You spend all your time walking on your legs, squatting or running (if you like to torture yourself with treadmill cardio!). But you’re still on #TeamNoCalves?! It’s time to get serious about calf training. It’s one of the most difficult muscle groups to train and build up for most people, but with diligence and proper form, you can achieve super strong calves in no time.
What’s so hard about training calf muscles?
If you’re still struggling to add mass to your calves, you’re going to need to focus on them in your workout plan – that’s what this article is all about.
Everybody wants to have ripped arms, shredded core muscles, or bolder shoulders. Unfortunately, most people don’t include calves in their training sessions. Today, we’re going to teach you how to train your calves and thicken those chicken legs!
What makes up the calf muscle?
There are a few key muscles in the calf – the main ones you’re probably thinking about are the gastrocnemius and the soleus. They’re the ones you need to stretch to help your squat mobility, but they’re also the key to thick, strong-looking calves (you know, the ones you don’t have yet!).
The gastrocnemius is the large, upside-down heart-shaped muscle that you see when you tense your calves. This mainly covers the upper half of the calf and its the majority of what you’re going to train when you perform exercises like calf raises.
The “gastroc” (because gastrocnemius is a bit of a mouthful!) is also important for rotating the foot internally (inversion) and externally (eversin) so you need to consider how this contributes to strength, size, and health for your joints!
The soleus is less superficial: you can’t always see it very easily because it lays underneath your gastroc and even your Achilles’ tendon. You’re going to struggle to hit this muscle conventionally, but don’t worry – we’re going to teach you how to use it and how to keep it strong, muscular and healthy (just like you).
Benefits of training the calf muscles
Your calves are pretty far away from where the thinking happens, and you don’t spend much time looking at them, so it’s no surprise that most people don’t understand all the benefits of training them!
There are multiple benefits you can gain from putting a few minutes into training for big, strong calves:
Aesthetics
Super-strong upper legs or biceps with tiny calves is going to look ridiculous. The “chicken legs” label exists for this kind of person who has no calves and basically the physique of a seagull – nobody wants to be that guy.
Protection from pulled muscles
Training your muscles for length, strength and size is key to keeping those muscles and their joints healthy. Training through full range-of-motion is key for keeping healthy and avoiding injuries.
Strengthening your calves doesn’t just mean protecting you from ankle injuries (super common for runners and field athletes like football players), but also knee injuries. Most people forget that the calf muscles attach at the other end, too!
Power
Studies in weightlifting and other power sports show that ankle extension (and the calves) contribute to the maximum amount of force you can produce. This means that, by overlooking the calves, you’re missing out on significant % of your maximum power potential.
Just because you’re not training your calves! Seems like a silly reason to lose doesn’t it?
Stability
During any sport where you have to run, such as tennis or soccer, you will have thousands of sharp turns. The word sharp tells you everything you need to know about this: they’re dangerous and you have to be careful with them!
If your calves are stronger, there is a chance your legs will tolerate more sudden changes without an injury.
Calf Muscles – Philosophy
To train the calf muscle well, you’ll want to work the muscle group over its normal, full range of motion. Full range of motion (if you’re standing up and holding onto something) means from the bottom of your flexibility (toes pointing up, like in an ankle stretch) to fully extended – on your tiptoes.
Plantar flexion (the tiptoe bit) has a normal ROM of around 40 degrees. If you want the best results, you must use every last inch of this range – you’re going to see better mobility, stability and strength. Especially if you combine it with slow-eccentrics to really stretch the muscles and boost your size gains.
Squatting above parallel doesn’t count and everyone’s laughing at you when you’re not looking – the same is true of calf training. When you cut your ROM to add weight, everyone knows you’re ego lifting and you’re just cheating yourself: you are the one losing out on muscle mass!
Repetitions
The regular number of repetitions won’t help when it comes to your calves. The lower-body muscles are built for endurance. You’re going to need to really shake it up and hit them with maximal weights or put serious stress on them by going high with the reps. Calf training doesn’t work if its easy: you have to be tough and put in the heavy reps.
If you do 12-15 repetitions with a regular break of 90-120 seconds, your muscles will probably remain the same, unless you’re lifting really heavy.
The perfect number of repetitions for calf training falls between 20-30 per set. Do at least 6-8 sets with slow-eccentrics and short pauses.
Ultimately, the key is to step up your workout and really push yourself past the comfort that stops so many people ever getting thick calves! Your routine needs to be harder than a regular everyday activity.
Can you do 50 repetitions? Go for it! Compared to other muscle groups, your load will be smaller – 30-50% of your 1 max rep (who knows their 1RM calf raise?) will probably be the best option possible.
Top 4 Calf Exercises
Here is our list of the best calf exercises. Remember to respect the rule of full motion. And don’t do the exercises explosively – you already do that every day when you walk or run. Do it slowly or moderately instead – your calf muscles need to feel moderate tension which lasts.
Seated Calf Raises
One of the forgotten exercises. We recommend this to everyone that’s starting calf training – there’s no real risk of injury and no advanced techniques to learn. Chances to hurt yourself while doing this exercise on the machine are almost zero – as long as you don’t act like an idiot!
Technique
- Hop on to the seated calf raise machine putting your feet straight under the lower part of the platform provided with the heels extending off. You can put your toes in, straight or out, depending on the muscle group you want to target.
- Put your lower thighs under the lever pad. Adjust the pad properly to the length of your lower leg, making sure the lower third of your quads stand comfortably. Put your hands on the top of the lever pad.
- Lift the lever up, releasing the safety bar, and push your heels up. This is the starting position.
- Lower your heels towards the ground until your calves are fully extended and inhale.
- Return to the starting position raising your heels and contracting your muscles with control and exhale. Continue until the remainder of the set.
Mistakes and tips
- Point your toes to the inside to target the gastrocnemius lateralis, and to the outside for the gastrocnemius medialis.
- Try to hold the contraction on the top for at least 1-2 seconds.
- Look for slow, constant motion.
- The part of your quads 5-10 cm above your knees should be placed on the lever pad.
Standing Barbell Calf Raises
This is a great exercise that can help you build more strength and load more heavily. You can turn those chicken legs of yours into a thing of the past with this tremendous exercise.
Technique
- Begin the exercise by taking the barbell off the rack and standing with your legs shoulder-width apart. The barbell should be resting on your traps.
- Push through the balls of your feet and extend your foot as high as you can. Exhale as you reach the top position.
- Return to the starting position slowly and in a controlled manner, and inhale.
- Continue until the remainder of the set.
Mistakes and tips
- Stand on the sturdy elevated surface to make sure your heels are off the ground. A Plate or stepper might be a good choice.
- Do not rotate your feet to the inside or outside, you might hurt yourself.
- Try to keep your spine straight and your core tight.
- Do not lean back or you will endanger yourself.
- Try to perform at least 30 repetitions per set.
Donkey Calf Raises
You will need a donkey calf raise machine for this exercise. It is technically the most difficult exercise, but it will turn your calves into bulls!
Technique
- Put your lower back and hips under the padded lever on the machine. Your sacral bone should initiate the contact with the machine.
- Keep your arms tight on the side handles, and place your feet on the calf area extending it off in the air. You can turn your feet inward or outward. Keep your knees fully extended, this is starting position.
- Raise your knees as high as possible flexing your calf muscles and exhale while holding a contracted position.
- Return to the starting position with control and inhale. Lower your heels until your ankles are fully stretched. Continue until the remainder of the set.
Mistakes and tips
- Muscle targeting and feet rotation rules are the same as for seated calf raises.
- Your coccygeal bone might also be the starting place for the contact with the machine.
- It is very important to keep your knees stationary for maximum effect.
Smith Machine Reverse Calf Raises
Technically, this exercise is very difficult since it is done in a completely different way. You don’t lift heels off the floor, you are lowering it. But the effect is great if done in a proper way.
Technique
- Put the barbell in the proper position on the Smith machine according to your height. Put a raised platform under the bar.
- Your heels are on the top of the platform while your toes are in the air. Your toes are positioned forward, with the feet shoulder-width apart. Lower the balls of your feet to the ground.
- Put your shoulders under the barbell, putting the bar on your traps. Push the barbell extending hips and knees until your spine stands erect. Try to keep your knees slightly bend – it is your starting position.
- Raise the balls of your feet off the floor, and extend your toes using the full ROM. Exhale as you go up and hold the top position for at least 1 second.
- Start lowering your feet with control and inhale. Continue until the remainder of the set.
Mistakes and tips
- Your toes must not go to the inside or outside.
- Make sure you use the safety bars – this exercise is dangerous.
- Put the barbell on the upper part of your traps for maximum balance.
- Put the dumbbell in between your feet for more resistance.
- If you put the platform forward or backward, you will provide more efficiency to the upper or lower part of your calves.
- Your knee must remain stationary all the time.
Final Word
It is very hard to train a muscle that works all the time in real life, like the calf muscles. It’s already used to as much action as you can throw at it.
Unfortunately, most bodybuilders forget to work their calves (and shins), instead focusing on biceps and chest.
You need to work all parts of the body equally! Follow our recommendations and enjoy watching your calves growing – you’ll never have chicken legs, or be that guy, again.
P.S. Check out some good ideas for improving your workout with adding any extra reps or sets.
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