subject: Four Tips For Training Your Calves [print this page] Four Tips For Training Your Calves Four Tips For Training Your Calves
For most bodybuilders, developing big, muscular calves is a challenge. If calf training is a challenge for you, then here are four tips that you should keep in mind when training your calves:
1. Forget about the "toes in" or "toes out" variations while training your calves. It doesn't do anything extra to develop the inside or outside of your calves. Besides the "toes in or out position" will place stress upon your ankle and knee joints. Keep your toes pointed straight.
2. Follow strict form and proper technique on all of your calf exercises. When using the standing calf raise, donkey calf raise or toe press on leg press machine, keep your knees locked. You're training the gastrocnemius on these three exercises, so make sure that the gastrocnemius is fully stretched by keeping your legs straight. Often, I see bodybuilders bending their knees on these exercises. I suspect that the weight is too heavy for them and they are using "a little push" from the thighs to get the weight up. Don't cheat! Keep your form strict.
3. Use flexible athletic shoes while doing any calf raise work. Your shoes should have a flexible sole. Rigid soles will restrict your ability to bend your toes as you raise your heels. This will reduce the amount of contraction that you can obtain at the top of your calf raise. Also, "high-top" athletic shoes can restrict your ankle flexibility. If you use high-top shoes, then unlace the top 3-4 eyelets to allow ankle flexibility while doing calf raises.
4. When raising your heel during a calf raise, try not to twist your ankles and heels outward. If you twist your ankles/heels outward, then you'll roll up on your outer toes. When doing a calf raise, put your force on your big toes instead of your outer toes. This will result in a stronger contraction of your calf muscles.
Calves can be difficult to train and grow. They require special attention to detail to ensure that your form and technique is correct and that sufficient stimulation is attained during training to promote growth. Follow these four tips to help you build better calves.
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