subject: How To Properly Sculpt Your Calf Muscles [print this page] There are two primary muscle groups on the back of the lower legs-the gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that lies beneath the heart shaped gastrocnemius.
Both muscles contract to extend the feet and toes, but the soleus can only fully contract when your leg is bent to at least a 30-degree angle. There are several other smaller muscles in your lower legs, all of which will be developed by focusing on working the calves.
The only exception is the tibialis anterior muscle, which runs up the front of your shin and contracts to pull your foot and toes upward. The calf muscle is often neglected at the gym.
Very rarely you'll see people training their calves. When fully developed, the calves are eye-catching and you can actually see the separation between the outer and inner muscles.
It is essential that when you do any exercise that you perform the movements correctly. If you don't, you will receive less then optimum benefit from the exercise.
It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start. For each calve workout do 4 sets for each exercise listed below.
One workout do high reps (i.e. 15+ per set), and the next workout do low reps (i.e. 5-10 per set). This is one of the best ways to get stubborn calve muscles to grow.
The standing calf raise is a great tool for building quality calves. By using a pair of dumbbells to hold at your sides, you can create beautifully sculpted calves in the privacy of your home.
Of course, you'll want to get yourself a pair of dumbbells that you can add extra weight to. You should use a pair of dumbbells which are made to hold heavier weights.
There are two ways to perform this exercise: One leg at a time or both legs at the same time.
To use a machine, set the weight to a resistance you can handle while practicing perfect form. Step on the platform and take hold of the grip bars on the slides of the shoulder harness.
With your feet pointing straight ahead, place your toes and the balls of your feet on the platform. Set the shoulder pads so they will be slightly lower than your shoulders while you are in this position.
Bend at the knees and position your shoulders underneath the shoulder pads comfortably. Stand up straight so that your shoulders lift the shoulder pads, which will lift the weight plates up.
Keep your knees pointing straight ahead and keep bent very slightly during the exercise. The bent-knee position can help stretch the calves in the lower position and will save your lower back in the upper position.
Make sure to keep your body straight during the exercise. Be careful not to bend at the waist during any portion of the movement or hyperextend your back at the top of the movement.
Doing either of these can injure your back. Stick your chest out and keep your shoulders squared at all times during the exercise.
Keep your head straight and level and look straight ahead at all times. To use dumbbells, first, pick up the dumbbells and stand in front of a platform, which should be about 1 inch high.
Step onto the platform and position your feet a couple of inches apart. Bring the dumbbells to the sides of your body, with your palms facing each other.
Place your toes and the balls of your feet on the platform. Keep your knees pointing straight ahead and keep them bent very slightly during the exercise as the bent knee position can help stretch the calves in the lower position and will save your lower back in the upper position.
You must make sure to keep your body straight during the exercise. Be careful not to bend at the waist during any portion of the movement or hyperextend your back at the top of the movement.
Stick your chest out and keep your shoulders squared at all times during the exercise. Keep your head straight and level and look straight ahead at all times.
If you consistently do these exercises, your calves will look beautiful in no time. Work hard, and wait to see your results!
