noir Build muscle Gym: The Best CALF Building Workout Build muscle Gym Build muscle Gym: The Best CALF Building Workout

The Best CALF Building Workout

WHAT IS THE BEST CALF BUILDING WORKOUT

       What is the best calf building workout? Everyone wants to have big arms, ripped abs, but only the true bodybuilders care about calves.


Everyone wants to have big arms, ripped abs, but only the true bodybuilders care about calves. It was Arnold's weak point for awhile, is it yours?

What is the best calf building workout? Be descriptive (sets, reps, etc).

How long should an effective calf workout be?

Should they be trained with any other muscle groups in particular?

CALVES ANATOMY :

In order to get the best results, you need to understand the anatomy of the calves, including the location and function of each muscle.

GASTROCNEMIUS :

Gastro in Greek means "belly." This muscle, along with the soleus, makes up the Triceps Surae group. The "gastroc" can act on the knee or the ankle, and raise the heel during walking, running, and jumping.

Origin - Medial Epicondyle of Femur (Medial Head), Lateral Epicondyle of Femur (Lateral Head)

Insertion - Calcaneus via tendo Achilles

Action - plantarflexion of ankle, assister in knee flexion

SOLEUS :

Soleus is a Latin term for sole, a flat fish. It is located deep to the Gastrocnemius, and is the stronger plantar flexor.

Origin - Soleal line of tibia, posterior head and upper shaft of tibula

Insertion - Calcaneus via tendo Achilles

Action - plantarflexion of ankle

TIBIALIS ANTERIOR :

Located in the front lower leg, the Tibialis Anterior separates the inside calf from the outside calf, and is involved in "shin splits." Paralysis of this muscle causes foot drop.

Origin - Lateral condyle and lateral shaft of tibia, Interosseus membrane

Insertion - base of 1st metatarsal, plantar surface, first (medial) cuneiform, plantar surface

Action - dorsiflexion of ankle, inversion of foot



EXERCISES :

In this section, I will go over the best calf building exercises, how to correctly perform them, and which areas of the calf they build.

Calf exercises are generally divided into two groups:

Straight-Leg (Gastrocnemius)

Bent-Knee (Soleus)

STANDING CALF RAISE (STRAIGHT-LEG) :

This is the best calf building exercise, so always include it in your workouts. Since the Triceps Surae is an extremely powerful muscle group, don't hesitate to work it with heavy weights. Keep in mind that this muscle group alone raises the entire weight of your body hundreds of time each day when you walk, so you need to train it hard for it to grow.

EXECUTION :

Stand at the machine with your back straight, place your shoulders under the pads, and place the balls of your feet on the foot plate.

Rise up by extending the feet, while keeping the knees straight, and hold the contraction for one to seconds.

Return to the starting position, and try to get a full stretch when you lower your heels, then repeat.

MUSCLES WORKED :

Gastrocnemius

Soleus

VARIATIONS :

Standing Barbell Calf Raise
Standing Dumbbell Calf Raise
Standing Calf Raise on a Dumbbell
Standing Rocking Calf Raise
Standing Calf Raise With Bands



DONKEY CALF RAISE (STRAIGHT-LEG) 

This is a great exercise that increases the mass and width of the calf muscles. Reps in the 12-15 range provide best results.

EXECUTION :

Lean over forming an L with your torso and lower body, and place the balls of your feet on the platform.

Have a couple of people sit on your back, then rise up on the balls of your feet, and hold for the contraction for one to seconds.

Return to the starting position, and try to get a full stretch when you lower your heels.

MUSCLES WORKED :

Gastrocnemius
Soleus

VARIATIONS :

Donkey Machine Calf Raise


SEATED CALF RAISE (BENT-KNEE) 

This is the best exercise to increase the size of the soleus. Reps in the 12-15 range provide best results.

EXECUTION :

Sit at the machine, with your knees positioned under the pads, and the balls of your feet placed on the foot plate.

Extend your feet, and hold the contraction for one to two seconds.

Return to the starting position, and try to get a full stretch when you lower your heels.

MUSCLES WORKED :

Soleus
Gastrocnemius

VARIATIONS :

Seated Barbell Calf Raise
Seated One-Leg Dumbbell Calf Raise



LEG PRESS MACHINE TOE PRESS (STRAIGHT-LEG)

This exercise builds the entire calf muscle. Make sure you go through the full range of motion, to get full development.

EXECUTION :

Sit at the leg press machine, and place the balls of your feet on the foot plate.

Push up on the balls of your feet, and hold the contraction for one or two seconds.

Return to the starting position, and try to get a full stretch when you lower your heels.

MUSCLES WORKED :

Gastrocnemius
Soleus

VARIATIONS :

Vertical Leg Press Machine Toe Press





ADS