The Calf solution

[Greg Newton]

I normally don't work calves unless I am currently not running. I have several exercises I can do that work well, Gironda alternate calf raises, and the Penner calf raises I described in another thread last year, but both these exercises, whether done in VRT style or not, depend on a calisthenic motion. The problem for myself and others, is that it can overstretch the arches of our feet to do calf raises for any substantial number of reps or tension.

The solution? VRT toe presses. This is one I use for after running to prevent shin splits, but done with enough reps and tension, they also work all muscles of the calf and shin.

Sit on a bed or table with the legs out straight. Curl the toes back and extend the feet forward as if you are pushing against the pedals of the old Universal style leg press machine. Resist with tension as you move the feet back. I do one set of 20 to 30 reps with as high of a tension as I can produce. I don't have the biggest calves in the world; around 16 sixteen inches, but they are proportionate to my body and look bigger because they are so muscular. The muscularity is from this exercise. This is also a good exercise for beginners at martial arts who are having trouble curling your toes back to kick with the ball of the foot.

[gruntbrain]

Complement the VRT calf work, with some DSRs; while seated drape a belt/towel around your feet & pit your arms against your calves. Working a single calf at a time may be best no matter how you work calves

[VRT Man]

Greg, thanks for tip. I never did anything but VRT calf raises, but I tried this and it is a good one.

Greg Mangan

[workout warrior]

Thanks a lot Greg. I will try them three times a week and will report to you after a month.

Cheers

-Ahmed

[JoeJustice]

I hope this doesn't come off the wrong way, but why do some guys care so much about the calves? In magazines and books there seems to be a lot dedicated to "bringing up lagging calves". It just seems to me that they're such a small muscle group that they're really worth all that great much effort. People don't spend a huge amount of time working their forearms, like with calves the forearms get a good workout while you're working the rest of your body. I've noticed though that some people are really self conscious of the calves.

-Joe

[gruntbrain]

Joe
A set or 2 of calf work need not be time or brain consuming. These few sets wont likely result in aesthetic changes but rather strength ones. Morever, the ankle joint & the achilles tendon gets some work; their strengthening clearly has protective benefits

[workout warrior]

I hope this doesn't come off the wrong way, but why do some guys care so much about the calves? In magazines and books there seems to be a lot dedicated to "bringing up lagging calves". It just seems to me that they're such a small muscle group that they're really worth all that great much effort. People don't spend a huge amount of time working their forearms, like with calves the forearms get a good workout while you're working the rest of your body. I've noticed though that some people are really self conscious of the calves.

-Joe

I honestly really REALLY care about my forearms and want them to get as ripped and as big as possible.

[Germanowl]

Joe,

Many years ago I read an article somewhere about the focal points of power. The example used was a roman gladiator. The article had a diagram of a gladiator with a big X drawn over him. The focal points of this powerful soldier were the shoulders where the X started at both sides, the X then crossed at the abs and then reached down to finish on both sides at a powerful set of calves. If you can picture this for yourself and think what a base for power the calves really are, then I think it´s easy to understand why some guys like to work the calves hard.

Mark

[Greg Newton]

Morever, the ankle joint & the achilles tendon gets some work; their strengthening clearly has protective benefits

That is the reason I originally started practicing this exercise. I am not very interested in having big calves. In times gone by I've had them slightly bigger, but they cramped a lot. Same with the bicep. But I do like having muscular calves. Muscular is not necessarily large. Muscular means that the muscles are defined and delineated. In other words the gastrocnemius is heart shaped and you can see the separation of the gastrocnemius and soleus. As well, the Achilles tendon is prominent.

[gruntbrain]

Beyond calf raises, it's a good idea to work the ankle in multiple ranges of motion - use DVRs &/or DSRs with a towel or belt

[JoeJustice]

I will say, just for the record, I appreciate nice calf on a woman! But then I appreciate a lot of stuff about a woman.:in-love:

-Joe

[kenpopaul]

I use 1 leg calf raises with added DVR type resistance if needed. this has always given me great results.

I always had thin legs so have always concentrated on Leg exercises, this calf one has worked wonders.

I don't think it's stupid to concentrate on calf training at all, in fact there's nothing worse than seeing somebody who has a well developed upper body and thin legs, it looks out of proportion - yet you see it all the time. the amount of times you hear "Nah I don't train my legs", I don't get it. Same with any other bodypart, it's all about functional fitness, every part of the body being in proportion to other parts so they can work together perfecty.

- Kenpopaul

[Greg Newton]

Calves used to be a problem for me. We get it in our heads you need a calf raise machine and massive amounts of weight - Thank you Arnold - and back in the seventies and eighties, calf raise machines were few and far between in gyms. Beyond that, a lot of us over stretched our plantar fascia from doing extended range calf raises and it caused foot pain. However, as KenpPaul found, it is as simple as a one leg calf raise done VRT/DVR style. It is the tension generated in the muscle, not the amount of resistance.

[DT man]

Calf raises, Furey Squats and jumping rope are great overall leg development exercises.

[gruntbrain]

As an aside, you can easily make a "tip proof" calf bock:

Secure a 4x4 to the center of a 1x12

As a bonus, turn the block over to create an angle for the performance of an achilles heel stretch

[kendrix50]

Hey Guys,

I have always had very slim calves, so I was very happy to read this thread.. This is some great advice!!! I was just wondering how often one can perform these exercises each week??? Without overtraining.

Thanks again!

[Greg Newton]

Kendrix,

You can train the VRT/DVR pedal push every day. The one leg calf raise or a DVR calf raise I would practice every other workout. Do your calf workout after you have worked your thighs. The blood will be circulating in you legs and it won't be as hard to get the calves pumped up.