Some people are born into money, some people are born with amazing intellect, and then there are those that have been blessed with massive calves. Don’t you just hate those people? Maybe hate is too strong a word, but I certainly envy those bodybuilders that rarely need to do a calf raise, yet display thickly developed muscle from knee to ankle.
The real kicker is that some of them might not be bodybuilders, or even give a second thought to their calves at all. With that said, lack of genetics is not always the culprit when it comes to sporting less-than-impressive calves. Much of the time, it's also because they're trained as an afterthought rather than a major muscle.
So if your parents didn't pass down the calf gene that doesn't mean you can't still legs. Some of them are lucky to have gained them without actually working out for them. If you're either ignoring calves or only throwing a couple of lazy sets in for each at the end of your workouts, it's time to start treating the area below your knees with some more respect.
The Calf Game is Strong.
There is no denying that some individuals can develop outstandingly strong calves with minimal effort. Most people find that their calves are resistant to growth. Every time you take a step the calves are activated, and they're burdened with carrying around your bodyweight all day long. This means that you must attack fiercely to make them get bigger and stronger. But we need to work smartly too.
There are certainly many ways for you to gain muscles at the calves but then you need to know what suits you the best and works great for you.
8 Ways to get your calves toned:
- You must know the basics first. There are two major muscles that you need to tone to gain what you want. The upper calf (gastrocnemius) and the lower calf (soleus). The upper calf has fast-twitch fibers; they should be trained before exercises for the soles so that you can produce the highest level of muscle tension. So For a period of 2-4 weeks, train your calves on a daily basis before returning to your normal program. Do a set of different exercises each day.
- ng standing calf raises with just your bodyweight on top of your normal program right before your bedtime. Go for the maximum burn!
- Be a ballet dancer every now and then, as you must have seen that they dance on their toes and the most important part is that they usually have amazing calves.
- Every time you encounter a staircase, do a calf raise up each step. On the way down, step onto the ball of your foot, as this will act almost like a ply-o-metric movement for your calves.
- Try doing two calves workouts per week: one with very heavy weights for sets of 4-6 reps and one with very light weights for sets of 25-50 reps, this will attack fibers that you probably haven't been hitting with conventional workouts.
- Train calves in your bare feet (if your feet can handle it). This will increase the range of motion for any calf movement and will force a very intense contraction.