6 Effective Rules For Calves Workout

Many training programs focus on the abs, back, biceps and triceps. There is much less information about exercises for calves workout. In this article you will learn how to pump up your calves, as well as their anatomical features.

Most people have shin muscles lagging behind the main muscle group. To remedy this situation, the calves need special attention. Strong and well-formed lower leg muscles will not only make the body more attractive, but will also give strength when performing exercises that focus on the lower body.

Anatomical features of the muscles of the lower leg

Let’s take a look at the muscles that make up the calves.

The calf muscles

They are diamond-shaped and consist of two bundles of muscles that extend into the Achilles tendon. These muscles contract when the heels are lifted on straight legs.

The cambal muscle

The calves also include the plaque muscle. It makes up 2/3 of the volume of the calves and is located under the calf muscles.

This muscle needs to be developed because it pushes the calf muscles up. Thus, the back part of the lower leg gets a beautiful shape.

The cambal muscle is contracted by lifting the heels when the legs are bent at the knees.

In addition to the two muscles mentioned above, the tibia also consists of small muscles. They contribute to the correct position of the feet and balance. It is not advisable to pay separate attention to them, because they will already take part in the performance of the main exercises. 

6 rules calves workout

1. Completeness of amplitude (contraction and extension)

To ensure completeness of amplitude, there should be an elevation under the toe. In order to maintain a useful amplitude, you should perform exercises on an uneven surface. The greater the amplitude, the better the muscles will work and therefore the faster their growth will be.

Algorithm of performing the amplitude:

• Descend to the lower point until the shin muscles are fully stretched. But you don’t have to go all the way down and pause at the lower point.

It is important not to hang on the tendons. Otherwise there will be a loss of tension in the muscles and no growth will occur.

• At the top point, there should be extreme contraction of the muscles. Lift on your toes as high as possible. This way the calves will start to work actively and get a beautiful shape.

The second rule will help you master this algorithm.

2. Exercise should be done smoothly and slowly

The pace of exercise should be smooth and slow. It is important to mark out phases for ups and downs. In this rhythm, the movements are easier to control. It is also necessary to remember that jumping on machines and bars (fast pace) will not help to pump up the calves.

Smoothness of movements is important – ascents and descents without jerks and abrupt body movements.

3. There should be a peak contraction at the top point

After rising maximally on your toes, stay in the upper point for a short period of time. There is no exact period of stay in the upper point, the approximate reference point is a few seconds.

Fixation of the peak contraction must be at the repetition of all exercises. Then the muscles of the lower leg will be actively worked out. Stimulation will occur during their full contraction.

4. Correct execution of reps

Based on the experience of advanced athletes, the most effective number of reps is 10 to 15. If there are more reps, slow muscles that are responsible for endurance and are poorly hypertrophied will begin to work. The desired shape of the calves will not be achieved.

In humans, the number of slow fibers exceeds the number of fast ones. Calves are needed for regular walking, not for heavy lifting. That’s why they have to be enduring. To make them so, and need a large amount of slow muscle tissues.

The effect of training can be enhanced by performing 10 to 15 repetitions with weights.

5. A good load on the lower leg muscles

In the question of how to pump up calves, it is important not only to perform exercises correctly, but also to provide a large amount of load on the shin muscles.

You should do at least 6 to 8 failure sets (sets in which the maximum number of repetitions are performed) during the workout. There can be several exercises, and even one if you are a beginner (train up to 1.2 months).

The peculiarity of refusal sets is that extreme reps are hard, but they must be performed beautifully and correctly, without jerking.

6. In order to pump your calves, allocate a separate time

There are three options for setting aside time to pump your calves:

1. Before squats and just before leg workouts.
2. On another day during an upper-body workout.
3. A separate workout focused on working out the calves.

Workout program

During training, you should perform exercises that will make the calves work at their full amplitude.

The most effective exercises for pumping up the calves are:

standing up on your toes;

rise on your toes while sitting;

toe press on an exercise machine;

lifting on your socks while standing on one leg;

“donkey” toe raises (Arnold Schwarzenegger’s favorite exercise).

You can combine the exercises you like best.

The first version of the workout:

1. Warm-up.
2. Stand up on your toes: 1 or 2 warm-up lifts and 4 work lifts. Do 10 to 15 repetitions.
3. Lift on toes while sitting: 1 or 2 warm-up lifts and 4 work stretches. Do 10 to 15 repetitions.
4. Final warm-up.

The second version of the workout:

1. Warm-up.
2. Toe press on the machine: 1 or 2 warm-up lifts and 4 work lifts. Do 10 to 15 repetitions.
3. Toe Up Standing on One Leg: 4 work lifts. Do 10 to 15 repetitions on each leg.
4. “Donkey” toe raises: 1 warm-up and 4 work raises. Perform 10 to 15 repetitions.
5. Final warm-up.

The approaches should be performed in failure sets, and the pause between them should not exceed 60 seconds.

Even if you feel your calves burning from the workout, don’t worry. They recover quickly.

Don’t forget to warm up and warm down

Before you start exercising, you should do a warm-up. It is needed to protect muscles, ligaments, and joints from sprains and to increase their performance. A warm-up at the end of the workout will help you recover your muscles more quickly and make them more elastic.

The effect of training can be enhanced by including in your diet protein foods, more vegetables and fruits, while refraining from fast food and unhealthy habits. In addition, regularity is important to achieve the effect, then you will have the figure you’ve always dreamed of.