Calf Exercises – How To Build Calf Muscles
Building Calf Muscles
If you want to build up your calf muscles, they key leg exercises that you will need to perform are seated or standing calf raises, barbell rocking calf raises, and use stair steppers.
Before you undertake building your calf muscles, you might want to take a closer look at what some of the leading bodybuilders have been doing to build up their legs. All of these muscle builders, and even the great Arnold Schwarzenegger, have recommended a specific set of exercises that will bulk up your calves. Arnold himself has said in his interviews that your legs are already being given a daily workout as you walk or run. However, they have become accustomed to your body weight. So, if you want to build stronger and shapelier legs, you need to lift heavier weights.
Aside from weight training, you also need to incorporate in your fitness regimen a diet that is rich in proteins (or you can add protein supplements) and a lot of rest to promote muscle growth, repair and recovery. Also, when weight training, you should observe proper form and lifting techniques so that you stress – but not injure – your calf muscles.
Effective Calf Exercises
The best way to build your calf muscles is to perform weight training exercises that would specifically target these muscle groups. It is recommended that you do not do several reps using light weights, but instead do few reps but lifting heavier weights. To review the anatomy of the calf, it consists of five muscles, namely the gastrocnemius, soleus, peroneus, and the anterior and posterior tibialis muscles. All the exercises in your workout should target these specific muscles in order to bulk up your calves. Let us take a look at the individual exercises…
Standing Calf Raises
Weighted standing calf raises are best performed using standard gym equipments, but you can perform these exercises with just a plank and a barbell set. Before you perform this exercise, always measure your body weight, so that you can begin using barbell weights that are heavier than you, and increasing with every session.
Stand on a platform or other elevated surface with the balls of your feet, pushing your body up so that you are standing tiptoe. Exhale as you push your body up, hold your extended position for a count of one, and then go back to starting position (inhaling while you do so). It is best to exhale slowly as you hold extension. Make it a point to check your form – with back arched and chest thrust out as you move your body up). You might always want to try to increase your range of motion. Perform this exercise slowly. Avoid jerky motions or using your momentum because they will not stimulate your calves muscles.
Seated Calf Raises
Seated calf raises are the exercises most recommended for women who want to build their calf muscles. However, they need to be performed properly. Sit comfortably on the gym machine while positioning your toes on the platform before you. Next, push the platform down toward your thighs as though you are blocking your legs. With your hands at your sides, raise your heels as far as you can go, hold the position, and slowly go back down to starting position.
Use the heaviest weight that you can lift but perform fewer repetitions or as much as you can possibly do. If it is easy for you to do 12 reps, you need to increase the weight. Perform 10 reps in the next set, slightly increase the weight, and do another set of 8 repetitions.
Rocking Barbell Calf Exercise
In the case of men, rocking barbell calf exercises are the ideal workouts for the legs. When performing this exercise, it is very important that you maintain stability in your body all throughout. Start by hefting a heavy barbell on your shoulder and then stand upright with your chest thrust out and back arched. Next, rock your body forward, making sure that you lift your heels two inches off the ground. At this point, your body weight is being supported by the tips of your toes. Refrain from bending your knees. Next, roll your body backward, shifting your body weight to your heels, with your toes and the balls of your feet lifted off the ground. Make sure that you always maintain your balance when performing this exercise.
If you don’t have the financial means to go to the gym, you can duplicate the range of motion of standing calf exercises right in the comfort of your home by using stairs. Other good options include jumping rope or stair step-ups. It is not enough that you know how to perform these exercises; never forget to maintain good form and technique when doing them, so that you build up muscles. Always do a 5 to 8 minute warm-up consisting of cardio exercises before doing calf exercises and also calf stretches after you have finished pumping iron. You can also build up strength and stamina in your calf muscles by using a stair stepper.
Hope you enjoyed this article and that it gave you information to help you out. Till Next time!
Alex
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