I spend a lot of time at the gym and can't help notice how
bodybuilders can improve their calf training effectiveness. While
performing calf raises properly might seem like a simple task, there are
five practices that must be done in every calf raise exercise to obtain
optimum development to build bigger calves.
1. Smooth Exercise Motion With Slow Tempo - Avoid bouncing up and down while doing calf raises. Every repetition should be slow and controlled with no jerky or ballistic movements. Each repetition should take about 3-4 seconds to execute.
2. Full Range of Motion - Some bodybuilders use a short range of motion that's not even 2 inches. Your calves are capable of much more range. Each calf raise repetition should have a full range with an ankle joint lockout and a peak muscle contraction at the top and a deep, full stretch at the bottom. Many bodybuilders can't do a full range of motion because they're using too much weight to achieve a complete muscle contraction at the top. Reduce the weight just enough so you can achieve a full range of motion.
3. Raising Up on the Big Toe - This little trick will make a big difference in the contraction you feel in your calves. On each repetition, concentrate on placing all your weight and force on your big toe while you're contracting your calves. This involves kicking your heels outward a little to force the weight onto your toes when you're doing the raising or contraction phase of each rep.
4. Accentuate the Negative - You should perform the negative or lowering phase of each rep for 2-3 seconds. This will help increase the time under tension that the muscle experiences to help stimulate more calf growth.
5. Load Assisted, Post-Exercise Stretch - After each calf exercise, perform a post-exercise stretch of the calf muscles using a light resistance to assist in getting a full stretch. Do not use the same resistance as you used during the calf raise exercise for your post-exercise stretch. Your bodyweight should be sufficient resistance for straight-leg calf stretches. On bent-leg calf stretches, you should only use about 20% of the weight that you used on the Seated Calf Raise exercise for your load-assisted, post-exercise stretch. These stretches will increase your ankle flexibility and range of motion.
Strict form and proper technique is critical in any bodybuilding exercise and calf raises are certainly no exception. In fact, since calves are one of the harder muscles to develop, using strict form and proper technique is critical to achieving long-term progress in building bigger calves. Make sure you devote the proper attention to the five practices above for all your calf raise exercises and you'll see a big difference in your calf development.
1. Smooth Exercise Motion With Slow Tempo - Avoid bouncing up and down while doing calf raises. Every repetition should be slow and controlled with no jerky or ballistic movements. Each repetition should take about 3-4 seconds to execute.
2. Full Range of Motion - Some bodybuilders use a short range of motion that's not even 2 inches. Your calves are capable of much more range. Each calf raise repetition should have a full range with an ankle joint lockout and a peak muscle contraction at the top and a deep, full stretch at the bottom. Many bodybuilders can't do a full range of motion because they're using too much weight to achieve a complete muscle contraction at the top. Reduce the weight just enough so you can achieve a full range of motion.
3. Raising Up on the Big Toe - This little trick will make a big difference in the contraction you feel in your calves. On each repetition, concentrate on placing all your weight and force on your big toe while you're contracting your calves. This involves kicking your heels outward a little to force the weight onto your toes when you're doing the raising or contraction phase of each rep.
4. Accentuate the Negative - You should perform the negative or lowering phase of each rep for 2-3 seconds. This will help increase the time under tension that the muscle experiences to help stimulate more calf growth.
5. Load Assisted, Post-Exercise Stretch - After each calf exercise, perform a post-exercise stretch of the calf muscles using a light resistance to assist in getting a full stretch. Do not use the same resistance as you used during the calf raise exercise for your post-exercise stretch. Your bodyweight should be sufficient resistance for straight-leg calf stretches. On bent-leg calf stretches, you should only use about 20% of the weight that you used on the Seated Calf Raise exercise for your load-assisted, post-exercise stretch. These stretches will increase your ankle flexibility and range of motion.
Strict form and proper technique is critical in any bodybuilding exercise and calf raises are certainly no exception. In fact, since calves are one of the harder muscles to develop, using strict form and proper technique is critical to achieving long-term progress in building bigger calves. Make sure you devote the proper attention to the five practices above for all your calf raise exercises and you'll see a big difference in your calf development.
Jeffry Robinson is a NSCA Certified Personal Trainer specializing
in muscle building, fat loss and fitness consulting. With over 40 years
of bodybuilding experience and his in-depth knowledge of physiology,
anatomy and muscle building principles, he has developed new and
revolutionary information products for bodybuilders.
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