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The Basics? This routine can be done on its own or at the end of another workout where larger muscle groups (upper or lower body) are being worked. You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The following routine takes you through four different calf exercises with a combination of moderate rep ranges (10–20) and high-rep sets (30 plus).
Perform the first set with your toes pointed straight ahead, the second set with your toes pointed outward, and the third set with your toes pointed inward. Using a relatively light weight, complete 50 total reps (making sure to achieve full range of motion on each) in as few sets as possible.
Whether you're a complete newbie or seasoned pro in the gym, think back to your very first time. Frankly, the calf muscles are insanely stubborn and a pain in the ass to grow, which is why most people stop focusing on them altogether.
Successful calf development starts with an understanding of the anatomy and muscle fiber types involved, which directly influence the exercises, rep schemes, and loads used. Even though the gastrocnemius is the calf muscle everyone sees when you’re prancing around the beach, the soleus is incredibly important.
Aesthetically, it adds height to the gastrocnemius and helps it pop out of the legs with 3D-like effect. But there’s one key difference that has massive implications for calf training — muscle fiber types. Combine the two effectively—leveraging their individual attributes—and you’ll see growth skyrocket.
Straight-leg — all straight-leg exercises, usually done standing, primarily hit the gastrocnemius.
Bent-leg — all bent-leg calf exercises, usually done sitting, almost exclusively work the soleus.
It’s an easy pattern to keep track of, but ample balance is critical for effective results. Don’t use momentum or bounce — the recoil takes most of the emphasis off the calf muscles (it displaces it to your Achilles). Use the foundational calf workout below to supplement your leg days—calf exercises ARE NOT a replacement for squats and lunges—and leverage all 4 power exercises below to keep growth consistent and fresh. The Standing Barbell Calf Raise is an all-around calf killer that not only hits the gastrocnemius, but also works the core and cranks up the intensity. Variation(s): You can also do these with dumbbells, a Smith machine, or a standing squat machine.


Seated calf raise machines start at $100, but I found an easy way to do these in my power rack.Place your calf raise block inside your power rack cage.
Titan T1-X Home Gym Review Jan 20, 16 08:34 AMIs the Titan T1-X The Best Home Gym Out There? Most guys’ calves are very stubborn, and if you half-ass your lower leg workouts—doing a few uninspired sets of calf raises right before you leave the gym a couple of days a week—chances are those stubborn muscles won’t budge. As the muscles become more conditioned, bump it up to four or five days a week, training calves on consecutive days if you like. Calves respond well to high reps, but you also need to load them up with weight to spark growth. Genetics and a predisposition to explosive calf growth do play a surprisingly large role in that, but equally—if not more so—calf issues are predicated on the willy nilly, uncalculated, half-assed nature at which most people attack the muscle group.
Slap 10 minutes of dedicated, progressive calf work onto the tail end of leg day and you’ll quickly sprout lumps on the backside of your lower legs.
It’s the visible muscle that bulges out of any pair of killer calves, and conversely, is noticeably absent from toothpick legs. It sits underneath the gastrocnemius and Achilles, and because of that, isn’t actually visible. It also specializes in endurance-based activities (more on that in a second) and works synergistically to improve the strength of your lower legs, which directly translates to accelerated growth. The gastrocnemius is predominantly composed of fast-twitch fibers (FT), while the soleus is made up of slow-twitch fibers (ST).
And if you want to take leg training to the next level, superset Standing Barbell Calf Raises with Barbell Squats one after another.
Stand with your feet slightly more narrow than shoulder-width, with the balls of your feet on top of the plates.
Donkey Calf Raises are an effective move to hit your gastrocnemius from an alternative angle. You want to use them to work your calves, but you just can’t figure out the right foot position or posture. This will work the outer muscles of your calves—the most difficult group of calf muscles to build. This will work the inner portion of your calves, developing that iconic diamond shape every bodybuilder wants. You walk around on them all day and toughen them up.For full development you need to do standing and seated calf raises, in bare feet for a greater range of motion, and at least five sets of twenty five reps. You may need to make adjustments to the plans if you have really wide shoulders.I added on the end two 7" wood blocks, with foam, so it rests more comfortably on my shoulders.


To get this body part to respond, you need to train calves frequently (at least three days a week), and you need to feel the burn when you’re training them.
It’s composed of 2 different heads (medial and lateral) that together create a diamond shape when grown out.
Translated for training purposes, FT fibers generate power and respond better to heavy loads; ST fibers are more conducive to endurance-based aerobic training and respond better to higher reps. They slide nicely into the back-end of any leg workout, and shouldn’t take up more than 10 minutes to thoroughly blast from a variety of angles. Because you’re bent over with weight on your back, they tend to work the core and hamstrings to a higher degree. Press the platform into place, then readjust so the balls of your feet are on the lowest edge of the platform with your heels free below it.
Note the hole position you're knees are in at he lowest point of the exercise motion (at the bottom of the stretch). Just put the bar catches on the outside of the rack at shoulder level while standing on a calf raise block. This part of the calf raise machine is ready for sanding, primer and spray paint.The Olympic plate holder is made out of 1" black pipe. A calf workout that doesn’t illicit pain from start to finish is probably not intense enough. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes.
After going through it a few times, add variety by changing the order of exercises (doing standing calf raises before seated, for instance) or swapping rep counts between the different moves. If you are having trouble viewing this, please open your adobe reader and refresh this page. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises.
The key is to throw anything and everything you can at your calves to get this stubborn muscle group to cave in and grow. For me it's the number three hole.Using a padded Olympic bar, from the lowest position, just roll the bar onto your knees and your good to go. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.




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