October 1, 2004, Newsletter Issue #122: Training Your Calves

Tip of the Week

There are 2 calf muscles (back of lower leg): soleus and gastrocnemius. The gastroc is the one you see; the soleus lies under it (closer to the bone). These muscles flex your foot downward, as in walking. To emphasize the gastroc, with some soleus involvement, do standing heel raises. Elevate the ball of your foot on a step or board so you can sink your heels down slightly. Rise up on the balls of your feet and come down slowly; be careful that the ball of your foot is securely on the surface so you won`t slip. Progression is both feet, one at a time, then make it harder by holding a weight in your hand (the other hand can be used to balance by holding on to something when you`re on 1 foot.) Most gyms have standing calf machines that are good. Some people like to use the leg press for calves, but I`d rather use an upright posture like you`re in when you naturally use the muscles.

Soleus is quite hard to train. You don`t see it, but making it bigger can increase the circumference of your thigh. If you want to train it, in addition to the gastroc, use the seated calf machine at the gym. With free weights, use the same movement as in the standing exercise, but do it seated. Hold a weight plate on your lap. Soleus needs lighter weights and higher reps. You can train gastroc with 10-12 reps. If you run a lot, you may not need to train your calves much. If you decide to do calf work, be patient with this difficult body part.

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