Parts One and Two of this series covered how to get killer quads and hamstrings. Now it’s on to our calves…
There are really two big muscles between the back of your knee and your ankle, which you know as your calves. The calves consist of the gastrocnemius, and the soleus, two completely separate muscles. There are a few smaller, less important muscles, but the ones we will want to focus our training around will be these two. When I see people training their calves, it is almost ALWAYS the exact same training. Usually they are doing 3 sets of 20 reps. It always seems really standard to do about 20 reps when it comes to training your calves, but people usually can’t explain why.
Where does that rep scheme come from? It comes from the idea that since we walk on our calves every single day, it means that they are much slower to respond than a lot of other muscles in terms to training. Thus, they need more reps to reach this ideal training result. My thoughts on training your calves are a little bit different than this. I usually have two different approaches as it relates to training your calves.
Lift Heavy Weight!
Where did the idea come from that it is ok to train every single other body part heavy but not your calves? If anything, the calves need the HEAVIEST training because we walk around on them all day! Walking around is light training and they get used to that. So just doing a set of 20 reps really might not be heavy enough to force them to be shaped the way you want. I know when you think of “heavy” training you think of getting bigger. That is not the case with your calves. As I mentioned in the introduction, they are more stubborn to change than most other muscles because of the repetitive work that they do. Trust me when I say that just because you lift heavier weight in the 8-10 rep range, it doesn’t mean that you will get giant calves! They may start looking how you want them to though.
1-2 Sets to Failure
A great way to really force your stubborn calves to change is to train them to failure! It is only one to two sets for your calves in the ENTIRE workout, so you will not overtrain them. You should shoot for getting anywhere from 50-100 reps depending on your current level of fitness. I always recommend using weight when doing this to help you place extra demand and resistance on your calves (in addition to your own bodyweight). Your body is already used to lifting your bodyweight every time you step. Add some weight on there and see how many reps you can perform. Then, try to up that number of reps each week (or just add weight).
Exercises for Your Calves
Donkey calf raises, seated calf raises, and one-legged calf raises are all great exercises in which you can apply those two training principles to. The first two are very common calf training exercises, while the one-legged calf raise is much less used. I actually prefer to use the one-legged calf raises over the other two. It is not a strong preference, but I have personally seen slightly better results using one leg at a time, possibly because it puts the entire load on the single leg instead of using the muscles from both legs. Instead of standing on both legs for your sets, you just do the same amount of sets and reps for each leg individually. If you are short on time, obviously it is common sense that you do regular calf raises. I know you all know how to perform calf raises, so I won’t spend any amount of time explaining how to do them, however I will recommend that you try for a slight pause at both the top and the bottom of each rep to avoid bouncing and using your momentum to initiate the motion. Just remember that if you want to see results, you must do something a little bit different than what you have been doing. If you keep on doing the same thing you were doing before and haven’t been seeing results, it’s time to change it up.
Run in the Sand!
Another great way to work out your calves is to run in sand instead of on cement (if you have access)! Running in sand is a much better idea if you are looking to see better results with your calves. It requires more force to be applied to the ground to lift your leg up and to extend your body forward. Your calves are largely responsible for propelling you forward, so it really helps to overload your calves and introduce a new stimulus to adapt to. The first time I tried this tip, I was completely humbled when I ran in sand. I was used to running over three miles per session on cement. The first time I ran on sand, I was completely exhausted after only two miles. Give this a shot and you will see exactly why I recommend running in the sand to better shape up your calves! Whether it is running on the beach, or running laps around the local playground (hopefully the sandbox style instead of wood chips or tartan flooring), you should be able to find a decent sized patch of sand somewhere near you.
Summary
What do they say the definition of insanity is when it comes to training? Doing the same thing over and over and expecting different results. This is the most true when it comes to getting your calves to look like you want them to. If they don’t look how you want and you have been doing the same calf training for six months, it is time for a change! I am not saying you need to throw your entire calf training out of the door, but it may be time to add in some of these key training principles. Do not be afraid to try some different things with your calves. This type of exercise with your calves can make them very sore, and it can even be uncomfortable walking if you train them hard enough. It’s not uncommon to have trouble walking for a few days after first introducing these new methods into your training regimen. It may hurt, but just remember that you get out of it what you put into it!
Jessica Gereau – Jessica has a BS in Kinesiology from San Francisco St. University. Before becoming a certified personal trainer she achieved a personal weight loss of 60+ lbs, and this has motivated her to help others obtain similar goals. She founded Gym Class Fitness Studio in the Bay Area as a place where people can learn what she learned along the way - that cookies are a part of life, and the hard way is the only way. Jessica currently carries certifications for ACSM and NASM.