastrocnemius and the soleus muscles. However, incorporating a heavy calf workout as a major component of your weekly training program, such as working calves and abs in one training session, will generate huge muscle gains.
Function
The rounded or horse-shoe-shaped gastrocnemius crosses your knee and ankle joints. The primary function of your gastrocnemius is to plantar flex your ankle so you can point your toes or stand on your tip toes; the muscle is slightly engaged when you perform a leg curls, bending your knee. The soleus only crosses your ankle joint, plantar flexing your ankle so you can stand on your toes. The perineal muscles lie on the outer border of your calves, plantar flexing your ankle and turning your foot outward.
Weights, Sets and Repetitions
Because your calf muscles are engaged every day while you walk or run, you must use significantly heavy weights to stimulate muscle growth. The weight you lift must be heavy enough that you can only complete six to 12 repetitions per set for most set of every calf exercise; including a few sets of one to five reps will expedite muscle development. You should do three to four calf exercises of six sets per exercise for optimal muscle growth.
Standing Calf Raises
Standing calf raises may be done with a barbell or a dumbbell. Barbell calf raises should be your first and primary calf exercise, but include dumbbell calf raises so you can focus on one calf at a time. Use a squat rack to perform barbell raises by placing the barbell at a level just above your knees. Place two 25-lb. weight plates close together under the center of the barbell so you can tiptoe on the plates for calf raises. Once you lift the barbell, lean your body and the bar into the posts of the squat rack so you can focus on calf raises instead of on trying to keep your balance. Perform the exercise by contracting your calf muscles to stand on the tips of your toes and hold the contraction for 3 seconds. Lower your heels past the top of the weight plates and repeat. Do an abdominal exercise like weighted hanging knee raises for 1 minute while you rest your calves between sets.
Seated Calf Raises
A seated calf raise machine is available in the most local gyms. The weight plates are first loaded onto the bar of the machine before you sit on the chair and position your thighs underneath the knee pads. This machine enables you to build your calf muscles without holding heavy weights in your hands. Do this exercise especially if you have upper body injuries, which may be exacerbated with heavy lifting. Seated calf raises are performed by placing the ball of your feet on the calf platform then contracting your calf muscles to plantar flex your ankles, moving the knee pads upward. Lower your heels past the calf platform and repeat. Perform weighted sit-ups for 1 minute between sets of seated calf raises.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Progression Models in Resistance Training for Adults; Joseph Donnelly; 2009
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