Make no mistake, great calves can make or break a bodybuilder. How many times have you seen a lifter with a huge upper body, and maybe even decent quads/hams, but no calves? I mean they just aren’t there! On the other hand, when I think of a lifter with great calves, I think of Arnold. He’s a good example of someone turning a glaring weak point into one of his strengths. Training the calves is not always easy. If you’re dedicated enough, you shouldn’t want “easy”. Are you ready to hit those lower legs?
Calf Anatomy
Before we get into training the calves, let’s look at the anatomy. For best results, it’s always important to understand the muscles you’re working. The calves consist of :
The Gastrocnemius
This is the visible two-headed muscle you see when you look at the calf. It’s the largest calf muscle. When you hear someone use the term “diamond-shaped calves”, this is the muscle they’re talking about. The gastroc is activated when the knees are kept straight. This means it’s best worked using standing calf raises.
The Soleus
This is the hard to see muscle that lies underneath the gastrocnemius. It’s activated when you bend your knees. This means it’s best worked using seated calf raises.
These two muscles work together to perform the function of plantar flexion. This is the action of pressing the ball of your foot downwards. An example of this includes pressing the gas pedal of your car. It also includes performing calf raises.
The Anterior Tibialis
This is a small muscle group on the front of the lower leg. This muscle is critical for lower leg balance and strength. The tibialis is the primary muscle responsible for dorsiflexion, which is the function of bringing the front of the foot up. (1,2,3,4)
Training The Calves – The Basics
When it comes to calf training, the typical consensus is that they are “stubborn” and need to be worked frequently. I don’t agree with this thinking. They are “worked” every time you walk, especially if you are on your feet a lot. Now, on top of daily use, you want to pound them with heavy workouts 5-6 days a week? When will they recover?
Those that read my articles know I believe in recovery. That’s especially true for natty lifters. Growth only happens when you allow your muscles to recover. Sorry, but you aren’t going to grow if you’re in the gym 7 days a week, 2 hours a day. Better to hit the calves hard on the days you train legs. They can take all the intensity you want to hit them with, but then they need time to recover.
The 3 Day Legs/Push/Pull Split Routine
This is my favorite routine. The classic legs/push/pull 3-day split is a great routine for several reasons. It’s flexible, you can easily adjust it to fit your lifestyle. Personally, I train each muscle group once per week, giving me 4 total rest days. That works for my age and natural status.
Once Or Twice?
Having said that, many lifters advocate doing the 3 day split twice in one week. This means you’d have only 1 rest day, but individual muscle groups will have more. If you plan on doing this, you might consider extending your “training week” beyond 7 days. Choose an 8-9 day training week, if that’s what you need. With an 8 day training week, for example, you will have 2 complete rest days.
Do Calves On Leg Day
So, regardless of how you use a 3-day split, train calves after thighs and hams on leg day. When you train your calves, use heavy weight, a full range of motion, and get a good stretch at the top. I also advocate taking your training too and even past failure. To accomplish this, I advise using intensity techniques such as rest-pause, supersets, drop sets, and burns. Having said that, like every muscle, make sure you use progressive overload. In other words, add weight to the bar every other week if possible.
Rep Performance
We’ve all seen lifters perform their reps like they are in some kind of race. Or the lifter that does ¼ reps. None of that leads to results. I suggest performing your reps explosive up, slow and controlled down. Use a full range of motion, 2 seconds up, pause at the fully stretched position for 2 seconds, and 3-4 seconds down. One of the keys to calf training is to get a good stretch at the top.
The Routine
If you use a dynamic warm up routine on leg day, include the following:
Toe and Heel Walk
- Try a distance of maybe 10-12 feet.
- Walk your distance on the balls of your feet.
- Then walk back to the starting spot on your heels. Keep the balls of your feet off the ground.
- Try to do one complete walk 2-3 times.
- Add distance as desired.
Here’s The Routine!
Standing Calf Raises – 3 working sets x 12 reps
Notes: If for some reason you don’t have access to a standing calf raise machine, do these on a leg press. Perform 2-3 light warmup sets x 15 reps each. Focus on the stretch.
Once you’ve warmed up, go right into your heaviest set. You should fail by your 12th rep. If you can do more than 12 full reps, the weight is too light. As noted, feel free to use extended set techniques. For example, if you fail on the 12th rep, use rest-pause to get out 2-3 more reps. At the end of these extra reps, do some quick burns. Yes, it’s gonna hurt!
Seated Calf Raises – 3 working sets x 12 reps
Perform these the same way as standing calf raises.
Reverse Calf Raise – 2 sets 10 reps
Start light with this. Focus on the movement and the stretch. This is not an ego lift.
The Weak Calves Routine
What if your calves are a glaring weak point, and you want something more than a basic routine? I have just the thing! Here we go:
Toe and Heel Walks
As above, do these as part of your dynamic warm up.
Standing Calf Raises – 3 sets x 12 reps – Drop Sets
Notes: As mentioned above, if you don’t have access to a standing calf raise machine, do these on a leg press. As above, perform 2-3 light warmup sets x 15 reps each. Focus on the stretch. Also as above, once you’ve warmed up, go right into your heaviest set.
Before going into extended set techniques, focus on the stretch at the top of the movement. Hold each stretch for as long as possible. Perform your reps as above, by going to failure, using rest-pause, and burns. When you can’t do any more reps, drop the weight by 20% and repeat. Drop the weight again, and go for as many reps as possible. This is all one set, and you don’t rest until the end.
Seated Calf Raises – 2 sets x 10 reps
Do your warmup sets and perform these the same way as standing calf raises, including the drop sets.
Reverse Calf Raise – 2 sets 10 reps
Perform these as listed in the above routine.
When you are done:
Force stretch the calves by stretching and holding in heels up and toes up positions. Hold for as long as you can. You’re going for time under tension here, as well as a good stretch, so do as many reps as you can.
Dorsiflexion Activation
You may recall that dorsiflexion is the action of lifting the front of the foot upwards. Some guys may have problems training their calves through a complete range of motion. When you see guys squatting while standing on 5 pound plates, you’re seeing someone with limited dorsiflexion. One good way to improve this is by including the following dorsiflexion exercise as part of your dynamic warm up program:
- Begin in a half-kneeling position with the front knee bent 90 degrees.
- Grab the opposite foot with your hand and pull the foot up.
- Keep your core tight with your spine and pelvis in neutral alignment. The glute muscle on your back leg should be engaged and tensed. This can help maintain neutral alignment up the chain.
- You will need to grab onto a pole or power rack for support. Begin to gently push your knee forward toward your support and then backward to the starting position.
- You’re trying to touch your support with your knee. Do 8-10 per knee.
Foam Massage
Finally, use a foam massager on your calves post-workout to promote recovery.
Accessories
Do you have weak calves, and want to use every advantage? Maybe you have good calves, but want an extra edge? There are several calf training accessories available. They include:
Tibia Dorsi Calf Machine
This is a small calf block-style unit that allows you to get a good stretch when training the tibia. These little units typically hold up to 100lbs. In this movement, you’re lifting the weight with the front of your foot.
Boyer Coe Leg Shoe
Boyer Coe was one of the famous bodybuilders from Arnold’s era. He competed nationally from 1965 in the AAU Teen Mr. America, to the 1984 Mr. Olympia. He came back in 1994 and 1995 to compete in the Master’s Mr. Olympia. He used a device called a “Leg Shoe”, also called a calf shoe. You can find these online today, but they are used for plyometric training. Boyer used to run in these shoes, and they do stimulate calf mass. They force the calves to support 100% of your body weight.
Roger Stewart Calf Machine
This is a calf block with foot pads that can be angled for a better stretch.
Nutrition
I advocate that you should consume roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours around your workout. I also suggest at least 1 gram of protein per pound of bodyweight. And yes it makes sense to divide this amount up into several meals throughout the day.
Supplements
Effective workout supplementation starts with a great protein powder, such as Hi-Tech Precision Protein. What sets it apart from everybody else is the fact that it optimizes protein synthesis, a key trigger of muscle growth. And yes, it tastes great. From there, drink your pre-workout (I never train without one).
Do you use an intra-workout? If not, give it a try! I suggest Redcon1 Grunt. This impressive formula features 3 grams of leucine. Finally, don’t forget your post-workout shake. I suggest EFX Sports Karbolyn mixed with your Precision Protein. Stop by illpumpyouup.com and stock up these products and all your supplement needs!
Summary
So simply put, when it comes to calves, some say it’s all genetics. You have to do the best you can with what you have. If results come easy for you, then great! If they are a problem area, use the routines listed here, try an accessory or two and see where it takes you. Training the calves can be brutal, but hey, that’s half the fun!
References:
- The Calf Muscle (Human Anatomy): Diagram, Function, Location (webmd.com)
- Gastrocnemius – Physiopedia (physio-pedia.com)
- Soleus – Physiopedia (physio-pedia.com)
- https://physio-pedia.com/Tibialis_Anterior?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal