The calf muscles can be one of the most stubborn muscle groups in terms of strength training and bodybuilding. This is because the calves are extremely dense muscles conditioned for constant weight-bearing work. To stimulate growth in the calves, one must train both the gastrocnemius -- which raises the heel when the leg is straight -- and the soleus -- which raises the heel when the knee is bent. The plantaris is a small muscle which also aids in plantar flexion but does not need to be isolated with specific exercises. Because the calves have such high endurance, successful training usually involves short periods of rest.
Standing Calf Raises
Because standing calf raises are performed while the legs are straight, they are the most effective isolation exercise for training the gastrocnemius. Once you've adjusted the resistance appropriately, step onto the platform of a standing calf raise machine, placing only the balls of your feet on the platform. Your feet should be hip-width apart. Adjust the shoulder pads so that your knees must be bent approximately 20 degrees for you to have both your shoulders under the pads and your feet on the platform. Straighten your legs, engaging your core and pushing the pads upward. Keeping your legs straight, thrust upward, pushing downward with the balls of your feet, and pause when your ankles are fully flexed. Slowly lower your heels until your heels are below the platform and you feel a deep stretch in your calves. Repeat for four sets of 10 to 20 repetitions.
Seated Calf Raises
Seated calf raised isolate the soleus, and are similar in movement to standing calf raises, except that you perform them while sitting down with your legs bent. After loading an appropriate amount of weight onto the machine, sit on the seat cushion and place the balls of your feet onto the foot platform. Adjust the thigh pad until your knees fit under it snugly when your heels are below the foot platform. Flex your ankles, pressing down with the balls of your feet and raising your knees upward. Then, release the safety lever. Lower your heels until they are below the platform and you feel a deep stretch in your calves. Thrust your knees upward until your ankles are fully flexed, and pause at the top of the lift. Slowly return to the starting position below the platform. Repeat for four sets of 10 to 20 repetitions.
Donkey Calf Raises
Donkey calf raises primarily train the gastrocnemius and are significant because the bent-hip position of this exercise pre-stretches the hamstrings, which forces a deeper contractions in the calf muscles. After setting an appropriate amount of resistance, position your lower back and hips under the padded lever of the donkey calf raise machine, grab the handles and place the balls of your feet on the foot platform. Engage your core and flex your ankles, raising your heels and hips until your ankles are fully flexed. Pause briefly at the top of the lift, and then lower your heels to the starting position. Repeat for four sets of 10 to 20 repetitions.
Barbell Squats
While squats are a compound movement and develop the muscle groups of the upper legs primarily, they are also the best overall mass-building exercise and put significant stress on the calf muscles. Set the bar at a height slightly below your shoulders, and load an appropriate amount of weight onto a barbell. Place your feet shoulder-width apart, directly below the bar. Position the base of your neck underneath the center of the bar, and grasp the bar with both hands. Extend your legs, standing up straight and raising the bar off of the supports. Take a step or two backward so that you don't hit the supports while squatting. Shift your weight onto your heels, engage your core and squat down until your hips are slightly lower than the tops of your knees. Keeping your back straight and your head facing forward, extend your legs, pressing down through your heels until your again standing upright. Repeat for four sets of 10 to 12 repetitions.
Stair Climbing
While any aerobic activity that requires running or jumping will help develop the calves, stair climbing will leave your calves burning at the end of a tough training session. Stair climbing is so effective because it involves constant upward thrust focused on the balls of your feet with little to no rest between individual muscle contractions. Stair climbing can be performed on a stair-climbing machine as a burn-out exercise in the gym, or as a primary exercise for extended periods of time and varied levels of intensity.
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