Trying to build some monster calves? Try these tips! ⬇️
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You have two primary muscles in your calves, the gastrocnemius (the thick upper part) and the soleus (a thinner, deeper portion the runs down to the heel)
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A standing or knee extended postion= more focus on a contraction in the gastrocnemius. A seated (flexed knee position)= more focus on soleus. -
1. Hit calves with high frequency.
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2. Work from a variety of positions including seated, standing, donkey, and leg press (📸here)
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3. Use lighter weight. Too many people load as much weight on the machine as possible and bounce the weight up and down. This not only puts you at risk for injury to your ankle joint but shifts most of tension to the achilles tendon and the stretch reflex of your muscles, Instead of actually doing damage to the muscle belly itself, effectively WASTING YOUR TIME!
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4. Slow and controlled reps are key to eliminate stretch reflex and stop the movement before the weight shifts to the ankle joint.
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5. Wear a flat soled shoe
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Calves are just like any other muscle and must be overloaded in order to grow. With that being said, how often do you train your calves? Do you hit them as hard as you hit your arm workouts? This is the first thing you should address in your noble quest to build an impressive set of calves.
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