Barbell standing calf raises are an effective exercise to pack muscle mass onto your calves. Training with a barbell helps you use a maximum amount of weight safely, creating greater mass gains in the lower legs. The movement also effectively targets each head of the calf muscles. Barbell calf raises do not require the presence of a spotter, making the exercise an easy and convenient way to develop thick, muscular calves.
Anatomy
The calves consist of two muscles groups, the gastrocnemius and soleus. The gastrocnemius is a large, tear-shaped muscle spanning the inner portion of your calves, and the soleus is a thinner muscle running along the outside of your calves. The barbell standing calf raise recruits both muscle groups.
Free Weights
Using free weights forces your muscles to stabilize the weights throughout the full range of motion. Placing stress on your calves throughout the full range of exercise motion promotes hypertrophy, or muscle growth. Machine exercises like seated calf raises move your muscles through a predetermined range, limiting the amount of stress placed on your calves, which limits the size gains.
Exercise Form
Step onto a calf block positioned under a barbell. Position your feet so your heels extend off the block. Place the barbell along the back of your shoulders and dismount the bar. Extend your ankles as high as possible, feeling the stretch in your calf muscles. Bend your ankles until your calves are fully stretched. Do three sets of eight repetitions, adding 10 pounds after each set to increase muscle mass in your calves.
Tips
Avoid bending your knees during the exercise to keep the emphasis on your calf muscles. ExRx says to position the rack just below the lowest exercise range of motion. This lessens the distance between the bar and the rack if you need to release the weight immediately. Warm up with five minutes of light jogging to bring blood into the calf muscles, optimizing your workouts. Stretch for five minutes before and after your workout to increase flexibility and reduce the risk of injury. Consult your doctor before starting a resistance-training program.
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