subject: Weak Point Calf Training [print this page] Weak Point Calf Training Weak Point Calf Training
When beginners enter the gym, they typically select a standard calf-training routine from a magazine and follow it fairy closely. It's typically 4 to 8 sets of standard mass-building calf exercises. They complete their sets each week and don't put much thought into the uneventful and often unnoticed calf muscles. However, as a bodybuilder becomes an intermediate or an advanced athlete, calf development or lack of development in certain areas of the calves becomes more apparent. When this happens, select exercises to emphasize the weak areas to induce growth.
Weak outer calves
Complete standard calf raises with your toes pointed inward. This works the outer head of the calf muscles.
Weak inner calves
Complete standard calf raises with your toes pointed outward. This works the inner head of the calf muscles.
Weak lower calves
Complete standing calf raises with the knees bent slightly. This brings the lower calves into play. Use higher rep ranges as well. This forces more blood from the body to these lower extremities. You can also finish off the workout with partial repetitions, keeping the range of motion in the very bottom of the movement, where the heels are nearly touching the floor.
Weak upper calves
During standard calf raises, practice holding the weight at the very top of the movement. Then, complete partial reps in which your range of motion is limited to the very upper half portion of the movement. This keeps continuous tension upon the upper calves and keeps the most blood in that region, stimulating the most growth.
The calves are a tricky muscle group because there are only a few exercises, which isolate them, and because their range of motion is so limited. Despite this, a few simple tricks changing angles of range of motion, for example can make all the difference as to which parts of the muscle group are isolated during each set. Use your familiarity with your body to try to pinpoint certain parts of the calves, and you'll ensure you never have any weak areas.
Also, when training calves, remember that patience is the most important virtue. Many top bodybuilders have poor calf development, as much of it is genetic and cannot be changed. Additionally, the calves support our bodies all day long. For a 200-pound person, the calves regularly lift 200 pounds all day long. Therefore, they require a great deal of weight, repetitions, and time to stimulate them to grow.
