This article on Calf Training and Exercises emphasizes the importance of fully developing your calves, and gives you a comprehensive approach to do it. Great calves can make or break a physique. For example, the last time you watched a bodybuilding contest, did you notice a competitor who had a great physique – yet weak calves? Did that one glaring weak point really detract from that competitor’s physique? It just doesn’t look right.
You need a complete physique to look good, whether it’s the stage, the beach or just around town. In this article, I will cover calf training, list the best exercises, and provide a sample routine. I will also cover nutrition and supplements. Let’s go!
Anatomy Of The Calf Muscles
For a balanced physique, your calves should be approximately the same size as your arms. That said, getting your calves to respond is hard for a lot of lifters. The first step to solving this problem is to have an understanding of the muscles you’re working. (1)
The calf muscles consist of the Soleus and Gastrocnemius. Both of these muscles are heavily involved in jumping and running. Here’s more:
Soleus
This is the smaller of the two calf muscles. The primary function of the Soleus is to extend and rotate the foot.
Gastrocnemius
This is the larger of the two calf muscles. It has two heads and lies over the Soleus. This is the muscle that gives your calves the coveted diamond shape. The function of this muscle is to flex the foot.
Calves – One Of The Hardest Muscles To Train
As I have mentioned, calves are one of most difficult of all body parts to develop. Even so, there are some lifters who have great genetics and can overlook serious calf training. However, don’t assume that genetics alone is what makes great calves. Even some of the best bodybuilders had to struggle.
For example, look at Arnold. At his peak, he had some of the best calves in the history of the sport. Yet he accomplished that feat through hard work, dedication, and a lot of time in the gym. Unfortunately, that’s the case for most of us. The majority of lifters need to work extremely hard to make calves an impressive body part, just like Arnold did. Below are some tips that you can use to help you develop the huge calves you’ve always wanted!
1. Heavy & Intense!
If you want big calves, heavy weights are a must. As mentioned before, calves are stubborn. While using more moderate weights might work for some other body parts, it’s not going to work that well for calves. That means heavy weights. Also, using intensity techniques will help get those calves to grow. See, the thing is, your calves already support your entire body weight whenever you stand, walk, jog, or run. Therefore, hitting them with the dual-pronged approach of heavy wright and intensity techniques are things they are not used to. They have no choice but to respond!
2. Use A Full Range of Motion
One of the biggest mistakes I see at the gym are lifters using half or even quarter reps. Unless you have an injury that limits your range of motion, what’s the point? There’s no place for laziness. For best results, perform all your calf exercises (and every exercise for every body part) through a complete range of motion. Lower your heels all the way to the bottom, and get a good stretch. Then raise them all the way to the top, hold and squeeze. Taking the easy way out with half-hearted reps will lead to zero progress. Hard work done correctly will lead to results.
3. Don’t Train The Calves Every Day!
Some lifters go overboard and perform their calf training every single day. The calves may be used to a lot of work, but they still need to recover from your workouts. That’s why I suggest training them with quads and hamstrings twice a week. Think about it. You’re placing an extra demand on them by training them, it makes sense that with the extra workload, plus their usual workload, they would demand some time off! Remember, recovery is a major key to progress!
Top Calf Training Exercises
Standing Calf Raises
Of course, the best way to perform this exercise is to use a standing calf raise machine. If your gym does not have one, it can be done using a Smith machine. What if you train at home? I suggest doing one leg at a time while holding a heavy dumbbell. Personally, I would advise investing in a standing calf machine for your home gym, if you have room. I did years ago, and I have never regretted that decision.
- Stand with your feet on the platform so the balls are flush with the edge.
- Do not place too little or too much of your feet on the platform.
- Slowly raise with your heels until you are standing on the tips of your toes.
- Hold and squeeze your calves, feeling the contraction, then slowly allow your heels to drop down slightly below the edge of the platform. I suggest holding them for a 4 count.
- Repeat for the desired number of reps.
Seated Calf Raises
This exercise is the same in the range of motion to the standing version as explained above. The primary difference is that you are sitting with your knees bent, which emphasizes the soleus muscle. Also as above, if you train at home, I advise investing in a seated calf machine. These pieces of equipment are inexpensive, and will make a world of difference in your calf workouts.
- You can adjust the knee pads of the machine so that you are sitting with your knees snug to the bottom of the pads.
- Put the balls of your feet on the edge of the foot block, as you did with the above exercise.
- Your feet should be about shoulder width apart,with your toes pointing forward.
- As above, raise your heels up as high as you can on your toes. Hold this position for a 4-count to maximize the peak contraction.
- Slowly lower your heels until your calf muscles stretch down as far as possible. Hold the stretched position for 4-count.
- Repeat for the desired number of reps
Leg Press Calf Raises
This is an excellent exercise that’s easy to do because most gyms have at least one leg press machine. I have been mentioning buying some of the calf machines for those lifters with home gyms. To be clear, I don’t expect anyone to purchase an expensive leg press machine for home use. Besides, there’s no need for one, squats are the answer to big legs.
- Put your feet on the bottom edge of the platform, locking your knees, so that only the balls and the toes are on the platform.
- Use the same foot positioning as with the first two exercises.
- Your feet should be parallel to each other and not forming a V-shape on the platform. If need be, place your toes just slightly outward.
- Keep your feet only a couple of inches apart.
- Press the weight with your toes until your calves are fully contracted.
- Hold and squeeze for a 4-count, then slowly lower your heels.
- Repeat for the desired number of reps.
Rep Performance
I suggest two types of rep performance for calf training. First, use a slow and controlled movement both concentric and eccentric. Stop and hold at the top for a 4-count. Second, using an explosive concentric, pause and hold at the top for a 4-count, then use a slow and controlled eccentric back to the start position.
Exercise Performance
In terms of exercise performance, as noted above I suggest two main styles. The first is heavy weight and low reps (6-8), using progressive overload. The second is moderate weight and taking your sets beyond failure. I advise using one of the following techniques: drop sets, rest-pause, and partials.
Calf Training – Combining The Styles
It can be difficult to get good results from your calf training. As mentioned, the constant daily use the calves go through makes them very resistant. Therefore, a combination of the two styles of heavy weight and intensity techniques works best. It should also be noted that circulation may not be the best in the calves. The intensity techniques with the upcoming supplement suggestions may help solve this problem.
Calf Training – A Sample Routine
Work your calves after legs.
Standing Calf Raises (Alternate with Leg Press Calf Raises)
Warm up over 2 sets:
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Use 85% of your 1RM
Working Sets: 4 x 6-8 reps
Drop to 70% of your 1RM Intensity Techniques – Rotate these techniques every workout.
Drop Set – Rep to failure, drop the weight by 10%, rep to failure, drop the weight by another 10%, rep to failure. (Optional: one more drop).
Seated Calf Raises
Use 85% of your 1RM
Working Sets: 2 x 6-8 reps
Drop to 70% of your 1RM
Rest-Pause Set – Rep to failure, count to 10, rep to failure, count to 10, rep to failure. (Optional: one more rest-pause set).
Performance Notes
You should be using enough weight to fail on the last rep of each working set. If you aren’t, add weight. On your first 2 sets of each exercise, use explosive up, slow down rep performance. On the last 2 sets, use slow and controlled up and down. On all sets, pause and hold at the top for an 8 count.
On your drop set, use a heavy enough weight to fail in the 8-10 rep range. This gives you room to drop weight 2-4 times. I suggest using a weight stack machine. The only rest should be the time it takes to change the pin, nothing more. To up the intensity, add in partials when you can no longer complete a rep.
Calf Training – Nutrition
I strongly advocate consuming roughly 50% of your daily carbohydrates, including all of your simple carbs, in the hours around your workout. Also, I recommend consuming a minimum of 1 gram of protein per pound of bodyweight per day. There seems to be a current trend against protein timing. Yet logically speaking it makes sense to spread your daily protein requirement over several meals and shakes throughout the day. It’s not going to hurt anything, and you can be sure you’re getting enough protein every day.
Calf Training – Supplement Suggestions
First and foremost, for optimal calf training, I suggest a good protein powder, such as Hi-Tech Precision Protein. What sets this protein apart from the crowd is the fact it enhances leucine release right at the beginning stages of protein synthesis.
Next is the pump. Getting a good pump means an increased blood flow, which means increased nutrient and oxygen delivery to your calves. These are two important considerations for calf training. Therefore, I suggest 5% Nutrition Full As F*ck, and suggest stacking it with Gorilla Mind Gorilla Mode Liquid Glycerol. Combined with the intensity techniques mentioned above, you should get a great pump in your calves!
Of course, I suggest stacking those two with a good pre-workout. I recommend GAT Nitraflex Ultra, a fairly high stim yet balanced formula with an impressive hydration complex – and more pump ingredients!.
Next up is creatine monohydrate, the most tested and proven effective supplement available. A good choice is Condemned Labz Creatine Monohydrate. Finally, once you’ve finished your calf training, it’s time for a post-workout shake. This is crucial, so don’t neglect it! I suggest mixing Precision Protein with EFX Sports Karbolyn, a carbohydrate powder that absorbs rapidly without causing an insulin spike. Remember to stop by illpumpyouup.com for all your supplement needs.
Summary
Calf training doesn’t have to be complicated, but it takes consistent hard work on the exercises listed in this article. Using the presented routine, follow the rep performance, nutrition, and supplement tips as listed and watch those calves grow!
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