When it comes to creating a complete and balanced physique, calves represent quite an issue. Calves are the most difficult muscles to develop due to the calf structure among different individuals. For most, the calf structure goes from the knee to the ankle. But in some cases, the muscle (muscle belly) is very long. The tendon attaching it to the lower leg is short. Having a few inches of extra length makes a big difference in muscle volume. This is because the muscle size is measured in three dimensions, not two.
A person who has high calves is going to have a tough time in developing size compared to a person whose calf is made of muscle mostly and little tendon. Forearms are the same case. Although with high calves, you might never be successful in developing the best lower leg, however, you can significantly increase the size and end up with a development you may have thought never to be possible. Even with well-endowed calves, training is necessary to get personal potential. You may not know in some cases what your potential might be.
If you are looking for tips regarding training calves, read on below:
Train Harder & Smarter
You need to make some intelligent choices. Like with fixing equipment, you need to find an effective technique or require a big hammer. You just need to know which application is the most suitable. Weight training is just like that. Somebody parts require you to understand the complex physiology if you wish to achieve maximum development such as different angles and special intensity techniques. On the other hand, some respond best to straight-forward ones.
In some cases, training smart is not as important as training hard. The key is to understand the difference. Look at the structure of the muscle or muscles being trained. Back and chest are made of complex structures, requiring you to learn techniques. On the other hand, calf muscles are not that complicated. Both the outer gastrocnemius and underlying soleus muscles have simple functions. Their main function is to flex the muscles. You have to train them effectively by doing exercises that allow you to flex the ankle against the appropriate amount of resistance.
Basic Calf Exercises
Due to their simple structure, there are two types of effective calf exercises:
- Calf raises with leg straight
- Calf-raises with the leg bent
The outer gastrocnemius muscles originate above the knee. You have to keep your knee locked and leg straight to fully extend and stretch it. For that straight-leg calf raise is suitable. However, it could be more effective to bend forward with your legs straight since stretching the hamstring also stretches the gastrocnemius to some extent.
The best way for this is the good-old donkey calf raise. You would see the big names doing donkey calk raises with a training partner in original Gold’s Gym. The gastrocnemius goes slack once you bend your knee. But the soleus muscle originates below the knee. You work on this muscle when you do some kind of seated or bent-knee calf raises.
The Problem with Athletic Shoes
See that you don’t do your calf training wearing athletic shoes that are so in trend today. This is a suggestion that is 100% effective in calf training. They are designed to help you flex your foot and ankle. But what you need is your calves to do all the work without using any artificial springs in the shoes.
You can increase the effectiveness of the movement doing calf raises in bare feet and wearing socks or some soft foot covering. Some of your reps should be light enough to go to your big toe like a ballet dancer for full flexion of the calf at the top. You can do toe raises to stretch your calves between sets. You can hold on to a piece of equipment to help you put your weight on your toes.
Best Calf Training Techniques You Should Try
Here are a few helpful tips and techniques for you to increase the effectiveness of your calf training:
- For each set, do about 15 to 20 reps. All the leg muscles benefit from higher reps than the muscles of the upper body.
- Go for the fullest range of motion possible. Stretch down to the bottom, come right up on your toes on top. Calf muscles work in mid-range; you can get a good response with full-range movements.
- Give full attention to your training as you would to any other body part for a great response.
- Spend more time on calf-training than other body parts. Calf training is included in every workout or every other workout. Calves recover more quickly from the workout stress.
- See that you don’t do calf exercises without wearing highly-supportive athletic shoes.
That is all that you need to know about calf training. Bodybuilding is no easy feat. It requires a lot of patience and dedication. To increase your endurance and stamina, you should take supplements and steroids to boost the effectiveness of your workout. But you need to do it with your trainer’s advice and recommendation. If you are looking for oral or injectable steroids for sale in the U.S. look no further than BSO – Buy Steroids Online. BSO is one of the well-reputed sellers of steroids on the internet that sells genuine products. You can rest assured of high-quality and premium products that are made using ingredients from Para Pharma, a renowned name of industry.
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