The calf muscle, or gastrocnemius, consists of the large muscles running from the Achilles tendon to the femur. The calves are responsible for plantar flexion of the ankle and flexion of the knee. Strong calves help you run faster, jump higher and generally perform better. You can increase the size of your calf muscles through several resistance training exercises.
Hypertrophy
While you can perform a number of different repetition-set schemes when lifting weights, the goal of increasing muscle size is referred to as hypertrophy. According to the National Strength and Conditioning Association, hypertrophy is best achieved through performing six to 12 repetitions of each exercise using just moderate weight, or about 70 percent of the maximum amount you can lift. This pattern results in an increase in number and size of muscle fibers in the calves and causes the "bulked" appearance of bodybuilders.
Exercises
All resistance training exercises that use the calf muscles result in some positive adaptations. Literally hundreds of exercises exist that provide bigger and fuller calves. Calf raises are perhaps the most common and easiest to perform. Perform the standing calf raise holding a barbell or dumbbell of moderate weight. Stand on a step or bench, with the balls of your feet resting on the edge and your heels hanging off. Flex your calf muscles until your ankles are fully extended and return to the starting position. Variations of the calf raise include the seated calf raise, single leg calf raise and donkey calf raise.
Progression and Overload
To continue to see gains in muscle size, you need to progressively increase the weight you use over time. A common method for increasing weight is known as the two-for-two rule. Once you can perform two repetitions beyond your goal for two consecutive sets, it's time to increase the weight for that exercise by about 10 lb.
Variety and Rest
For the best adaptations, vary your lifting program. Your muscles need to be continually "shocked" so that they learn to adapt to new and more difficult exercise stimuli. Make sure to vary the types of lifts you perform from workout to workout.
Your muscles also need rest between workouts. Constant overload is actually detrimental to muscle gains. A beginning hypertrophy program includes two lifting sessions per week, while an advanced one includes three or four. Give your calf muscles at least one full day of rest between workout sessions.
References
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle (editors); 2008
- ExRx.net: Gastrocnemius
- Sports Fitness Advisor: Hypertrophy in Human Muscle
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