Develop muscular tone in your calves with weight training workouts that specifically target your calf muscles. A program that causes muscular tone is one that features a relatively high number of sets and repetitions. Calf toning programs follow the same training principles as muscle building programs, but you "tone down" the overall workout volume to prevent putting on excess mass. Calf exercises that can be done while using free weights or machines, so whether you're working out at the gym or at home, you can complete a comprehensive calf weight training workout.
Calf Muscles
According to ExRx.net, you have two calf muscles in each leg, including the gastrocnemius and soleus. Both muscles perform plantar flexion, or pointing of your toes, but the gastrocnemius is mostly recruited when you're standing or your knee joint is extended and your soleus is recruited when you're seated or your knees are bent. To perform a comprehensive calf workout, you should incorporate both plantar flexion exercises done while seated and standing.
Free Weight Exercises
Standing calf raises can be done by using a plyobox or a step. Place a barbell on the back of your shoulders or hold a pair of dumbbells in your hands. Position your feet so that your heels are hanging off the edge of the box or step. Allow your heels to drop down below the top level of the edge and then plantar flex, or push up onto the balls of your feet to bring your heels up as high as possible. Seated calf raises require a chair and a small block that is about 4 to 6 inches in height. Sit in the chair and place a barbell or a weighted plate onto the top of your thighs. Position your feet so that your heels are hanging off the edge of the box. Drop your heels down below the edge of the box and then rise up onto the balls of you feet. Both standing calf raises and seated calf raises can be done with either both legs together or one leg at a time.
Machine Exercises
You can also complete calf raise exercises while using exercise machines or equipment. Straight leg calf raise can be done with the assistance of a sled. Sit in the seat and position your feet on the edge of the platform and keep your knees straight as you complete the exercise. To complete a bent knee, seated calf raise with gym equipment, use a seated calf raise machine, which most fitness gyms offer. The unit requires you to sit and place your knees underneath level pads with your feet positioned on the edge of a platform.
Toning
In order to comprehensively tone your calf muscles, complete one to two straight knee calf exercises and bent knee calf exercises. According to the National Strength and Conditioning Association's Dr. Lee E. Brown, perform each exercise at a volume of three sets of eight to 20 repetitions each. Those looking to put on significant calf muscle can complete five sets of each exercise. Schedule your workouts at a frequency of two to three times per week, on nonconsecutive days.
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