Turn Those Calves Into Cows | The Body Part Specialization Series Pt.1

A Step-by-Step Guide To Building Big and Strong Calves

For some individuals developing outstanding calves with minimal training effort can be accomplished. For the majority of us, we need both hard AND smart training to turn those calves into cows.

Having long muscle bellies is crucial for calf mass, particularly in the gastrocnemius (upper calf), and is considered one of the most important factors for big and strong calves. The lower your muscle belly inserts on the bone, the better potential you have in bodybuilding as a career. French naturopaths from the early 1900s believed in the concept of "Short tendons, big muscles" which holds true to this day.

Short muscle bellies are advantageous for athletic activities other than bodybuilding, as they provide better leverage for running and jumping.

After assessing muscle size, the next step is to determine the fiber type composition of a muscle in order to understand various training factors. The fiber type composition can provide insights into three main aspects of a muscle: its susceptibility to damage or soreness, its potential for growth, and the ideal repetition ranges for training.

Regarding the calves, it's important to note that fast-twitch muscle fibers are more prone to experiencing muscle damage compared to slow-twitch fibers. This is likely due to fast-twitch fibers generating more force and being less oxidative than slow-twitch fibers. As a result, it's expected that the calves are less likely to get damaged or sore from training. This is evidenced by the fact that calves are one of the muscle groups that recover the fastest following challenging training sessions.

Creating a top-tier athlete requires a coach to thoroughly cover all aspects of training. It is essential to focus on building strength in all muscle groups to ensure proper joint stabilization in the body. Improved joint stability allows athletes to showcase higher levels of strength and power during performance.

 

Understanding Calf Anatomy

Calf Muscles Explained

To effectively train the calves, it is crucial to have a good understanding of the basics. The calves are comprised of two main muscles: the soleus and the gastrocnemius. The soleus is located beneath the gastrocnemius, which is the more prominent muscle typically associated with calf muscles.

Both of these muscles have distinct roles to play. The gastrocnemius is a two-joint muscle that crosses both the ankle and knee joints, while the soleus is a one-joint muscle that crosses only the ankle joint. The soleus is important for providing support to the ankle when the knee is bent, while the gastrocnemius helps to support the knee joint.

 

Importance of Strong Calves in Bodybuilding

Strong calves are essential for a well-rounded physique. The calf muscles play a crucial role in athletic movements and should be a key focus in any training regimen. Without strong calves supporting the ankles and knees, athletes are more susceptible to injuries. By strengthening the calves, athletes can enhance their overall performance and reduce the risk of potential.

What Is The Fastest Way To Build Calf Muscles?

 

 

Here are 9 proven training tips to help jump-start new muscle growth on stubborn calves.

1) Train Calves at the Beginning of Your Leg Workout.

If your calf muscles resemble the sleeve of a barbell, you must prioritize training them at the start of your leg workout when energy, focus, and intensity are at their peak. Avoid leaving calf training until the end of the session, as they may not receive adequate attention due to fatigue or be worked with insufficient effort. 

2) Perform Full Range of Motion

To fully develop calf muscles, bodybuilders and athletes should avoid short, bouncy movements and instead use an elevated platform with a full range of motion. For optimal calf development, I recommend using blocks that are at least six inches high and slightly rounded. These rounded blocks are more comfortable than straight-edged ones, which can dig into your arches.  If you're not used to performing full range of motion calf exercises, try holding the bottom position for at least four seconds during your next six workouts to retrain your muscles. 

3) Keep Knees Locked During Standing Calf Raise Exercises

Bodybuilders and athletes need to keep their knees straight while performing donkey calf raises, standing calf raises, or training calves on a leg press. This ensures maximum tension on the gastrocnemius portion of the calf. Bending at the knee transfers the load to the quads and glutes and deactivates a significant working portion of the gastrocnemius muscle. So, it's better to reduce the weight slightly and keep the knees locked and straight for better results.

4) Train The Gastrocnemius Muscle Before The Soleus Muscle.

Because the gastroc muscle is primarily composed of fast-twitch fibers, it should be trained before exercises for the soleus to produce the highest levels of muscle tension. For example, perform the standing calf raise before the seated calf raise.

5) Use the Correct Repetition Protocol to Maximise Calf Development.

When it comes to calf workouts, the number of reps you should do depends on the type of exercise you're doing. For exercises where your knees are bent, like seated calf raises, your soleus, which sits underneath the gastrocnemius muscle, does most of the work. Based on muscle biopsies, this muscle is made up of about 88 percent slow-twitch muscle fibers and responds better to higher reps. So, it's best to do sets that last at least 40 seconds to develop your soleus optimally.

On the other hand, for exercises where your knees are straight like donkey calf raises and standing calf raises, your gastrocnemius muscle takes on most of the weight. Based on muscle biopsies, this muscle has about 60 percent fast-twitch muscle fibers and responds better to low reps and heavy weight sets that can be completed in around 20-40 seconds.

Because the soleus has a higher percentage of slow-twitch fibers, it can recover more quickly than the gastrocnemius. This means you can train your soleus more often, with shorter rest intervals (less than 30 seconds), while training the gastrocnemius only twice a week. Many people have found that they get the best results by training their soleus daily and their gastrocnemius only twice a week.

6) Vary Your Foot Position on Calf Raises

This is an important tip and not very well known among today's certified personal trainers but by turning your feet outward you can increase the activity of the lateral (outside) head of the calves, while turning your feet inward can increase the activity of the medial (inside) head of the calves. This variation results in unique stress that can lead to faster muscle growth.

7) Don't Forget to Train The Tibialis Anterior

Based on my personal experience, the tibialis anterior is often the most neglected muscle in any gym. This forgotten calf muscle is located at the front of the lower leg and is composed primarily of fast-twitch muscle fibers so it's best to train a little heavier and keep the reps between 10 to 20. Developing this muscle adds fullness to the calf for maximum development. From an athletic standpoint, the tibialis muscle helps protect the knee and reduces the chances of getting shin splints. Weak tibialis development can lead to knee pain. To perform exercises that involve dorsiflexion (pulling the toes towards you), you can use bands wrapped around the upper portion of your foot, a cable machine with an ankle strap attachment around your foot, or my personal favourite, a kettlebell with your foot placed through it on an elevated surface. Simply flex the kettlebell up and lower it down slowly without it slipping off your foot.

8) Incorporate Unilateral Calf Training

If you have trouble feeling your calf muscles during training or if you have a calf imbalance, you may experience new growth by training your calves one at a time. Try doing single-leg calf raises on the standing calf raise machine, single-leg calf presses on the leg press machine, or single-leg seated calf raises. Focusing your effort on a single limb in this way will help you target and focus the load on your calves and maximize neural drive.

9) Vary The Strength Curve of Calf Exercises

When using a leg press or hack squat machine, the 45-degree angle of your body makes it mechanically easier to reach the top part of the motion. This changes the resistance pattern for the calf muscles, challenging the nervous system and potentially leading to new muscle growth. Bands are also a great addition to calf machines to overload the mid and shortened range while reducing the lengthened range or bottom portion. This is a great way to spend slightly longer in the stretch position to increase the rep tempo further.

 

Effective Calf Training

Before delving into specific exercises for calf training, it’s important to acknowledge that the average person walks 4900 to 5200 steps a day. This data highlights that high-volume, low-intensity workouts may not effectively stimulate sufficient calf muscle growth. As a result, it is crucial to incorporate a diverse range of training techniques to shock the calves into growth. However, due to the limited number of exercises available for calf muscles compared to other muscle groups, and the restricted range of motion, varying the speed of movement during exercises can be challenging. 

 

Best Exercises for Building Bigger Calves

Standing Calf Raise Machine/Smith Machine

• Stand tall, toes pointed forward, and a straight knee.
• Raise each heel off the ground while pushing through the balls of the feet.
• Ensure control throughout the movement with a slight pause at the top of the contraction.

Seated Calf Raises

• Sit in a seated calf raise machine with the machine’s pads on top of the thighs.
• Feet should be shoulder-width apart with toes pointed forward.
• Heels should be hanging with the balls of the feet pressing into the foot platform on the machine.

Single Leg Elevated Calf Raises

• Stand on a raised box or step platform with the heels of one foot hanging off the edge.
• Hold a dumbbell close to the body on the working foot side.
• Press the balls of the foot into the platform to slowly raise the heels, pause at the top, and slowly lower back down.

Calf Raises on a 45 Degree Leg Press 

• Sit inside a leg press with the upper portion of your feet at the bottom of the platform.
• Press the balls of the foot into the platform to slowly push the platform away from you, pause at the top, and slowly lower back down. Make sure to have the safety locks in place!

Donkey Calf Raises (Can be performed on a smith machine too)

• If performing this on a dedicated donkey calf machine, ensure the pads sit on the lower back and hips are stacked above the knee and ankle joint.
• Press the balls of the foot on the platform to slowly raise the heels, pause at the top, and slowly lower back down.
• If performing this on a smith machine set the bar on safety stops roughly about hip height.
• Place a bar pad (found commonly in many gyms for hip thrusts) at the center line of the smith machine barbell. 
• Create a platform using weight discs that are approximately 5-6 Inches in height directly under the smith machine barbell. 
• Next, place an adjustable bench set at about 30-degree height about half a meter in front of the smith machine to allow you to rest your elbows as you perform the movement.
• With elbows on the bench and bent over in a 90-degree body position with lower back directly under the smith machine barbell, lift the barbell by pushing the hips up towards the ceiling and  slowly push the platform away from you, pause at the top, and slowly lower back down.

Kettlebell Tibialis Raises

• Place one foot through the center of a kettlebell and ensure it's secured to prevent the kettlebell from slipping.
• Place the heel of the working foot on an elevated surface to allow enough room for the kettlebell to raise and lower without touching the floor
• Contract your Tibialis muscle by raising your toes to the ceiling, pausing, and lowering slowly. This movement can also be done on a cable system with your foot placed through an ankle strap attachment.

Training Principles for Calf Growth

How Often to Train Calves

• Train your calves at least twice per week. The soleus muscle can handle more volume than the gastroc muscle.
• Choose 2-3 calf exercises per session each targeting a different portion of the calf muscle for best results.

Basic Training Principles

• Increase the volume of your workouts to overload the muscles and promote muscle growth.
• Slow down the tempo of exercises to increase the time under tension and overload the muscles.
• Increase the range of motion during exercises to overload the muscles and promote muscle growth.

Workout Routines and Progression

Example Calf Workout

This workout provides a complete stimulus to the full calf muscle. It follows the recommended rep protocols and respects the appropriate loading parameters to ensure maximum calf development. Give it a try!

• Standing Calf Raise: Perform 6-8 reps using a 3110 tempo (3 seconds to lower, 1-second pause at the bottom, 1-second raise, no pause at the top). Complete 4-5 sets
• Seated Calf Raises: Perform 15-20 reps using a  3110 tempo (3 seconds to lower, 1-second pause at the bottom, 1-second raise, no pause at the top). Complete 3-4 sets
• Tibialis Raise (Kettlebell, machine, or Cable): Perform 8-12 reps using a 2012 tempo (2 seconds to lower, 0-second pause at the bottom, 1-second raise, 2-second pause at the top). Complete 3-4 sets

The Physique Protocol Pro Tip

If your tight for time, and you can only perform one calf exercise - make it the donkey calf raise. It's a superior movement that places the calf in a stretched position limiting the load on the spine and knee while providing maximum tension on overall calf development.

 

 

Just look at Arnold Schwarzenegger's calf development when he started training calves seriously. Nowadays there are dedicated donkey calf machines but performing them back in the day involved asking lifters in the gym to sit on your hips while elevated on a calf block or surface.