Training Your Calves: Things You Should Know

      The calf muscle has been the most frustrating muscle when it comes to growth for most bodybuilders. There have been times when even I have been confused on exactly how to train them to get big diamonds on the backs of my lower legs. Through some research and experience I have been able to deem what I think best for stimulating lots of growth. For basic reference, we will refer to two muscles on our calves; the gastrocnemius and the soleus (although there are more muscles present).
     The gastrocnemius will be the visible (for the most part) area on the back of our lower legs. When fully developed and at a low body fat percentage, it appears as a “diamond” shape. The muscle has generally been known as a fast twitch muscle fiber when compared to the soleus.
     The soleus lies underneath the gastrocnemius and is known more as a slow twitch muscle fiber, meaning it is used primarily in posture, walking, and basic stabilization of the ankle joint.
     Knee joint angle has a direct influence on how much each muscle is used during training; the more flexion, the less the gastrocnemius is used. Therefore a combination of both knee flexed calf raises
(ex: seated) and knee extended calf raises (ex: standing) should be performed in order to fully train all of the calf area.
   
Genetics
    I’ve heard a lot of debate on whether or not calf growth is worth attempting, “because calves are 99% genetic”. This is a load of BS. Calf muscle is like any other, and if you train it with the same intensity as a larger muscle you will get results. It is not a coincidence that pro bodybuilders all have large calves due to their “genetics” - they have them because they train them like beasts.     
    Another example I’ve noticed over the years is when eying the calves of someone who used to be overweight for quite some time. Their calves are generally much larger than someone of average weight. The constant overload (the extra weight) on the muscles for basic movement, such as walking, has developed their calves into very large muscles. If you know anyone who has lost a large amount of weight, take a look at his or her calves and see for yourself.
    I’m not saying genetics aren’t a factor, but that we all have the ability to get some growth and development in our calf muscles.
   
Tempo and the Achilles Tendon
    The gastrocnemius inserts into your Achilles tendon and, like any tendon, it can store and release energy. Think of a basketball player dunking; usually they hop step, then explode up. The hop step before the actual jump places a lot of stored energy into the Achilles tendon, then gets released along with the regular muscle output, like a trampoline. This bounce motion can also factor into the tempo used during calf training. Quick and explosive reps will utilize your tendon quite a bit, which translates to less or little muscle utilization. This is one reason why a basketball player who can soar through the air doesn’t necessarily have huge calves.
    To avoid this, do slow and controlled reps.

Repetition(s) and Frequency
    Like any other muscle during hypertrophy (muscle growth), I suggest sticking to the 8-14 rep range. But like any other muscle group, confusion and shock will be needed to promote maximum growth. Always mix up your workouts (I suggest every 4-6 weeks) and the types of movements/training. There are many more exercises than the basic seated and standing calf raises. Try training your calves 2-3 times per week and allow at least 48 hours rest between workouts.

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    To keep both the inner and outer calf proportionate, remember that if you train with a foot position of toes pointing out (uses more inner calf), also do it with toes pointing in (uses more outer calf). 
    A good way to base your calf size is to compare them to your upper arm, they should be equal size for competing (ex: both upper arm and lower leg measure 20”). This ratio will definitely benefit you in the proportion category.

Stretching
     Like any muscle, you should stretch the calf often in order to increase range of motion. Once the ROM is increased, you will be able to tap into more muscle fibers to use during training. This means more overall growth as well, and growth is good.

Example Workout:
Warmup
    -Kinetic stretching and skip rope for 4 minutes

1. Standing calf raises
-4 sets of 9 reps

2. Seated calf raises
-4 sets of 12 reps

3a. Donkey calf raises (toes pointing in)
-3 sets of 14

3b. Donkey calf raises (toes pointing out)
-3 sets of 14 reps

4. Stretching for 10 minutes

    The calves will always be a frustrating muscle to me, but once they grow you will be flaunting them at the gym just as much as your biceps. They are not just a sign of strength, but also of dedication to the sport.
   
Ty Pritchard
Can-Fit-Pro P.T.S.
tylerrpritchard@gmail.com
Feel free to comment or email with any comments, questions or suggestions.

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