The gastrocnemius muscle, more commonly known as the calf muscle,
is easily the most stubborn muscle to train. No matter how hard you
train, genetics will define the shape of your calves far more than any
amount of effort. Unfortunately, I am one of the unlucky few that was
born with short calf muscles. I don't think I've ever dated a girl who
has had shorter calves than myself.
As limited as you may be by genetics, there are definitely changes you can make to your exercise routine to spark growth in your calf muscles.
Recovery Interference
The calf muscles differ from others in that their daily use from walking can hinder the muscle recovery process. Remember, as you work out, you are breaking down the muscle, and over the course of the next few days, the muscle grows and strengthens as it recovers. Performing lower body-intensive cardio immediately after you work out your calves can also impede muscle growth.
Intensity
One thing some people don't realize is how quickly the calf muscles can regain their strength in between sets. The typical 1-2 minute rest that most people employ won't work for the calves.
You want to force as much blood into your muscles as possible while lifting. Two things you can do for your calves to increase the intensity are to shorten your rest time in between sets to about 15-20 seconds, and to do standing calf raises to failure in between each set with weight. For example, do your set of 10 reps with weight, step out of the machine and do standing calf raises with both feet until you can't move anymore. Try that after every set!
Form
Have you ever seen people jumping into their standing calf raises at the gym, resembling bouncing? I don't know if I haven't. The calf raise is supposed to be a slow, controlled movement, but many people tend to overestimate the amount of weight they can lift on a standing calf machine and rely on bending and straightening their legs to generate momentum, rather than using their calf muscles to lift 100% of the weight.
The best way to resolve this form issue is to simply slow down the lift. Try standing on a step with your heels hanging off the edge, and with both feet, lower your heels as low as possible and raise them as high as possible. Imagine you are pushing the balls of your feel through the floor, rather than pushing your body upwards.
You should be able to complete the same full range of motion with and without weight added to this lift. If not, you need to lower the weight! Learn the proper techniques now, because bad habits at the gym are incredibly hard to un-learn.
So now we know what not to do when trying to grow our calves. But what is the right way to work out the calf muscle? Here is a routine that I call the "calf burnout" that I perform at home in just 5 minutes, but keeps me sore for days!
* Use the stairs in your home, or any small ledge that you can step on to that will remain rigid. Ideally, you will be doing this exercise barefoot.
* Begin on one foot, and lower your body while keeping only the ball of your foot on the stair.
* Do NOT bend and straighten your knee at any point of this portion of the exercise! This removes emphasis from your calves to your quads and glutes.
* Push yourself upwards by imagining you are pushing the ball of your foot through the floor. Be sure to go upwards slowly so that the temptation to generate any momentum with other muscles is eliminated.
* Perform 10 reps on one foot, then ten on the other with no break in between. Aim for six sets on each foot. Mix in a few sets with your foot pointed in or out to emphasize certain parts of the calf muscle. If you need a little assistance with the last few reps of a set, it's OK to push yourself up just slightly with the hand rails on our stairs.
* Squat down into a baseball catcher's position and perform as many reps as possible with both feet on the floor. Hold onto something for balance, if necessary. This targets the soleus muscle, the muscle that runs from the base of your calf to your heel.
* Stand back up, put both feet on your stair and perform as many reps as possible.
* One last part! Squat back down into a catcher's position and perform as many more reps as you can.
Try this routine, if you dare!
As limited as you may be by genetics, there are definitely changes you can make to your exercise routine to spark growth in your calf muscles.
Recovery Interference
The calf muscles differ from others in that their daily use from walking can hinder the muscle recovery process. Remember, as you work out, you are breaking down the muscle, and over the course of the next few days, the muscle grows and strengthens as it recovers. Performing lower body-intensive cardio immediately after you work out your calves can also impede muscle growth.
Intensity
One thing some people don't realize is how quickly the calf muscles can regain their strength in between sets. The typical 1-2 minute rest that most people employ won't work for the calves.
You want to force as much blood into your muscles as possible while lifting. Two things you can do for your calves to increase the intensity are to shorten your rest time in between sets to about 15-20 seconds, and to do standing calf raises to failure in between each set with weight. For example, do your set of 10 reps with weight, step out of the machine and do standing calf raises with both feet until you can't move anymore. Try that after every set!
Form
Have you ever seen people jumping into their standing calf raises at the gym, resembling bouncing? I don't know if I haven't. The calf raise is supposed to be a slow, controlled movement, but many people tend to overestimate the amount of weight they can lift on a standing calf machine and rely on bending and straightening their legs to generate momentum, rather than using their calf muscles to lift 100% of the weight.
The best way to resolve this form issue is to simply slow down the lift. Try standing on a step with your heels hanging off the edge, and with both feet, lower your heels as low as possible and raise them as high as possible. Imagine you are pushing the balls of your feel through the floor, rather than pushing your body upwards.
You should be able to complete the same full range of motion with and without weight added to this lift. If not, you need to lower the weight! Learn the proper techniques now, because bad habits at the gym are incredibly hard to un-learn.
So now we know what not to do when trying to grow our calves. But what is the right way to work out the calf muscle? Here is a routine that I call the "calf burnout" that I perform at home in just 5 minutes, but keeps me sore for days!
* Use the stairs in your home, or any small ledge that you can step on to that will remain rigid. Ideally, you will be doing this exercise barefoot.
* Begin on one foot, and lower your body while keeping only the ball of your foot on the stair.
* Do NOT bend and straighten your knee at any point of this portion of the exercise! This removes emphasis from your calves to your quads and glutes.
* Push yourself upwards by imagining you are pushing the ball of your foot through the floor. Be sure to go upwards slowly so that the temptation to generate any momentum with other muscles is eliminated.
* Perform 10 reps on one foot, then ten on the other with no break in between. Aim for six sets on each foot. Mix in a few sets with your foot pointed in or out to emphasize certain parts of the calf muscle. If you need a little assistance with the last few reps of a set, it's OK to push yourself up just slightly with the hand rails on our stairs.
* Squat down into a baseball catcher's position and perform as many reps as possible with both feet on the floor. Hold onto something for balance, if necessary. This targets the soleus muscle, the muscle that runs from the base of your calf to your heel.
* Stand back up, put both feet on your stair and perform as many reps as possible.
* One last part! Squat back down into a catcher's position and perform as many more reps as you can.
Try this routine, if you dare!
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