Calves into Cows
G’day All
Training calves is one of the biggest hates of many bodybuilders but it has to be done.
If you haven’t chosen your parents correctly it’s gonna take years of hard punishment to
build great calves. I’m one of the unlucky ones who were definitely last in line when God
was handing out calves. At one stage I got to the point in my leg training where I
purposely slowed down my quad development because they made my calves look even
worse. In the first couple of years training my quads just blew up and made the rest of my
body look weak in comparison.
When training calves the first step has to be the right one. Always make sure you get a
full range of motion i.e. from heels to the floor through to heels to the ceiling. I prefer to
stretch my calves in between sets as this helps release the lactic acid burn that we all love
when training calves — wouldn’t it be cool if you received the pump you do on calves
when you train back!
Let’s say for example you weigh 100kgs. Take one foot off the floor, do a calf raise and
you’ve just done a single legged100kg calf raise! So imagine the kind of poundage that
it’s gonna take for any sought of decent calf development!!
The main function of the two main muscles of the calf — Soleus and Gastrocnemius — is
dorsi flexion (lifting of the toe) and plantar flexion (pointing of the toe). If these two
muscles are to be worked equally the leg must be in a straight as it appears that bent legs
as in seated calf raises seems to disengage the inner Gastrocnemius.
When Arnold started out his calf development was so bad he would have his posing
pictures taken with in water up to his knees to hide his calves. When the ‘Terminator’
decided to do something about this under developed body part he cut the bottoms off his
training pants so that his calves were exposed for everyone to see. Within a year they
were one of his best body parts so there’s hope for us all!
My first couple of sets when training calves are always very strict and very light in order
to get the blood pumping to those little lumps of misery near the end of my legs. Then I
pile on the weight and begin my work sets and the trip on the road to hell unfolds. Each
calf workout should be different, keep them guessing — low reps, fast reps, light weights,
heavy weights even change the angle at which you press your toes! I prefer a mix of
weight ranges within one workout such as going from light standing calf raises to heavy
toe presses on the leg press. When you can’t go any more just let the weight push the
calves into a full stretch at the bottom of the rep. This burns like hell and certainly
changes your driving control on the way home from the gym! Not a lot of gym’s have
donkey calf machines which is a shame because I rate them as one of the best for getting
a good stretch and contraction so if your gym has one please make good use of it…if only
just for my sake.
Another good one to try is do sets of standing calf raises and when you hit failure step off
the machine and continue the exercise standing on the floor. Contracting at the top of
these reps for a count of 2 brings tears to my eyes so does being kicked in doodies but I
prefer the calf tears!
I must admit Arnolds’ idea to cut the bottoms off his training pants is a good one. Since I
have been living in Australia I have worn shorts and as a result have never missed a calf
workout. I guess the exposure theory must work!
So my Jerry Springer final thought is — don’t miss a calf workout! Regularity is the key
to growth, keep hammering away at those puppies, and just imagine you’re a sculptor
adding clay not chipping it away.
Take care of yourself and each other…ok that’s going a bit far.
Cheers
Ian.