Calf Routines

According to many experts, the calves are the most stubborn muscle in the body in terms of responding to weight training. They argue that the development of the calves, more than any other body-part, are contingent restricted by genetic factors.  However, many bodybuilders including Arnold Schwarzenegger whom have made a concentrated effort during their careers to improve their naturally underdeveloped calves have experienced enormous success with this body-part. The secrets to their calf development involves, first and foremost, the belief that they can improve their calves. It is amazing how significant the power of the mind and beliefs are in the sport of bodybuilding. The body usually tends to follow the mind

For optimal muscle growth, it is most beneficial to workout your calves 3 or 4 times a week in your bodybuilding routine with significant concentration, dedication, and intensity. Train your calves with a mix of rep ranges as this is what they respond best to. For all other body-parts it is not advisable to ever go beyond 20 reps a set for any given exercise in order to strive to reach your bodybuilding goals, but this is not the case with the calves. For your calves, executing 30 or more reps for some of your sets is ok and recommended. But in addition to high rep ranges you should perform some of your sets in the 6-8, 8-12, and 12-15 rep ranges as well.

Aside from rep ranges, it is also advisable to mix up the range of motion in which you perform the various exercises for calves. For some of sets for calf raises, lower your feet down as far as possible and then raise them all the way up, but with your other sets, only go down parallel to the floor and then stop your feet a couple inches short of going all the way up.

Calf Routines

 

 Sample Routine #1

1. Standing Calf Raises (4 sets pyramiding up the rack)

2. Seated Calf Raises (4 sets pyramiding up the rack)

3. Calf Raises on  the Leg Press Machine (3 sets pyramiding up the rack)

 

Notes: This routine targets all of the major sections of your calves. Seated calf raises target the lower portion of the calves where the soleus muscle lies and the other two exercises stimulate the rest of the calves or the gastrocnemius muscle.

 

Sample Routine #2

1. Seated Calf Raises (4 sets pyramiding up the rack)

2. Donkey Calf Raises (4 sets pyramiding up the rack)

3. Standing Calf Raises (3 sets pyramiding up the rack)

 

Notes: This is an alternate calf routine for bodybuilding. Donkey calf raises give the calves more of stretch during each rep.