The calves are made up of three muscles: the gastrocnemius, soleus and tibialis anterior. The gastrocnemius is the large muscle, extending from your ankle to your knee. The soleus muscle lies underneath the gastrocnemius. According to Bodybuilding.com, if you want to build larger calves, you must put effort and focus into training the soleus as well. The tibialis anterior is located on the front part of the lower leg. When developed, it can make the calves look larger. Strengthen all three calf muscles three times a week, allowing one day of rest in between each workout to develop larger calves.
Step 1
Build your gastrocnemius muscle. Stand with your feet shoulder-width apart, and let your arms extend down at your sides, holding a dumbbell in each hand to prepare for the standing calf raise. Retract your shoulders back. Make sure your feet are pointing straight ahead, and press up onto your toes, keeping your knees locked. Hold this position for one to two seconds, then slowly lower back down onto your heels. Do three sets of eight to 10 repetitions.
Step 2
Perform the seated calf raise to target the soleus muscle. Sit down on a seated calf raise machine. Place the balls of your feet on the step, with your toes pointed straight ahead. Position your thighs underneath the pads. Drop your heels down off of the step, then push up on your toes. Slowly lower back down. Do two sets of 20 repetitions.
Step 3
Perform toe raises to target the tibialis anterior. Place a weight plate on the floor. Step onto the plate, positioning your heels on it with your toes hanging off the edge. Slowly lift your toes up as high as you can. Repeat on the opposite foot. For more of a challenge, place a dumbbell over your toes. Perform this exercise 30 times on each foot.
Step 4
Add protein to your diet to build and repair your muscles. Consume 1.5 to 2 g per pound of body weight per day.
Things You'll Need
- 2 dumbbells
- Seated calf raise machine
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- Bodybuilding.com: Ultimate Calf Training
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