Not everyone has bodybuilder-size calves—this writer sadly included. But if your calves need growth, you can still do what Arnold Schwarzenegger once did: Work on them—daily if necessary. You can begin your quest for quality calves by trying out some of the moves below—hurry, because shorts season is upon us.
For those not blessed in the genetics department, there are a few reasons why the calves are challenging to grow.
Calves Are Slow-Twitch Dominant Muscles
The two muscles you are concerned with here are Gastrocnemius, the larger visible muscle, and the Soleus, a flat muscle underneath the Gastroc. Because they’re both involved in locomotion and standing, these muscles are slow twitch dominant.
Slow-twitch muscle fibers are challenging but not impossible to add muscle to because they rely on a rich supply of oxygenated blood called Myoglobin.
Myoglobin contains iron and stores oxygen required to carry out cellular respiration. Due to this fact, both muscles generate less power and strength than fast-twitch muscle fibers (great for muscle growth) but are slower to fatigue and better for endurance.
Muscle Origins and Insertions
You have no control over Muscle Origins and Insertions because your parents gave you this. The origin of a muscle is the attachment site which doesn’t move during muscle contraction, and insertion is the site that moves during muscle contraction. The insertion point is usually distal (away), and the origin is close to the insertion.
A longer insertion (tendon) and shorter muscle belly make the muscle harder to grow, while the shorter insertion and longer muscle belly make it easier. Furthermore, insertion points affect how big or small your muscles look when flexed. So either way, love on or hate your parents.
“For developing the calves, you need to focus on achieving a strong stretch at the bottom of every rep, taking enough time to dissipate the stretch reflex —four4 seconds at the bottom — then a controlled but powerful movement up, two-second contraction at the top, then a controlled negative,”
This is tempo training using a 4412 tempo. The first number is the eccentric (lowering) portion. The second is the bottom position, the third is the concentric portion of the movement, and the fourth is the top position.
“Since the calves are tough to develop, they need to be trained with higher frequency, even daily,” he adds.
Don’t give up because genetics and muscle fiber type are against you. Here are three exercises that will help add size and strength when performed regularly.
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Captain Morgan Calf Raise
Why is it called Captain Morgan Calf Raise? Watch the video and discover why it’s called Captain Morgan Calf Raise. The brainchild of strength coach Nick Tumminello, this innovative exercise provides you with a pre-stretch on one side while taking the other, improving your muscle-building potential and ankle mobility.
How to do it:
Grip two dumbbells and put your one foot on a box or step at around knee height.
Move your back foot behind your glutes and keep the front knee bent at 90 degrees.
Lean your torso forward and maintain that position.
Perform a calf raise on the back foot, lifting your heel as high as possible.
Then slowly lower down and reset and repeat.
Programming suggestion: Three to four sets of 12-15 reps at the beginning or the end of your workout once or twice a week.
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Elevated Single-leg Calf Raise
Performing the elevated single-leg calf raise helps prevent muscle imbalances between sides, preventing calf strains and keeping your Achilles healthier longer. But as great as it is for ankle health, this variation provides a loaded stretch and an extensive range of motion for added size and strength potential.
How to do it:
Hold a dumbbell in one hand, secure the other hand, and put the ball of your foot on the raised surface.
Cross your other foot behind the working leg and slowly lower it until you feel a loaded stretch and pause.
Then lift your heel as high as possible, pause, and squeeze at the movement’s top.
Slowly lower down, reset, and repeat.
Programming suggestion: Tension and control are keys here; once you lose them, it is time to stop the set. Perform these are the beginning or end of your training for two to four sets of 15-20 reps per side.
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Donkey Calf Raise
The Donkey Calf raises give you a loaded stretch and an extensive range of motion to develop this tough-to-grow body. Unlike the previous exercises, you can add weight. Angling your body and resting your arms on support gives you the stability to do just that. Heavyweight, an extensive range of motion, and a loaded stretch are a match for muscle.
How to do it:
Use a donkey calf-raise machine if you have access to one. If not, refer to the video above.
Secure your hand to the arm support, hinge at the hips, and place the balls of your feet at the far edge of the raised surface.
Slowly lower your heels until you feel a loaded stretch, and pause for three to four seconds.
Lift your heels as far as possible, squeezing your calves at the movement’s top.
Slowly lower down, reset, and repeat for desired reps.
Programming suggestion: With this variation, you can go heavy for moderate reps and light for higher reps. If you do this twice weekly, vary your load and rep range. Perform between three to five sets of eight to 20 reps, depending on load.
