Build Freaky Calves - AnabolicMinds.com
    • Build Freaky Calves


      by Preston Noble Bodybuilding.com

      The calves comprise two major parts, with names that sound like a Roman emperor:

      1. Soleus: A wide, flat muscle located on the tibia and fibula. The soleus plays an important role in maintaining standing posture. If not for its constant pull, you'd tip over faster than a drunk on an ice rink. Lying deep under the overlapping gastrocnemius, the soleus is only visible from the sides of the lower leg.

      2. Gastrocnemius: Large muscles located near the middle of the lower leg and goes to the top of the fibula and tibia. The gastrocnemius is broken down into two smaller groups: the medial head (inner calve) and the lateral head (outer calve). Its primary function is plantar flexing the foot at the ankle joint and flexing the leg at the knee joint.

      Those muscles wrapped around your shin are a mystery wrapped in an enigma when it comes to training. Do they grow according to genetics or training stimulus? And if training does make all the difference, what kind of training are we talking about? Heavy weight for low reps, or lighter weight for high reps?

      Power-walking soccer moms would sport monster calves if repetitive motion were the key. You need to hit 'em hard.

      Arnold, who ruined the elastic in his fair share of tube socks in the 70s, put it this way: "Every day you walk around. When you walk you are using your calves. You are pushing at least your body weight every time you take a step. So, when you go to the gym and work out your calves with light weight, are you really stressing your muscles?"

      Arnold put his calves through the ringer. He would perform all types of calf raises until he couldn't fully extend the muscle. Then, he would perform little bursts until the muscle finally couldn't move or extend, rendering his foot practically useless at the time after training. This method contributed to him becoming arguably the greatest bodybuilder of all time.

      I take a similarly aggressive approach to raising calves. Your calves will not grow unless you absolutely DESTROY them! So I'm going to ask you to tack 10-to-12 sets of calf work onto the end of 4 or 5 workouts a week. (If that's too many sets at first, start at 5 and then build up to 12.) Each set should be 30 reps: 10 reps with toes pointed out, 10 reps with toes pointed in, 10 reps with toes pointed forward. No matter what calf move you're doing, switch it up like this.

      The calves need this smack-down. Their strength should be commensurate with the strength of your quads and hamstrings. A weak link between your bigger legs muscles and the ground will limit performance and perhaps cause injury.

      Preston's calves are choice. Yours are probably more like hamburger, but that can change with this freaky workout!

      The Workout
      Freaky Calves

      Donkey Calf Raises
      2-4 sets of 30 reps

      Standing Calf Raises
      2-4 sets of 30 reps

      Seated Calf Raises
      2-4 sets of 30 reps

      Calf Raises On Leg Press
      2-4 sets of 30 reps
      Printable Page PDF Document

      EXERCISE 1//
      (gastrocnemius)
      DONKEY CALF RAISE
      Donkey calf raises are my favorite exercise. Unfortunately, most gyms don't have a machine to help with progression. If that's the case, you might just have to throw some babes (or dudes) on your back like Arnold displayed on "Pumping Iron."

      These can be performed with or without weight, but remember, weight builds size. It depends on your pain threshold. Simply bend over and support yourself on a bench and have your training partner or a random person get on your back. Raise your heels off the floor, pause at the top of the muscle contraction, return your heels down, almost touching the floor, and repeat.

      If it's too easy for you, the person on your back can hold dumbbells or a barbell to add weight.

      EXERCISE 2//
      (gastrocnemius)
      STANDING CALF RAISE
      Standing calf raises usually require less weight, depending on how much your back can handle. They can be performed in three ways:
      Using a Smith Machine
      With a barbell on your back
      On one leg with a dumbbell in the opposite hand, using your free hand as support
      Using a Smith Machine is the most common because the lifter does not need to stabilize the bar on their back while performing the exercise. You can throw in different variations by using one leg or by pausing at the top of the contraction for a length of time.

      EXERCISE 3//
      (soleus)
      SEATED CALF RAISE
      Seated calf raises are most commonly performed using a machine where you sit and a padded section rests on top of your knees. Unlike standing calf raises, this allows your legs to be at a 90-degree angle, putting most of the emphasis on the soleus.

      Performing this exercise without a machine is a task, but is possible.
      Start by sitting on a bench and put a barbell on your knees with feet shoulder-width apart. Raise your heels off the ground, pause at the top of the muscle contraction, then return your heels down, almost touching the floor, and repeat.

      EXERCISE 4//
      (soleus and gastrocnemius)
      CALF RAISE ON LEG PRESS
      I love doing calves on the leg press machine. Make sure to stretch well through the medial and lateral side of the leg between sets and before and after the exercise. Try it with your knees locked and slightly bent. Some people struggle or feel pain with locked knees.

      The beauty of using this machine is that you can place your feet in so many ways. Try doing one leg at a time if that works best for you. Be sure to fully extend through your toes at the top of the motion, squeezing and concentrating the calves. Don't let the soleus muscle do all of the work!

      Source: http://www.bodybuilding.com/fun/rais...ower-legs.html
      Comments 7 Comments
      1. Daycrawler's Avatar
        Daycrawler -
        Originally Posted by The Press View Post
        <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=56 459"/>
        by Preston Noble Bodybuilding.com

        The calves comprise two major parts, with names that sound like a Roman emperor:

        1. Soleus: A wide, flat muscle located on the tibia and fibula. The soleus plays an important role in maintaining standing posture. If not for its constant pull, you'd tip over faster than a drunk on an ice rink. Lying deep under the overlapping gastrocnemius, the soleus is only visible from the sides of the lower leg.

        2. Gastrocnemius: Large muscles located near the middle of the lower leg and goes to the top of the fibula and tibia. The gastrocnemius is broken down into two smaller groups: the medial head (inner calve) and the lateral head (outer calve). Its primary function is plantar flexing the foot at the ankle joint and flexing the leg at the knee joint.

        Those muscles wrapped around your shin are a mystery wrapped in an enigma when it comes to training. Do they grow according to genetics or training stimulus? And if training does make all the difference, what kind of training are we talking about? Heavy weight for low reps, or lighter weight for high reps?

        Power-walking soccer moms would sport monster calves if repetitive motion were the key. You need to hit 'em hard.

        Arnold, who ruined the elastic in his fair share of tube socks in the 70s, put it this way: "Every day you walk around. When you walk you are using your calves. You are pushing at least your body weight every time you take a step. So, when you go to the gym and work out your calves with light weight, are you really stressing your muscles?"

        Arnold put his calves through the ringer. He would perform all types of calf raises until he couldn't fully extend the muscle. Then, he would perform little bursts until the muscle finally couldn't move or extend, rendering his foot practically useless at the time after training. This method contributed to him becoming arguably the greatest bodybuilder of all time.

        I take a similarly aggressive approach to raising calves. Your calves will not grow unless you absolutely DESTROY them! So I'm going to ask you to tack 10-to-12 sets of calf work onto the end of 4 or 5 workouts a week. (If that's too many sets at first, start at 5 and then build up to 12.) Each set should be 30 reps: 10 reps with toes pointed out, 10 reps with toes pointed in, 10 reps with toes pointed forward. No matter what calf move you're doing, switch it up like this.

        The calves need this smack-down. Their strength should be commensurate with the strength of your quads and hamstrings. A weak link between your bigger legs muscles and the ground will limit performance and perhaps cause injury.

        Preston's calves are choice. Yours are probably more like hamburger, but that can change with this freaky workout!

        The Workout
        Freaky Calves

        Donkey Calf Raises
        2-4 sets of 30 reps

        Standing Calf Raises
        2-4 sets of 30 reps

        Seated Calf Raises
        2-4 sets of 30 reps

        Calf Raises On Leg Press
        2-4 sets of 30 reps
        Printable Page PDF Document

        EXERCISE 1//
        (gastrocnemius)
        DONKEY CALF RAISE
        Donkey calf raises are my favorite exercise. Unfortunately, most gyms don't have a machine to help with progression. If that's the case, you might just have to throw some babes (or dudes) on your back like Arnold displayed on "Pumping Iron."

        These can be performed with or without weight, but remember, weight builds size. It depends on your pain threshold. Simply bend over and support yourself on a bench and have your training partner or a random person get on your back. Raise your heels off the floor, pause at the top of the muscle contraction, return your heels down, almost touching the floor, and repeat.

        If it's too easy for you, the person on your back can hold dumbbells or a barbell to add weight.

        EXERCISE 2//
        (gastrocnemius)
        STANDING CALF RAISE
        Standing calf raises usually require less weight, depending on how much your back can handle. They can be performed in three ways:
        Using a Smith Machine
        With a barbell on your back
        On one leg with a dumbbell in the opposite hand, using your free hand as support
        Using a Smith Machine is the most common because the lifter does not need to stabilize the bar on their back while performing the exercise. You can throw in different variations by using one leg or by pausing at the top of the contraction for a length of time.

        EXERCISE 3//
        (soleus)
        SEATED CALF RAISE
        Seated calf raises are most commonly performed using a machine where you sit and a padded section rests on top of your knees. Unlike standing calf raises, this allows your legs to be at a 90-degree angle, putting most of the emphasis on the soleus.

        Performing this exercise without a machine is a task, but is possible.
        Start by sitting on a bench and put a barbell on your knees with feet shoulder-width apart. Raise your heels off the ground, pause at the top of the muscle contraction, then return your heels down, almost touching the floor, and repeat.

        EXERCISE 4//
        (soleus and gastrocnemius)
        CALF RAISE ON LEG PRESS
        I love doing calves on the leg press machine. Make sure to stretch well through the medial and lateral side of the leg between sets and before and after the exercise. Try it with your knees locked and slightly bent. Some people struggle or feel pain with locked knees.

        The beauty of using this machine is that you can place your feet in so many ways. Try doing one leg at a time if that works best for you. Be sure to fully extend through your toes at the top of the motion, squeezing and concentrating the calves. Don't let the soleus muscle do all of the work!

        Source: http://www.bodybuilding.com/fun/rais...ower-legs.html
        Preston is a friend of a friend. He has got some spectactular calves.

        Super nice guy too
      1. AaronJP1's Avatar
        AaronJP1 -
        Good read.
      1. hugry4more's Avatar
        hugry4more -
        Sudb for my pathetic calves...
      1. allday54's Avatar
        allday54 -
        I do calves on leg days. Alternate every week red to white fiber. Arnold was able to tear the living hell out of his calves because he was on gear. 4 or 5 times a week if your not on any roids will yield minimal results . Not enough time to repair. Overtraining.
      1. allday54's Avatar
        allday54 -
        Kill your calves once a week. Not 4 or 5. If you do it right your calves will be terribly sore for an entire week until your ready the next week.
      1. mrswe24's Avatar
        mrswe24 -
        How many times a week should these be done?
      1. gymratt5's Avatar
        gymratt5 -
        Very informative!