The Calves are a smaller muscle that many people have difficulty developing due to ineffective volume, poor moving patterns, and yes, we can even blame the genetics too.
But before we point and blame our genetics on the poor muscular development of the calves, we need to understand that majority of lifters do calves incorrectly.
This is seen from the individuals who put on obnoxious amounts of weight on the calf raise and “bounce” while attempting to perform a repetition.
In this article, we will discuss how to strategize on calf development to truly build some badass calves. Calves may be a big part of genetics, but that does not mean we can’t build some solid ones!
This is a chapter in our eBook, The Muscle Compendium.
The Calves consist of two major muscles: the gastrocnemius and the soleus.
The function of the calves is to flex the foot at the ankle and flex the leg at the knee. The calves work with the legs in the assistance of walking, running, jumping, and more.
When emphasizing the muscular development of the calves, one would flex the foot at the ankle by lifting your heel up and rising with your toes.
Isn’t it surprising that a simple muscle like this just absolutely sucks at growing?
Although the calves are a tiny muscle group, there are a variety of strategies you can utilize. In this section, we will discuss any strategies that will transform your calves.
This section is very limited when it comes to calf exercises; the most effective exercises are the following:
Use a standing calf raise variation and a seated/angle variation (either the seated or donkey calf raise).
*You can do dumbbell variations for standing and seated as well if you are lacking a specific calf machine!
To conclude our brief calf training section, we recommend doing 12-16 weekly sets for optimal calf development. You are able to spread calf work over 2-4x weekly granted you follow the weekly sets recommendation.
In regards to rep ranges, 10-20 reps are optimal. Utilizing standing and seated calf exercises will help muscular development in this area. Adding to that, I recommend trying unilateral/a single leg calf raise for effective development as well.
Since the calves are such a small muscle with a small range of motion, slow and controlled is the key to bigger calves. Commonly, people put a heavy amount of weight on the machine and bang out calves by “bouncing” up and down. This is absolutely ineffective and an insult to me.
When training calves, picture leading with the heels and ending with your toes. This means engage the liftoff with your heels first instead of your toes. You will contract your calves right at liftoff in doing this.
To conclude our calf training section, genetics plays a big part in fitness, but that should be no excuse to not train calves.
Thanks for reading, Reforged Legion!
Until next time!
Today, most pre-workouts have changed, but we believe it's very important to know exactly what you put into your body - especially how the supplement industry is regulated.
So we are going to talk about some components in pre-workouts that benefit you during (and even after) your workouts.
Let's dive in!
If you haven't been following our Vlog series, you might not know what we have in store.
So today, I wanted to share with you an announcement on our upcoming Peak Performance Nootropic Pre Workout, Catalyst!
One of the things I primarily have my friends who work desk jobs or play games for hours at a time is a mix of strength exercises - from powerlifting to strongman.
These exercises typically help with core strength, upper body strength, and grip strength - parts of our body that need strengthening due to our prolonged hours of sitting.
I say one of the best exercises for this are Farmer's Walks or any exercise that makes you carry heavy weight for extended periods of time.
These variations of exercises have built crazy grip strength for myself.
In this post, we are going to dive into grip strength, and ultimately why I believe Farmer's Walks are a excellent for functional strength development.