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When you think of that sexy body you may think of abs, or biceps, or maybe some nice glutes. For some reason, the calves never seem to get any love. Not only are these muscles important to those working toward that perfect body, but they are also one of the most important muscles when it comes to movement. Without the calf muscles, you would not be able to power through that squat, or even stand up straight. With such important jobs you would think that the calf muscles would stand out above all else. But the truth is, these workhorses of the body are hard to train. When it comes to training the calf muscles, a little bit of knowledge can go a long way.

 

What we commonly call the calf is actually two separate muscles - the gastrocnemius, and the soleus. The soleus is a deeper muscle and the workhorse of the two. This muscle is made of mostly slow twitch muscle fibers and keeps the body upright all day while standing or walking. The gastrocnemius is the party boy that sits on top and impresses the ladies when you are playing volleyball. The primary functions of these fast twitch muscle fibers are plantar flexion of the foot, and bending the knee. While both have different functions, they combine to make one of the hardest working areas of your body. Take a second to think about all of the walking, standing, jumping, squatting, and bending that you do before you ever set foot in the gym.

 

We all know that “one guy” who swears that the calves are impossible to train. Many people will write the calves off as one part of their body that will never grow or be defined. The truth is that calves can be hard to train, but not impossible. There are many obstacles to overcome, but with a little knowledge and hard work you can start building those calves in no time at all.

 

The number one reason why calf muscles won’t grow is simply from neglect. Along with that point, another reason why the claves refuse to grow is a lack of variation. Think about how much time you spend on other muscles compared to your calves. When training your biceps, you may do concentration curls, hammer curls, reverse curls, and a plethora of other exercises possibly on the same day. When most exercisers train their calves, it is safe to say they do three sets of standing calf raises with three sets of sitting calf raises and let that be that. This makes it easy for both calf muscles to become accustomed to the routine and plateau.

 

To solve these problems, you must make training the calves a priority. The best way to cross the plateau is to shock your calves out of it. Start by changing up your number of reps and sets. You can also lower rest periods, increase tempo and most importantly--change up the exercises. For more advanced lifters you can also throw in shock training like negatives, one and a half’s, or static holds.

 

It would be irresponsible to say that genetics does not play a part in calf development. The good news is that even genetics can be overcome in this case. Blood flow is an important factor in muscle growth and repair. If your calves are not getting the amount of nutrients they need through the blood, it can hinder growth. To overcome this obstacle, you must train your calves consistently to increase vascularity in that region. Another key genetic factor is the neuromuscular connection. Have you ever tried to write with your non-dominant hand, or notice that certain movements seem clumsy? This is because the mind-body connection has not been made with those muscles. When training your calves, don’t just move up and down. Concentrate on the movement and squeeze those calves at peak contraction for 3-5 seconds to tell the calves that they are there to work, not play.

 

The last reason that the calf muscles may refuse to grow is because you refuse to go. Training the calves sucks - it can be painful and tiring. If you refuse to work through the pain and weakness, you will never achieve the results that you want.

 

Before getting to the movements that will dominate your calves, there are a few simple techniques that will help you along the way. If it is possible, train in your bare feet. Shoes can be restricting and prevent you from reaching your maximum range of motion. When doing standing movements, roll forward onto your big toe instead of putting even pressure over all of the toes. This technique will feel like you are turning your feet inward and offer a full contraction of the calf. Take care of your calves…just like every other muscle of the body, the calves need their rest along with a good stretch, and even the occasional foam rolling.

 

If you are looking for the definitive calf workout, it would have to be the donkey calf raise. This move requires a partner for the full effect. Begin by bending over with your hands on a sturdy surface such as a bench. Locking your knees and stretching your hamstrings in this position stretches the calf as well, making the exercise more effective. Have your partner sit on you back like they are riding a donkey then stand on your toes like a traditional calf raise. Make sure that you are squeezing at the top of every contraction before releasing and repeating the movement. This exercise will whip your gastrocnemius into shape in no time.

 

Another calf exercise that is underutilized is the sled calf raise. The same machine that is used to build killer quads and hamstrings can do the same for your calves. Begin by pressing the sled to the top and then sliding your feet down so only your toes are supporting the weight. From here, you can begin pressing the weight with your toes and letting the weight stretch out your calves on the way down. This exercise primarily works the gastrocnemius, but also brings the soleus on board for support.

 

Lastly throw in some variation to your standing calf raises. Try doing a few sets with your heels together and your toes pointing outward. Follow that with a few sets with your toes pointing inward and your heels pointing outward. You could also play with the width that you keep your feet apart when you are performing traditional toes forward calf raises.

 

Combining these movements with the standing and seated calf raises that you are already doing will help to push your calf workout to the next level. They may be stubborn, but you did not get to where you are by giving up.

 

Train hard, work through the pain and eventually you will trick those calves into getting big.

 

Arthur Thares – Arthur is an accomplished personal trainer and writer. After working for multiple fitness centers, he decided to start his own in-home training company to work with clients on a more intimate level. He is ACE-certified and holds a degree in Health and Exercise Sciences. In his spare time, he enjoys reading up on the latest trends in nutrition, homeopathy and fitness.