Quick And Effective Calf Workout - AnabolicMinds.com
    • Quick And Effective Calf Workout


      by John Paul Catanzaro Bodybuilding.com

      Don't you just hate those stubborn body parts that never seem to grow? This stubbornness is often caused by underlying issues, or more accurately, underlying muscle tissues.

      You may not have considered it, but you can improve a body part by training deep muscles that you can't see. I call these the "pop 'em out muscles," since they aid in popping out the muscles we bomb every day in the gym, making them look larger and more developed.

      The three main pop 'em out muscles are the brachialis, pectoralis minor, and soleus. That last one deserves some time in the spotlight. That's because it's hiding down there in what is supposedly the most stubborn muscle group of them all, the calves. You may have given up on training it a long time ago, but just a few weeks of direct work there can deliver some eye-popping results.

      Smack around that Soleus! ///

      The soleus is a thick, flat muscle underlying the gastrocnemius. It originates on the head and shaft of the fibula, as well as the posterior surface of the tibia, and inserts onto the posterior surface of the calcaneus (heel) via the Achilles tendon.

      The soleus functions to flex the foot forward or down. The science geek term for this is plantarflexion.

      The soleus is unique in that more than 80 percent of its muscle fibers are Type I, or slow twitch. These fibers generally have a slow contraction velocity, low tension capacity, and high fatigue resistance, so it's a good idea not to go heavy when training them.

      You might know that. But what you might not know is that the soleus constitutes roughly 60 percent of your calf. That means most of your calf is made up of this muscle!

      It's Not as Simple as Sitting ///
      The other major calf muscle is the gastrocnemius. The standing calf raise targets that one more, whereas the seated calf raise places emphasis on the soleus. So let's head to that lonely machine over in the corner.

      This is a basic exercise, but I still see people doing it all wrong. First off: Set the pads comfortably over your lower quads, above the knee. Set the pads too low and you risk them sliding off. If they're placed too high, the range of motion will decrease, lessening the effectiveness of the movement.

      The ankle is a hinge joint that allows movement up, from a maximum of 20 degrees (dorsiflexion), to down 50 degrees (plantarflexion). However, unlike many other muscles, the calves keep working at full contraction—they don't transfer the stress to the bones. Therefore, it's vital to work your calves from a full stretch to a full contraction. Calf muscle strength and size are positively correlated, so you should aim to use more weight each and every session.

      Keep your upper body still during seated calf raises; don't swing or otherwise use your arms. Focus on lifting your heels as high as possible and then getting a good stretch at the bottom. A legit seated-calf-raise machine will have a slanted platform, or even better, a rounded platform to accommodate an even greater range of motion.

      Many people are sloppy and lazy during the plantarflexion movement, so keep it controlled and roll over your big toe to emphasize the often-neglected medial fibers. As opposed to the standing calf raise, foot position doesn't change muscle action in the seated calf raise.

      The Four-Minute Calf Workout ///
      For the seated calf raise, do three sets of 15-20 reps. I've also seen great results from dropsets, where you finish a set, drop the weight, and knock out another set or two without resting. These both work fine for a while, but I want you to try something different. Trust me, it won't take long.

      Perhaps the most efficient calf-building program is one that I picked up ages ago from The Bodybuilding Truth: Secrets You're Not Supposed to Know by Nelson Montana. It involves a form of cluster training, which is basically one long set with inter-repetition rest intervals. The goal with this method is to perform 75-100 reps within a 4-minute period using a load that equals your 20-rep max.

      Here's how it works: Load a seated calf raise machine with a weight you would normally use for a 20-rep set. Start the set and do as many reps as you can. Once you hit failure, rest 10 seconds, and then continue until you can't do another repetition. Proceed in this manner until you bang out 75 reps.

      You may only get a few reps out at a time toward the end. That's fine; that's how this is supposed to work. Just keep going until 75 reps are completed. It should take you no longer than four minutes to accomplish the whole set. Perform this routine at the end of your leg workout every five days, adding five reps each time.

      Workout 1

      Seated Calf Raise
      75 reps
      Workout 2

      Seated Calf Raise
      80 reps
      Workout 3

      Seated Calf Raise
      85 reps
      Workout 4

      Seated Calf Raise
      90 reps
      Workout 5

      Seated Calf Raise
      95 reps
      Workout 6

      Seated Calf Raise
      100 reps

      After a month, your calves should be noticeably bigger. Make sure to change the routine at that point. Switch back to some form of straight-legged calf raises, and you can add some definition on top of your newfound thickness.

      Source: http://www.bodybuilding.com/fun/sit-...f-workout.html
      Comments 17 Comments
      1. mrmello's Avatar
        mrmello -
        Wait... So for a month straight the ONLY exercice we do for calves is the seated calf raise ?
      1. ITW's Avatar
        ITW -
        My gym doesn't even have a seated calf raise :(
      1. atanocc's Avatar
        atanocc -
        Sounds like a plan.. Always had shiitty calves so willing to try anything
      1. atanocc's Avatar
        atanocc -
        Sounds like a plan.. Always had shiitty calves so willing to try anything
      1. maul89's Avatar
        maul89 -
        Originally Posted by mrmello View Post
        Wait... So for a month straight the ONLY exercice we do for calves is the seated calf raise ?
        I agree. If you want a bigger chest you wouldn't stop training everything else, why approach your calf training in this manner?
      1. atanocc's Avatar
        atanocc -
        Originally Posted by maul89 View Post

        I agree. If you want a bigger chest you wouldn't stop training everything else, why approach your calf training in this manner?
        Yess true, but how much other different exercises do u need to hit your calves?? Isn't hitting to failure on every set be considered a good amount of volume for your calves?
      1. maul89's Avatar
        maul89 -
        Originally Posted by atanocc View Post

        Yess true, but how much other different exercises do u need to hit your calves?? Isn't hitting to failure on every set be considered a good amount of volume for your calves?
        I always approached my calf training treating the gastroc and soleus as two different muscle groups. I just don't understand completely abandoning gastroc training for a month in order to build bigger calves.

        But to each his own, right? I'll have to give the technique talked about here a try.
      1. atanocc's Avatar
        atanocc -
        Originally Posted by maul89 View Post

        I always approached my calf training treating the gastroc and soleus as two different muscle groups. I just don't understand completely abandoning gastroc training for a month in order to build bigger calves.

        But to each his own, right? I'll have to give the technique talked about here a try.
        I c ur point.. But I guess since they are saying that 60% of the calf muscle is soleus that we should put more emphasis training those.. And that seated calf raises doesn't completely isolate the soleus but rather puts more emphasis on it. So i guess your not completely abandoning the gastroc muscle but training the muscle that would create this larger appearance
      1. maul89's Avatar
        maul89 -
        Originally Posted by atanocc View Post

        I c ur point.. But I guess since they are saying that 60% of the calf muscle is soleus that we should put more emphasis training those.. And that seated calf raises doesn't completely isolate the soleus but rather puts more emphasis on it. So i guess your not completely abandoning the gastroc muscle but training the muscle that would create this larger appearance
        I see. I didn't know the soleus was 60% of the calf until I read this. That's definitely something I will have to keep in mind when training calves, I usually do 2-3x the volume for my gastrocs compared to soleus. Good thinking brother
      1. atanocc's Avatar
        atanocc -
        Originally Posted by maul89 View Post

        I see. I didn't know the soleus was 60% of the calf until I read this. That's definitely something I will have to keep in mind when training calves, I usually do 2-3x the volume for my gastrocs compared to soleus. Good thinking brother
        Well from the looks of ur avi, Ur doing something right brotha. Great lookin wheels
      1. Docmattic's Avatar
        Docmattic -
        I've done this before. Its a lot harder than it sounds.
      1. u393367's Avatar
        u393367 -
        I did this yesterday, as my calves have always been blah.. I'm actually really sore today, which would never happen! Usually I'd do the sets of 15-20 heavy as I could do like this, with the full range and squeezing at the top, and I'd do about 8-10 different calf exercises; all I did yesterday was the 75 count as suggested. Def sticking with this, as I'd theorize that once getting through this, at least they'll be stronger to start correctly raising more focused weight which should get me heading in the right direction.
      1. atanocc's Avatar
        atanocc -
        Originally Posted by u393367 View Post
        I did this yesterday, as my calves have always been blah.. I'm actually really sore today, which would never happen! Usually I'd do the sets of 15-20 heavy as I could do like this, with the full range and squeezing at the top, and I'd do about 8-10 different calf exercises; all I did yesterday was the 75 count as suggested. Def sticking with this, as I'd theorize that once getting through this, at least they'll be stronger to start correctly raising more focused weight which should get me heading in the right direction.
        Lol did this yesterday too.. And my calves felt like I ran a marathon uphill. Doing this for a month for sure
      1. superbeast668's Avatar
        superbeast668 -
        I do a 5 second hold at top and bottom for a minute and then crank as many as possible afterwards in a slow controlled manor. Seems to work very well. Incorporate that into a superset with standing raises and you'll turn your saplings into tree trunks.
      1. atanocc's Avatar
        atanocc -
        Originally Posted by superbeast668 View Post
        I do a 5 second hold at top and bottom for a minute and then crank as many as possible afterwards in a slow controlled manor. Seems to work very well. Incorporate that into a superset with standing raises and you'll turn your saplings into tree trunks.
        After doing the workout yest. I felt like I was going to pull/strain something just by walking out the gym.. I can't imagine supersetting it with anything else lol probably going to give it a try too, one of these days
      1. garz's Avatar
        garz -
        This sounds pretty intense. I usually do 3 different positions on the seated calf to hit all angles of the calf, 30x each position. Totaling 60.

        Toes faced forward position - 30 reps
        Rest 10-30 seconds
        Toes facing inward towards each other and heals out position - 30 reps
        Rest again
        Toes facing outward heals facing inward position - 30 reps

        Also, this 3 position calf routine works with donkey raises, standing calf raises, and leg press in locked position.

        I am gonna see if I can incorporate this method into my 3 position seated calf raises routine.
      1. u393367's Avatar
        u393367 -
        Originally Posted by atanocc View Post

        After doing the workout yest. I felt like I was going to pull/strain something just by walking out the gym.. I can't imagine supersetting it with anything else lol probably going to give it a try too, one of these days
        I completely agree.. I'm just not there yet to where I don't pull something; but tree trunks are def the goal lol

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