Build Calves of Steel!
STANDING CALF RAISES Place your feet on the platform so the balls are
flush on the edge. Be sure not to put too much or too little of your feet on the
platform. Slowly raise your heels, rotating the balls of your feet along the
platform, until you are on the tips of your toes. Hold and squeeze your calves
for two seconds, feeling the contraction, then slowly allow your heels to drop
down slightly below the edge of the platform. Repeat the process. Try two-three
hard sets of 15-20 reps at a tolerable weight.
SEATED CALF RAISES This exercise is identical in range of motion to
the standing version. The main difference is that your knees are bent in this
exercise, emphasizing the soleus muscle as opposed to the gastroc muscle (which
is stressed in the standing calf raises). Rotate the balls of your feet on the
platform, lifting the heels as high as you can, squeezing the calves for a
two-count during the contraction. Slowly lower you heels and repeat the motion
for 15-20 repetitions through two-three vigorous sets.
LEG PRESS CALF RAISES Place your feet on the platform, locking your
knees, so that only the balls and the toes are on the platform. Your heels
should be beneath the platform. Make sure your feet are parallel to one another
and not making a V-shape on the platform. If need be, place your toes just
slightly outward. However, keep your feet only a couple of inches apart. Slowly
rotate the balls of your feet, lifting the weight with your toes until your
calves are contracted. Squeeze for a moment then slowly lower your heels before
repeating the movement. Finish off with two or three sets of 12-15 repetitions.
For an interesting high-intensity variation, try a Giant Set using all three
of the exercises listed below. Begin by banging out as many strict form standing
calf raises as you can, move immediately to seated calf raises (you’ll need to
have the weights set up and ready to go), and complete the Giant Set by doing
leg press calf raises until you can’t do no more. Take a break and repeat the
Giant Set one final time!
Most importantly, remember that the best remedy to a troubling muscle group
is variation and persistence. If your legs seem like they drop straight from the
back of your knees down to your heels like a freight elevator with no stops in
between don’t be discouraged. You’re not alone.
Calves are a lot like snails. It seems like they’re constantly hiding in
their shells. Of course, it just takes the proper goodies, the winning form, and
that positive, uplifting attitude to ultimately lure them out.
Disclaimer: The views and statements expressed on this web
site represent the opinions of the authors and should not be considered
scientific conclusions. Neither MuscleMaster.net, MuscleMaster.com, Inc. nor the
authors of this article assume any liability for the information contained
herein. Specific medical advice should be obtained from a licensed health care
practitioner. Consult your physician before you begin any nutrition, exercise,
or dietary supplement program. Article Copyright 2001, 2002 by MuscleMaster.com,
Inc. Reprinted with permission, all rights reserved.
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