The Best Calf-Building Routine EVER

Jul
2010

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Who Wants Chicken Legs when You Can Well-Proportioned Calf Muscles!!

Ah yes – the calf muscles: I love seeing a little definition stick out that otherwise makes my lower legs look like something other than 2 matchsticks. Working out your calves need not be drudgery. Granted you won’t necessarily see the immediate pump that you get when performing the bench press or bicep curls, but working the calves is all about reinforcing your legs, balance and coordination.

The great thing about working out the calf muscles is that you can do it just about anywhere. Pay attention because this is almost too easy. Ideally, all you need is a step – something that you can stand on so you can position your heels over the edge and rise up on the balls of your feet.

- Lower you heels toward the floor so that you can feel a slight stretch in your calf muscles.

- Push up on the balls of your feet in order to fully contract your calves. Hold for 2 seconds.

- Slowly lower your heels back to the floor.

I usually go for 12 sets of 40 reps minimum. For the full effect of calf raises I recommend 4 sets of calve raises with both your legs and then alternate your legs for the next 8 sets.

You don’t need to do a whole lot more than that and many times I don’t even use a step. You can stand up anywhere and perform calf raises. The important thing is that you rise up on the balls of your feet/foot so you employ the maximum contraction of your calf muscles.

Variations on a Theme

You can certainly augment your calf raises with more weight. The more weight you are lifting the more exertion you are putting on the calf muscles and thus the more growth and strength you will experience. You can use dumb bells or water bottles if you’re at home even the gym. When my daughter was smaller I’d just have her hop up on my back and that was a good increase in weight and effort. If you’re at the gym you can use the squat machine or sitting calf-raise machine. Both allow you to increase your weight.

But when all is said and done, the best calf-building exercise ever is comprised of simple calve raises (see above) done in abundance and performed at least 3 times a week.

The calf muscles are one of those often ignored muscles groups that deserve a little bit more attention.