This post follows the series describing how to design adequate routines for training the different body-parts. This chapter provides you with the general guidelines for proper calves training.
Calf muscles have been traditionally neglected arguing that they are very difficult to develop because progress in these muscles is heavily determined by genetics. Although is true that some people are genetically gifted with great calves, the rest of us can achieve good improvements in calves with adequate and intense training.
The calves body-part comprises mainly two muscles, namely the gastrocnemius, which is located at the top rear end of the lower leg, and the soleus, which lies underneath the gastrocnemius. The gastrocnemius is made up of two heads, the medial head (a.k.a. inner head) and the lateral head (a.k.a. outer head), and provides the major part of the mass of the lower leg. Usually, another muscle called tibialis anterior, which runs up the front of the lower leg, is considered within this body-part, since it has related functionality. In fact, all these muscles are the responsible of foot movement (flexion, extension and rotation).
Unlike is commonly believed, calves must be trained in the same way you train the other body-parts. Training them intensely does not mean to train them everyday. Train calves once a week, hitting them hard and then let them rest. Use at least 2 to 3 exercises for stimulating the different muscles that comprise this body-part. The gastrocnemius is worked with all standing calf raises versions (with a barbell, one leg version with a dumbbell in one hand, in a leg press machine or in a specialized machine) and with donkey calf raises, while the soleus is trained using seated calf raises. All these exercises are based on the same motion, that is pushing the body up on the toes and return to the original position, letting the heels drop down for having a deeper stretch. On the other side, the tibialis anterior is stimulated with the reverse version of all calf raises exercises.
Due to its fibers composition, optimal calf development occurs as a response to the combination of two training styles, namely heavy weight and low reps, and lighter weight for higher reps. Form is fundamental in calf training. The proper way is to perform the exercises slow and strict, using full range of motion, emphasizing the contraction in the top of the movement, and giving the muscle a deep stretch in the bottom. Some people claim that pointing the toes in different directions stimulates different areas of the calves. There are different opinions with respect to this issue. Try it, and check what works better for you. Finally, don't forget to fully stretch the calves at the end of your workout.
If you need more information for designing your calves workout, you can read the article “Killer Calf Training!” by Jim Brewster or the article “Training the Hamstrings and Calves!” included in the I.C.E. Training Program developed by Big Cat.
Calf muscles have been traditionally neglected arguing that they are very difficult to develop because progress in these muscles is heavily determined by genetics. Although is true that some people are genetically gifted with great calves, the rest of us can achieve good improvements in calves with adequate and intense training.
The calves body-part comprises mainly two muscles, namely the gastrocnemius, which is located at the top rear end of the lower leg, and the soleus, which lies underneath the gastrocnemius. The gastrocnemius is made up of two heads, the medial head (a.k.a. inner head) and the lateral head (a.k.a. outer head), and provides the major part of the mass of the lower leg. Usually, another muscle called tibialis anterior, which runs up the front of the lower leg, is considered within this body-part, since it has related functionality. In fact, all these muscles are the responsible of foot movement (flexion, extension and rotation).
Unlike is commonly believed, calves must be trained in the same way you train the other body-parts. Training them intensely does not mean to train them everyday. Train calves once a week, hitting them hard and then let them rest. Use at least 2 to 3 exercises for stimulating the different muscles that comprise this body-part. The gastrocnemius is worked with all standing calf raises versions (with a barbell, one leg version with a dumbbell in one hand, in a leg press machine or in a specialized machine) and with donkey calf raises, while the soleus is trained using seated calf raises. All these exercises are based on the same motion, that is pushing the body up on the toes and return to the original position, letting the heels drop down for having a deeper stretch. On the other side, the tibialis anterior is stimulated with the reverse version of all calf raises exercises.
Due to its fibers composition, optimal calf development occurs as a response to the combination of two training styles, namely heavy weight and low reps, and lighter weight for higher reps. Form is fundamental in calf training. The proper way is to perform the exercises slow and strict, using full range of motion, emphasizing the contraction in the top of the movement, and giving the muscle a deep stretch in the bottom. Some people claim that pointing the toes in different directions stimulates different areas of the calves. There are different opinions with respect to this issue. Try it, and check what works better for you. Finally, don't forget to fully stretch the calves at the end of your workout.
If you need more information for designing your calves workout, you can read the article “Killer Calf Training!” by Jim Brewster or the article “Training the Hamstrings and Calves!” included in the I.C.E. Training Program developed by Big Cat.
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