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Pump Up Your Calf Muscles Today

Here are a few calf building

exercises to try if you’re interested in turning those

elusive phantom muscles into bulging, granite stones.

STANDING CALF RAISES

Place your feet on the platform so the balls are flush on

the edge. Be sure not to put too much or too little of

your feet on the platform. Slowly raise your heels,

rotating the balls of your feet along the platform, until

you are on the tips of your toes. Hold and squeeze your

calves for two seconds, feeling the contraction, then

slowly allow your heels to drop down slightly below the

edge of the platform. Repeat the process. Try two-three

hard sets of 15-20 reps at a tolerable weight.

SEATED CALF RAISES

This exercise is identical in range of motion to the

standing version. The main difference is that your knees

are bent in this exercise, emphasizing the soleus muscle

as opposed to the gastroc muscle (which is stressed in the

standing calf raises). Rotate the balls of your feet on

the platform, lifting the heels as high as you can,

squeezing the calves for a two-count during the

contraction. Slowly lower you heels and repeat the motion

for 15-20 repetitions through two-three vigorous sets.

LEG PRESS CALF RAISES

Place your feet on the platform, locking your knees, so

that only the balls and the toes are on the platform. Your

heels should be beneath the platform. Make sure your feet

are parallel to one another and not making a V-shape on

the platform. If need be, place your toes just slightly

outward. However, keep your feet only a couple of inches

apart. Slowly rotate the balls of your feet, lifting the

weight with your toes until your calves are contracted.

Squeeze for a moment then slowly lower your heels before

repeating the movement. Finish off with two or three sets

of 12-15 repetitions.

For an interesting high-intensity variation, try a Giant

Set using all three of the exercises listed below. Begin

by banging out as many strict form standing calf raises as

you can, move immediately to seated calf raises (you’ll

need to have the weights set up and ready to go), and

complete the Giant Set by doing leg press calf raises

until you can’t do no more. Take a break and repeat the

Giant Set one final time!

Most importantly, remember that the best remedy to a

troubling muscle group is variation and persistence. If

your legs seem like they drop straight from the back of

your knees down to your heels like a freight elevator ­

with no stops in between ­ don’t be discouraged. You’re

not alone.