Calves may be the most neglected muscle group in fitness. An all too common sight in most gyms is the big, muscular bodybuilder, with a huge upper body, and small spindly calves. More than any other body part, impressive calves show that you take your training seriously. A few simple exercises can get you on your way do thick, strong calves.
Standing Calf Raise
The most basic calf exercise is the standing calf raise. This exercise is performed on the standing calf machine. Adjust the pads so that they are at shoulder level. Step onto the step with the pads on your shoulders. With your legs straight, rise up onto your toes. When you descend, keep your legs straight and go down until you feel a stretch in your calves. Perform three sets of 10 with a moderate weight. If you don't have access to the machine, you can simply use a step while holding a dumbbell. Standing calf raises train the gastrocnemius, the diamond shaped muscle that gives your calf its shape.
Seated Calf Raises
Your soleus is the less visible muscle of the calf. It lies underneath the gastrocnemius and when trained properly, gives the calf area a more complete look. Because the soleus does not cross the knee as the gastrocnemius does, the soleus is most efficiently trained with your knee bent. Sit on the seated calf machine with the pad over your thighs. The balls of your feet should be on a step. While staying on the balls of your feet contract your calf to push your heels, and the pad up. Perform three sets of 10 with a moderate weight.
Donkey Calf Raise
An old school bodybuilding movement is the donkey calf raise. Traditionally a partner assisted exercise, the donkey calf raise calls for you to stand on a step, hold onto a stationary object like a squat rack, bend at the waist, and have a training partner actually sit on your back while you perform calf raises. This exercise challenges you by stretching the hamstring and placing more stress on the gastroc. You can get the same effect by performing a calf raise on a seated leg press. Perform three sets of 10 with a moderate weight if you are using a leg press. If you choose to use a partner, just go until you are fatigued.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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