How to build up your calf muscles?

Training programs

7K 0 01.04.2018 (last revision: 01.06.2019)

In the process of doing strength sports, athletes have strong and weak muscle groups, which is determined by individual parameters and genetics. But there are patterns that apply to almost all athletes. Namely, underdeveloped legs. To neutralize this disadvantage, it is especially important to pump the ankle.

In this article, we'll look at calf exercises and find out how they work. You will receive answers to questions why calves need to be given special attention and whether just running is enough to get them rocked.

General information and anatomy

The calf muscles are often overlooked in the early training stages, aiming to work out the chest, arms and back. As a result, exercises for pumping up calves are delayed or performed extremely rarely, which leads to a lack of progress.

This situation is associated with the features of the anatomy of this muscle group:

• The calf includes a large number of small muscles.
• The calf are prone to prolonged exertion (they constantly work when walking).

The shin itself consists of two large groups:

1. Calf. Responsible for the extension of the leg in the ankle joint in a standing position. It is she who takes the lion's share of the load for herself and determines the position of the foot on the ground.
2. Flounder. Usually this muscle group is much less developed, since it is responsible for the rotation of the ankle joint in a sitting position, when the weight of the whole body does not press on the lower leg.

Therefore, in order to develop large calves, you need to pay attention not only to the gastrocnemius, but also to the soleus muscles.

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Training recommendations

When working on this muscle group, it is important to remember the following features:

1. The calf and soleus are a ligament that needs to be trained in the same way as the biceps and brachialis.
2. Calves are a small muscle group that responds well to loads of high weight and high intensity, but, as a rule, does not respond well to long-term monotonous aerobic loads. The optimal scheme is to do exercises at full amplitude for 12-20 repetitions.
3. The calf muscles are involved in almost all exercises, which creates an additional need for pumping them in the early stages, while they are still susceptible to stress.
4. You can train this muscle group 2-3 times a week. There are two main approaches: 1-2 exercises at the end of each workout, or doing a calf set between sets of other muscle groups. Both options are good, you need to try both and see which result will be better for you specifically.

Exercises

One of the main problems with calf exercises is their isolation nature.

Let's consider the main ones:

While heavy squatting does not affect calf pumping, it significantly enhances the static strength of the calf, which creates a solid foundation for building a harmonious body and developing functional strength.

Standing Calf Raises

This exercise is designed for athletes of any level of fitness and is considered the main one for working out the calf muscles. Standing Calf Raises have many variations, including:

• Weighted Calf Raises.
• One-leg calf raises.
• Rolling from heel to toe.

Consider the exercise technique:

1. Stand on a wooden beam. If timber is not available, the edge of a step, sill, or any other protruding surface will do. There are also special simulators. You can perform a movement in Smith, substituting a step platform under your feet, and put the barbell on your shoulders.
2. Fix the body in a straight position (stable posture).
3. If additional weight is required, dumbbells or weights are taken into the hands. The simulator is loaded with pancakes.
4. Next, you need to slowly lower your heels below the level of the bar, trying to stretch the ankle ligaments as much as possible.
5. Rise on your toes with a powerful impulse movement.
6. Fix in this position for 1-2 seconds and tighten your calves.
7. Slowly lower to the starting position.

Note: There is some controversy regarding full knee extension. On the one hand, this greatly facilitates the exercise, on the other hand, it increases the load on the knee. If you are using light weights for training, you can fully straighten your legs. However, if you are working with large weights (for example, in the Hackenschmidt squat machine), then it is better to neutralize the fact of the joint load.

Seated Calf Raises

Despite a similar execution technique, sitting on the toes in the machine does not involve the calf, but the soleus muscle lying under it.

The exercise technique is extremely simple:

1. Set a suitable weight on the simulator (usually it is up to 60% of the working weight with a classic rise on the toes).
2. Sit in the simulator.
3. Slowly lower your heels below the level of the support on the simulator, trying to stretch the ankle ligaments as much as possible.
4. Rise on your toes with a powerful impulse movement.
5. Fix in this position for 1-2 seconds.
6. Slowly lower to the starting position.

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Note: if you do not have a machine, put dumbbells, kettlebells, barbell pancakes on your knees as additional weights. The use of third-party items will significantly reduce the effectiveness of the exercise, but will allow you to do it at home.

Raise toes at an angle of 45 degrees

Among all the exercises aimed at developing the calf muscles, this can be called conditionally complex and the most difficult. It's all about changing the angle of the legs, which allows you to use not only the calf, but also the soleus.

The exercise technique practically does not differ from the previous ones:

1. Become a block simulator (gackenschmidt). Depending on the design, you will be facing it or away from it.
2. Set a suitable operating weight. It is calculated as the arithmetic average between the working weights in the two previous exercises. Then select the burden according to the loads.
3. Then you need to lower the heels, trying to stretch the calf as much as possible.
4. Perform a toe lift.
5. Fix in the position of extreme tension for 1-2 seconds.

© Makatserchyk - stock.adobe.com

Calf training myths

Many gym visitors (especially beginners) believe that they do not need to pump their calf muscles separately, because calves work in:

• Heavy squat.
• Deadlift (and deadlift with straight legs).
• Jogging and other cardio exercises.

This is true, but in the case of these exercises, the calves perform a stabilizing static load, which increases their strength, but not volume. Only genetically gifted people can pump up calves without doing exercises directly on them. Everyone else will have to try hard.

Outcome

To pump up your calves, remember the following rules:

1. Give your calf muscles enough attention from the first workout.
2. Do not chase excessively large weights to the detriment of technique.
3. Alternate between different types of loads.

And remember the classic pyramid of progression: nutrition / rest / competent training. Be sure to use your training diary to create the conditions for continuous progress.

Watch the video: HOW TO BUILD BIGGER CALVES THE REAL TRUTH! (December 2024).