Weight Training Advice
Calf Training and Exercises
consist of 2 muscles - the gastrocnemius and the soleus. The gastrocnemius is the visible musle of the calf, while the soleus isn't visible because it lies underneath the gastrocnemius. Both muscles have an inner and outer head.
The size of the calf muscles are very dependent on genetics - more so than most muscles. Some people who've never lifted a weight in thier lives have huge calves, while some regular weight trainers never get any real calf size. However, no matter what genetics you have, you can certainly add size to your calves with weight training workouts.
The calves are extremely dense muscles that recover faster than other muscles. Since you use them every time you are on your feet walking, running, or jumping your calves must be weight trained hard to add size to them.
A calf weight training routine should target both the gastrocnemius and soleus for optimal results. The best way to do this is to use a variety of calf raise exercises. Calf raises with the legs straight hit the gastrocnemius, while calf raises with the knees bent better target the soleus muscle.
Standing calf raises are the best calf weight training exercise for targeting the gastrocnemius. These are usually done on a standing calf raise machine. Get on the machine and lower the weight until you have a nice stretch, then lift with your calves until you're as high up on your toes as possible. Don't just bounce the weight up and down, do full reps feeling the weight on your calves all the way up and down. Once you can't do any more full calf raise reps you can do some faster bouncing reps to really make your calves burn. You can also target the gastrocnemius during your calf workout with calf raises done on a leg press machine.
To target the soleus during your calf weight training routine you need to do seated calf raises. These are done the same way as standing calf raises, but with the knees bent and the machines pad on the thighs. Do full reps until you can't do anymore, then do some bouncing reps to really finish the calves off.
For an overall thicker lower leg appearance you can also do some toes raises. To do these put your heels on something a few inches off the ground and lower and raise your toes. This will hit that muscle on the side of your shins and help prevent shin splints. Do toes raises with no or little weight. At some gyms you can find an apparatus for toe raises.
Calf training should be done with higher reps using as much weight as you can handle. You also need to train with very high intensity during your calf weight training workouts to force them to grow. Training calves more often than other muscles because of their recovery ability is a good idea, or you can run as part of your cardio routine. Running or jogging a few times a week, combined with weight training workouts targeting the calves, will put you on your way to bigger calves.
The calves are the muscles on the backs of the lower legs between the ankles and knees. They must be trained so you avoid having a huge upper body with skinny 'chicken' legs. The calves
