The calf muscles generate power every time you take a step or jump. Your calves — critical for burst speed or sprinting — also help stabilize your knee and ankle joints. You calf consists of two muscles, the soleus and the gastrocnemius. The soleus is most active when your knee is bent and responds better to high-repetition training. Your gastrocnemius — the muscle of your calf that you can actually see — is most active when your knee is straight and responds better to lower repetitions than your soleus. By training your calves twice a week using different exercises and a variety of repetition ranges, you can build larger, stronger calves regardless of your gender.
Step 1
Perform a standing calf raise by putting your shoulders under the pads of the machine and the balls of your feet on the toe plate. Straighten your knees to raise the carriage, then bend your ankles as much as you can. Straighten your ankles until you are nearly standing on your toes. Repeat this process for three to four sets of eight to 12 repetitions.
Step 2
Perform the seated calf raise by wedging your knees under the pad of the seated calf machine and placing the balls of your feet on the toe plate. Raise the weight by attempting to stand on your toes, then lower the weight by bending your ankles as much as you can. Repeat this for three to four sets of 15 to 20 repetitions.
Step 3
Perform the donkey calf raise by securing a dip belt around your waist. Use the chain that descends from the heavy leather belt to hold a weight. Stand on a platform or block of wood at least 3 inches high. Lean forward and brace your upper body against a firm support. Shift your body up and down using the muscles of your calves by bending at the ankle and keep your knees straight. Perform three to four sets of 10 to 15 repetitions.
Step 4
Train your calves twice a week. Rest at least three days between training sessions. On three off days of your choosing, jump rope. Not only does jumping rope build your calves, it burns fat and improves your cardiovascular health. Jump rope for as long as you can each day, but do not try to set any records.
Tips and Warnings
- Use a controlled movement to thoroughly work the muscle on all calf exercises with the exception of jumping rope. When you jump rope, if you are unskilled, just clear the rope however you can. You will eventually develop your own individual rhythm.
- Never bounce out of the bottom of a calf exercise. This puts a great deal of strain on your Achilles tendon.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Physical Rehabilitation"; Susan B. O'Sullivan, et al.; 2006
Member Comments