The calves are an area on the body that bodybuilders often struggle to shape. Although, genetics does play a role in the shape and development of your lower leg, proper training and adequate amounts of stimulus can help improve the size and shape of your calves.
Calf Muscles
The calf muscles primarily consist of two muscles located on the back of the lower leg --- the soleus and the gastrocnemius. The soleus is the flatter and deeper of the two muscles and is stimulated when the knee is bent such as in seated calf raises. Furthermore, the soleus consists of more slow-twitch muscle fibers, which respond best to lighter weight, high-repetition training. The gastrocnemius is the diamond shaped muscle on the back of the lower leg that is made up of two heads: the lateral and medial heads. It is best stimulated when your legs are straight such as in a standing calf raise or donkey calf raise. Because it consists of mostly fast-twitch muscle fibers, the gastrocnemius should be trained with heavy weight and low repetitions.
Calf Training
Well-shaped and proportional calves are essential in creating a symmetrical physique. In fact, your calves should be about equal to the size of your biceps in bodybuilding, notes Arnold Schwarzenegger, author of "The Encyclopedia of Modern Bodybuilding." The calf muscles must be trained properly using an appropriate load that allows the muscle to fatigue during the appropriate repetition range for the muscle to respond. Perform each repetition throughout its entire range of motion to achieve a complete stretch and contraction throughout the entire muscle. Never bounce or rush through the repetitions.
Calf Workout No. 1
Train your calves two or three times a week on nonconsecutive days using a variety of exercises to get your muscles to grow. Begin your workout with a thorough warmup such as brisk walking or jogging for at least five minutes. Perform three sets of standing calf raise on either a standing calf raise machine or a Smith machine. Select a weight in which muscle fatigue occurs between six and eight repetitions. Complete five sets of 15 to 20 repetitions of seated calf raise on a machine or with a barbell placed across your knees. Conclude with 100 repetitions of body weight toe raises in as few sets as possible.
Calf Workout No. 2
Following your warmup, complete five sets of 15 to 20 seated calf raises. Perform three or four sets of leg press calf raise by positioning the balls of your feet on the bottom of the footplate. Press the plate up and perform six to eight toe raises. Conclude your workout with three sets of 10 to 15 repetitions of an activity such as jump roping, box jumps or bounding in which you land on the balls of your feet to thoroughly fatigue the entire lower leg.
References
- Bodybuilding.com; Ultimate Calf Training for Maximum Results; Karen Sessions
- "Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1985
- "Strength Training Anatomy"; Frederic Delavier; 2001
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