The calf-time show: if you want to build your lower legs, be prepared to go heavy

Muscle & Fitness, July, 2009 by Brad McCray

EXECUTION: Push straight up onto the balls of your feet until you reach your maximum height. Hold the contraction, then slowly lower the weight until you feel a stretch in your calves. Repeat for reps without bouncing.

INTENSITY TECHNIQUE: Increase the amount of time you hold the contraction as your endurance improves.

Peyton Hillis

SNAPSHOT

Birthdate: Jan. 21, 1986

Birthplace: Conway, Arkansas

Height: 6'1"

Weight: 250 pounds

College: Arkansas

Drafted: 7th round of the 2008 NFL Draft by the Denver Broncos

Position: Running back

Highlights: 343 rushing yards, 5 touchdowns as a rookie; rushed for career-high 129 yards in win over New York Jets

STRAIGHT-LEG CALF PRESS

TARGET: Gastrocnemius

START: Sit in a leg-press machine with your back fully supported, placing your toes at the bottom of the foot platform so your heels hang off.

EXECUTION: With your knees nearly locked, extend your ankles. Lower under control until the weight creates maximum stretch at the bottom.

Note: For safety, make sure the machine handles remain locked.

INTENSITY TECHNIQUE: Have a partner help lift the weight so you can do forced negatives.

SEATED CALF RAISE

TARGET: Soleus

START: Sit erect with your knees under the pads, and your toes and the balls of your feet on the step so your heels are unsupported. Your knees should be bent 90 degrees with your toes facing forward.

EXECUTION: Lower your heels as far as possible until you feel a stretch in your calves. Push up onto the balls of your feet, raising your heels above your toes or until you reach maximum extension. Repeat through the full range of motion.

INTENSITY TECHNIQUE: At the bottom of the exercise, either you or your partner can push down on the weight to force greater flexion.

The Routine

Ideally, train the soleus with bent-leg movements before switching your
focus to the gastrocnemius with straight-leg exercises.

EXERCISE                 SETS  REPS

Soleus
Seated Calf Raise          5   3-8

Bent-Leg Calf Press        5   3-8

Gastrocnemius

Standing Calf Raise        3   3-8

Donkey Calf Raise          3   3-8

Straight-Leg Calf Press    3   3-8

Training Split

* "Working the legs functions as warm-up sets for the calves, so going from legs to calves is great as long as you have the energy and your glycogen levels are high," states Eric Sternlicht, PhD. "But if you do calves first and train them properly--using negatives and heavy loads--you run the risk of overfatigue that could affect the rest of your leg workout."

DAY  BODYPARTS TRAINED

 1   Legs

 1   Chest, back

 3   Shoulders, biceps, triceps

 4   Legs

 5   Forearms, back

6-7  Rest

BENT-LEG CALF PRESS

(NOT SHOWN)

TARGET: Soleus

START: Sit in a leg-press machine with your back fully supported, placing your toes at the bottom of the foot platform so your heels hang off the edge.

EXECUTION: This is nearly the same as the straight-leg calf press except your knees are bent. Place your hands on your knees for support. Avoid pushing the weight with your hands or quads. Remember to lock the safeties.