Build And Tone Your Calf Muscle
Having lean, ripped calf muscles is something everyone would love to have. Unfortunately, most people make some
costly mistakes in the gym and at home that prevents them from reaching this goal.
In this article I will discuss how to build incredible calf muscles with a few simple exercises and muscle building nutrition tips.
Your calf muscles are some of the smaller muscles in your leg. Your calf actually comprises of five individual
muscles - the triceps surae, sartorius, gastrocnemius, tibialis anterior, and soleus.
Generally, the largest muscle of the calf is the triceps surae. This muscle can be split into three bundles of
muscle - the vastus intermedius, vastus lateralis, and vastus medialis. The calf is largely responsible for the
extension of the ankle and stabilizing the knee joint. Because of this, any exercise that involves extending the
ankle will work the calf.
Another important thing to note is that the muscle of the calf consist of fast-twitch fibers, which means they
benefit from high weight and lower repetitions. However, your soleus is made of slow-twitch muscle fibers so it
responds well to high repetitions.
There are three main exercises that will help you build a lean, strong calf muscle. The first exercise is a
standing calf raise and it is perhaps the most effective movement for targeting the calfs. A standing calf raise
allows you to lift a large amount of weight. This is a good exercise to complete after a set of squats or deadlifts
because the calfs will already be warmed up.
Standing calf raises can be completed using dumbbells, barbells, or a machine. A variation of the standing calf
raise is the three-way bodyweight calf raise. This movement is derived from the popular workout program P90x and
involves 3 sets of 30 calf raises. The first set will begin with your toes pointed outwards and you will do 15
slow, controlled reps and 15 fast reps.
For the second set, keep your toes straight and perform the same style of reps. Your last set will begin with
your toes pointed inwards and follow the same structure as the last two sets. These standing calf raises aim to hit
all areas of your calf muscle.
The second effective exercise for the calf muscles is the seated calf raise. This exercise helps you isolate the
calf muscles and really focus on contracting them as you lift the weight up. They can be performed using the
machine or by holding a barbell or EZ bar across your knees.
Your calf muscles also respond very well to running and other activities that use the legs. Working a sprinting
or running program into your workout routine is a great way to work all the muscles of your calf. As with any
muscle, it is important to give it the rest and recovery it needs.
Keep in mind that your calfs will also be worked when you do squats and deadlifts, so you may end up working
them more than you intend. In addition to rest, it is also important to give your body quality nutrition to help it
build new muscle. Keep these important bodybuilding tips and exercises in mind
when adding calf movements to your workout routine!