Rep Range For Calf Exercises

The calf muscles are considered a difficult area to train because the two main muscles making up the calves --- the soleus and the gastrocnemius --- respond to different stimulus and repetition ranges. Even the most underdeveloped calves respond to a consistent training program that uses the appropriate amount of weight and repetitions for each muscle.

Calf Muscles

The soleus is the flatter and deeper of the two muscles and is stimulated when the knee is bent. The soleus muscle consists of mostly slow-twitch muscle fibers, which respond better to lighter weight and higher repetitions. The gastrocnemius is the diamond-shaped muscle on the back of the lower leg and consists of two heads: lateral and medial. The gastrocnemius muscle becomes active when your leg is straight, and primarily consists of fast-twitch muscle fibers, which respond best to heavy weight and lower repetitions.

Calf Training

Train the calf muscles using a 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 allow for a complete stretch and contraction throughout the muscle. Avoid bouncing and performing quick repetitions. Train your calves at least two days a week on nonconsecutive days. Include both high- and low-repetition exercises in both of your training days to stimulate both muscles.

Gastrocnemius

Train your gastrocnemius with standing calf raises by holding dumbbells at your sides or on a standing calf raise machine. Position the balls of your feet on the edge of a step or block with your heels hanging off the edge. Lift your heels as high as possible, then lower down until feel a stretch in your calves. Repeat for six to 10 repetitions for three sets. The gastrocnemius can also be trained on a leg-press machine by positioning your toes on the edge of the platform with your heels hanging off. Keep your toes pointed forward during standing calf raises to target both the heads of the gastrocnemius equally. Isolate the lateral head by pointing your toes inward and the medial head by pointing your toes outward during your sets.

Soleus

Perform the seated calf raise to strengthen your soleus muscle. Sitting at the seated calf raise machine, place the balls of your feet on the platform with heels hanging off the edge. Place lower thighs under the lever pads. Lift your heels up to elevate the lever slightly and release the support lever. Lower your heels down until your calves are fully stretched, and then raise your heels up as high as possible. Pause at the top of the movement, before lowering and repeating for five sets of 20 to 25 repetitions. An alternative to this exercise would be placing a barbell across your lap instead of using the machine.