Training Calves

Calves are considered the most difficult muscle group to develop. Because calves are always being used, they must be shocked with a high intensity workout to grow. Calves must be trained like any other body part with a variety of exercises, full range of movement and various angles to hit every area of your calve.

To get a full contraction of the calf muscle, you must get a full extension, meaning lowering your heel fully to the floor and coming up as high as possible on your toes. The fuller the extension and contraction, the more it will develop.

This is the second group of exercises that I use to develop my calves. The following exercises are more advanced:

Donkey Calve Raises

This exercise is designed to thicken the overall calf.

Place your toes on a block directly below your hips. Bend at the hip, leaning on a bench for support and have a training partner sit as far back on your hips as possible. Do not have him/her sit on your lower back to avoid injury. Pointing your toes ahead, lower heels as far as possible and then go up on your toes for a full contraction.

Leg Press Calve Raises

For full contraction, placement of your toes should be on the very edge of the platform.

Knees should be almost locked. Toes should be pressing on the platform with heels stretching fully. When you have a full stretch, press weight upward with your toes.

One Leg Calf Raise

This exercise can be done on the Standing Calve Raise, Leg Press, Smith Machine or on a block with a dumbbell. I like to do this exercise with a lighter weight, higher reps to get a deep burn. Standing on a block on one foot, the other leg bent behind, go up on your toes and stretch your heel down as low as possible. Toes can be turned to hit inner and outer calves.

I believe that stretching your calves between each set will help stretch the fascia around the calve muscles stimulating growth. Flexing your toes upward will develop the tibialis and help stretch the gastrocnemius and soleus. A great exercise for developing the tibialis is using the leg extension machine. Lower the pad so that you can roll it up and down by flexing and lower your foot.

Yours in Strength,

IFBB Pro Bodybuilder Donna Logue and Brian Logue

Donna@bodyby24-7.com