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

Muscle & Fitness, July, 2009 by Brad McCray

INTENSITY TECHNIQUE: Hold and flex at maximum extension to reach the top of the soleus.

DONKEY CALF RAISE

TARGET: Gastrocnemius

START: Step onto the calf-raise platform of your choice and center the pad so the weight is distributed evenly across your hips. Place your toes and the balls of your feet on the step so your heels are unsupported. Grasp the handles and unlock the safety catches.

EXECUTION: With your knees bent very slightly, rise onto the balls of your feet. Extend your ankles, then lower your heels in a controlled manner.

VARIATION: If you use the bent-over donkey calf raise, you can attach weights to a chain belt and hang the plates between your legs. Arnold Schwarzenegger would do this with a guy on his back--hence the name.

Stretching: The Truth

* The calf muscles are so strong and dense that stretching and flexing can help facilitate growth. "Most people stretch only with their knees straight, and they stretch the Achilles tendon only close to the heel instead of close to the soleus," says Eric Sternlicht, PhD, an assistant professor at Occidental College in Los Angeles and a personal trainer for three decades. "Stretching with the knees bent allows for a greater range of motion. In ballistic sports such as basketball and soccer, stretching and bouncing in that range creates even more dynamic stress on the tendons."

To stretch your calves on stairs or a block, place your toes on the block and force your heels down until you feel tension in the calves. Stretch with your knees extended for 6-10 seconds, then lean forward slightly and stretch for 6-10 seconds with your knees bent. Alternate 3-5 times.

BY BRAD MCCRAY

PHOTOS BY IAN SPANIER