Tag: Calves
Are Calves Genetic? Unlocking The Mystery of Lower Leg Growth
“Are calves genetic?”
If you’ve ever seen someone who clearly has never stepped foot in a gym with full, rounded calves, the question has probably crossed your mind; especially if you’ve been hitting your lower legs with calf raises for years with little result. You’ve probably also noticed that some pro bodybuilders, with massive development in every other muscle group, just can’t seem to bring up their calves.
If calf development is genetic, it means those of us who have lucked out in the genetic lottery will never turn our calves into bulls. However, if that’s not true, we’ve still got hope. Let’s dig into the facts to find out.
Calf Anatomy
The calves are generally understood to comprise two separate muscles: the gastrocnemius and the soleus. However, some people contend that they are actually two parts of the same muscle. That’s because they both converge at the Achilles tendon and produce the same action; plantar flexion (ankle extension).
The meaty part of the muscle that we generally consider as the calf is the gastrocnemius or gastro. The soleus is a flat muscle that lies under the gastro and has minimal growth potential.
The gastro comprises two parts; the inner and outer head. Both heads originate at the base of the femur, on the medial and lateral condyles (the rounded structure at the end of the bone). These origin points are just above the knee joint.
The soleus originates just below the knee. The gastro and the soleus then converge into the Achilles tendon, which then connects to the heel bone.
Role of Genetics on Calf Development
Genetics does, indeed, have a part to play in your ability to build your calves. Three key genetic factors contribute to the size potential of your lower legs:
Muscle Fiber Type
Muscle Fiber Density
Muscle Belly/Tendon Length
Muscle Fiber Type
There are two types of muscle fiber; slow twitch (Type I) and fast twitch (Type II). Slow twitch fibers are created for endurance work required for repetitive movements like walking and running. The soleus comprises more fast twitch fibers, while the gastro, though it still has more slow twitch fibers, has a higher percentage of fast twitch fibers. Fast twitch fibers are designed more for explosive, strength-type work, as is required when doing calf raises. These fibers have greater growth potential than slow twitch fibers.
A study by Gollnick et al., published in the European Journal of Physiology, analyzed the muscle fiber make-up of the soleus and gastro and other lower body muscles. They found that, on average, the soleus contained 80% of slow twitch fibers, while the gastro averaged just 57% of fast twitch fibers. [1]
This study also revealed that there is quite a variance in the percentage of fast twitch and slow twitch fibers among the study subjects. The range of fast twitch fibers in the soleus was between 64% and 100%. Regarding the gastro, the range was between 34% and 82%. These differences are the result of the genetic lottery.
So, a person whose gastro comprises 34% fast twitch fibers (and therefore 66% slow twitch fibers) will have a genetic advantage regarding muscle-building potential compared to a person with 82% fast twitch and only 18% slow twitch.
This leads to whether changing your muscle fiber type with training is possible. In other words, could a guy with 82% fast twitch fibers in his calves train a certain way to reduce that down to 50% to have more slow twitch fibers?
The short answer is that researchers don’t know. There is debate among scientists on this question, with some believing that you’re stuck with what you were born with, while others contend that, by doing more of a specific type of training, you may be able to make up to a 10% change. So, you may have a 10% window to develop more slow twitch muscle fibers by doing a calf raise exercises. You would engage in running, cycling, and other endurance work to develop more fast twitch fibers for endurance.
Related: The Average Calf Size for Men and Women
Muscle Fiber Density
Your muscle fiber density refers to the number of muscle fibers per unit of muscle volume. Your genetics determines this. Some people will be born with more muscle fibers in their calves than others. As a result, they will have more muscle-building material to work with. Their muscles will be able to grow bigger and stronger than a person who is born with fewer muscle fibers in the calves.
There is scientific debate about whether it is possible to grow more muscle fibers. This is known as hyperplasia (contrasted with hypertrophy, which refers to making your existing muscles bigger). The current consensus is that if hyperplasia does occur, it would only be possible to a small degree. [2]
Muscle Belly/Tendon Length
Genetics determines the length of a person’s calf muscle belly. A long muscle belly runs down from the back of the knee at least halfway to the ankle. A short muscle belly sits much higher on the lower leg. The ideal for muscle development is having a long belly and a short Achilles tendon. However, the length of your muscle bellies and tendons is entirely a matter of genetics.
High calf bellies are better suited for endurance exercise. In fact, you will notice that many high-level sprinters, basketball players, and endurance athletes have noticeably high calves. It is believed that their longer Achilles tendon provides for more force production in the way that a longer rubber band would.
It is important to remember that, for most people, their genetic predisposition to building calves will be about the same as for the rest of their bodies. So, you’ll probably have the same proportion of slow-twitch to fast-twitch muscle fibers in all your muscles. The length of your muscle bellies will likely also be proportionate throughout your body.
Sometimes, what appears to be a genetic predisposition to weak calves is actually the result of training style and focus. A classic example is when Arnold Schwarzenegger came to America in 1968. Back in Europe, the bodybuilding focus was on the upper body. As a result, Arnold did very little calf work in the gym. Looking at him onstage at the 1968 IFBB Mr. Universe (in which he came second to Frank Zane), you may have concluded that he had terrible calf genetics.
Arnold Schwarzenegger / Instagram
Yet, when Arnold came to appreciate that he needed to seriously focus on his lower legs to start winning competitions, he undertook an amazing transformation. Rather than hiding his weakness, he actually cut all of his training pants off at the knee so that he could be reminded every day of what he needed to focus on. He performed 500-pound sets of standing calf raises, along with seated and donkey calf raises six times per week. Within a few years, during which he once said he invested 5,000 hours on calf training, he was able to turn his biggest weakness into one of his greatest strengths.
Factors Beyond Genetics That Impact Calf Development
So far, we’ve seen that genetic factors affect your calf-building potential. The length, muscle fiber type, and density of your calves will not change much over the course of your life. So, if you’ve got high muscle bellies and long Achilles tendons, there’s nothing you can do about that.
You can’t, for example, alter your calves’ shape by modifying how you do your calf exercises. You may have heard that you can better target the inner or outer head of the gastro by angling your toes in or out when doing calf raises. This is not the case. That’s because the inner and outer heads pull on a single Achilles tendon. This causes the ankle to extend in just one direction. If it were possible for the ‘inner’ calf to work differently from the ‘outer’ calf, each head would require its own separate tendon and separate attachment to the heel bone. That would allow each one to act separately based on toe angling.
So, while you can’t change your calf muscle shape, what you can do is maximize what you’ve been given. Let’s now consider the best way to train to maximize your genetic calf-building potential.
The most commonly seen calf training exercise in the gym is the standing calf raise. This involves placing your shoulders under a pad that is connected to a weight stack. You then place your feet on a block that allows you to lower your heels below your toes level.
I often see people doing this exercise with just their toes on the block. However, this is a limiting foot position that would be akin to doing barbell curls by gripping the bar with only your fingertips.
The best foot position when doing calf raises will provide the most support for the movement to follow. When it’s just your toes on the block, you’ll find those toes slipping off as you progress through your reps, probably resulting in a shortened set.
So, rather than just your toes, you should place the balls of your feet on the block. This is the large, bony pad just below your big toe. Each toe has its own sesamoid bone, running on a diagonal rather than horizontally across the foot. So, to give your foot the most support, you should place the ball of your foot on a slight diagonal from the big toe down to the little toe. This will result in a ‘toes in’ position.
By the way, if you feel your feet slipping off the block while doing a set, you should pause and reset your position. If you don’t, you will compromise your ability to get a full extension and contraction on every rep.
Ideal Range of Motion on Calf Raises
You will never achieve your genetic muscle-building potential unless you move your calves through their full range of motion. Yet, it’s common to see people using an extremely abbreviated range of motion that often equates to a short ‘bouncing’ movement. This usually happens when the person uses more weight than they can properly handle.
The whole reason that you have a block to stand on when doing calf raises is to allow you to get a contraction in the bottom part of the rep. So, if you’re doing reps where your heels don’t even come down to the level of your toes, you’re defeating the purpose of having a block!
It is far better to reduce the weight to achieve a full range of motion.
Knees Straight or Bent During Calf Raises?
If you have completely straight legs (with no knee bend) during the standing calf raise, you might experience some knee discomfort. To avoid this, you should slightly bend your knees throughout the exercise, especially when you start to go heavy. Make sure, though, that you keep your legs locked in this slight knee position to avoid bringing your quads into the movement.
How Much Weight for Calf Raises?
To maximize your calf muscle growth potential, you need to achieve maximum effort on your lower leg workouts. There are two ways you can do this:
Muscle fatigue that results from performing high reps in the 20 to 50 range.
Using a weight that limits you to 80-90% of one rep max, with low reps in the 4-10 range.
The weight you choose for the calf raise, along with every other exercise, should be based on the following parameters:
How many reps do you plan to do
Using a full range of motion
Eliminating momentum
Using proper technique
Maximum effort
Don’t let your ego get in the way when selecting your training resistance. It doesn’t matter what weight your training partner is using; if you cannot tick off each of the criteria listed above, the weight is not right for you.
When it comes to the rep range, the calves require more than the conventional 8-12 rep range for hypertrophy. That’s because of the high slow-twitch fiber makeup of the calves. Slow-twitch fibers are highly resistant to fatigue. As a result, they respond better to higher reps. On the other hand, your fast-twitch fibers require lower reps with heavier weight.
Here is a suggested rep scheme over six sets of calf raises, with the weight increasing on each set:
Set One (Warm-up): 50 reps
Set Two: 30 reps
Set Three: 20 reps
Set Four: 15 reps
Set Five: 10 reps
Set Six: 8 reps
6 Best Calf Exercises
Your gym-based calf training options are quite limited. After all, the calves only do one thing; flex the ankle. So every move must be a variation of the calf raise. These resistance-based exercises will primarily work your fast-twitch muscle fibers. However, there are other things you can do to also work your slow-twitch fibers. By including each exercise in your weekly routine, you will cover all bases:
1. Standing Calf Raise
Steps:
After loading the weight stack, slide under the shoulder pads and grab the handles.
Place your feet on the block, with the balls of your feet and toes pointed slightly inward.
Bend your knees slightly, and then keep your legs locked in that position.
Rise on your toes to complete calf extension.
Now lower your heels to below the level of your toes, going down as far as possible. Perform your reps in a smooth, fluid manner.
2. 45-Degree Leg Press Calf Raise
Steps:
Load the weight stack and then position yourself in the leg press machine with your lower back firmly against the back pad.
Place the balls of your feet on the base of the footplate.
Fully extend your calves by pushing your toes away from you. Keep your knees supple (slightly bent). Hold for a second.
Now lower your heels to below the level of your toes, going down as far as possible.
3. Seated Calf Raise
Steps:
Sit on a seated calf raise machine with your thighs tucked under the pads. Set the weights on the machine. Adjust the pad for your height. Place the balls of your feet on the footplate.
Fully extend your calves by raising your heels. Hold for a second.
Now lower your heels to below the level of your toes, going down as far as possible.
4. Jump Rope
Steps:
Stand with a jump rope in hand; feet shoulder together.
Rotate the wrists to bring the rope overhead.
Jump slightly to allow the rope to travel under your feet.
5. Toe Farmer’s Walk
Steps:
Grab a pair of dumbbells or other heavy objects in your home gym.
Walk up and down your gym floor on your toes until you have walked for 30 seconds.
6. Explosive Box Jumps
Steps:
Stand before a 24-inch high plyometric box. Hinge your hips and swing your arms to load the jump.
Jump both legs onto the box.
Immediately jump down on the other side.
Change direction and repeat.
Wrap-Up
While there is a genetic component to calf training, that doesn’t mean you can’t make the most of what you were blessed with. You can’t change the shape of your calf muscles and can only make minor changes to your muscle fiber type and density. However, you can increase the size of your calf muscle fibers by following a variable resistance workout program across a wide rep range. Besides the conventional gym moves like the standing leg press and seated calf raise, add jumping rope, plyometrics, and the toe farmer’s walk to transform your calves into bulls.
References
Gollnick PD, Sjödin B, Karlsson J, Jansson E, Saltin B. Human soleus muscle: a comparison of fiber composition and enzyme activities with other leg muscles. Pflugers Arch. 1974 Apr 22;348(3):247-55. doi: 10.1007/BF00587415. PMID: 4275915.
MacDougall JD, Sale DG, Alway SE, Sutton JR. Muscle fiber number in biceps brachii in bodybuilders and control subjects. J Appl Physiol Respir Environ Exerc Physiol. 1984 Nov;57(5):1399-403. doi: 10.1152/jappl.1984.57.5.1399. PMID: 6520032.
Calves Stretch Guide: How-To, Calves Anatomy, Benefits, and Variations
Whether you like it or not, stretching is part of the body’s necessary maintenance routine. It alleviates stress, keeps our muscles and surrounding tissues healthy, prevents avoidable injuries, and allows us to move every day, even in our older years. Tight muscles are a problem, and today we want to focus on the calves stretch. These rear-facing lower leg muscles are both key performance and postural muscles that take a lot of abuse. Or not, for the average couch potato. Doesn’t matter, both are good candidates for regular stretching.
This guide demonstrates the very best calf stretches to improve your range of motion, alleviate and prevent common foot problems, and stop injuries due to high-intensity activities.
Muscles Involved During Calves Stretch
Let’s talk about what makes up these smaller leg muscles, and how they work.
Calves
Slapped on the posterior lower leg and threaded through the knee and ankle joints, the calf muscle fibers are divided into two heads – gastrocnemius, and soleus. The former is the larger, more visible, and also the stronger calf, while the soleus is a longer, and flatter muscle underneath the gastrocnemius.
The gastrocnemius and soleus fuse together at the lower leg to form what’s known as the achilles tendon, which connects the calves to the heel.
What do the calves do for us?
When you flex a muscle, it’s performing the function in which it was designed. For the calves, that is plantarflexion of the foot and ankle. We do this when pressing the gas pedal in a car, or when standing on our tiptoes to reach something above us.
Consequently, calves are heavily involved in physical performance, contributing to explosive movements like running and jumping. Calves, especially the soleus, is important for helping us to stand upright.
And because the calves are so active, we need to give them adequate stretching to keep them mobile, flexible, and strong enough to endure what we put them through.
How To Do The Calves Stretch
A calf stretch done wrong can be less forgiving than stretches for other muscle groups. That’s because the ankle and foot area, while strong, can easily be overstressed. So we’re going to show you a basic calf stretch from a step, but also consider the variations offered too.
Before stretching any muscle, it’s best to warm up with light intensity technique to drive blood in the area, and make it more pliable. Otherwise, stretching a cold muscle could cause harm. A few minutes of running in place, or a brisk walk are sufficient, according to the American Academy of Orthopedic Surgeons.
Note: We only recommend this stretch for people with healthy ankles, and feet, and good balance, and coordination. Jumping straight into a deep calf stretch using your body weight, with incorrect form, can stress everything from the achilles tendon, to the ankle, and even the fascia tissue in your feet.
Also, make sure to use a stable, safe object to do calves stretches, like a staircase, doorstep, cement platform, bench, etc.
Steps
Step up on a raised platform with both legs. You can hold onto an object for balance, and to have better control over the stretch and prevent injuries.
Now slide either foot back until the heel is hanging off the edge of the step, and keep the other, non-working foot where it is, flat on the platform.
Keeping the rear leg straight, slowly drop the heel down a few inches, while bending the front leg. You should feel a nice stretch in the calf of the back leg.
Hold for about 10-20 seconds, reset, and do it again a few more times.
Here’s a quick video example of the calves stretch from a platform.
Tips
Don’t lean your full weight onto the calf being stretched. The goal is to drop the heel, and use your body to control the resistance, only applying enough force to stretch the calves without feeling strain in the joints and foot.
You can use a thick book or yoga block, which will allow your heel to touch the floor, and reduce the force applied to your ankles and feet.
As you can see from the video example, keeping the non-working foot on the platform, rather stretching both calves at the same time allows you more control over how much force is applied to the stretch. Reducing your body weight load, and preventing overstressing the ankles and feet.
This Exercise:
Target Muscle Group: Gastrocnemius, soleus
Type: Stretch
Mechanics: Isolation
Equipment: Step
Difficulty: Beginner
Benefits of Calves Stretch
Stretching is something we should all be doing, and while the calves may be ignored compared to other muscles, they’re just as, if not more important because they bear our weight. Let’s discuss the benefits of stretching your calves frequently.
Keep performing
As explained in the muscles involved during calves stretch section, your calves are performance muscles. Sprinting, running long distances, and lifting heavy on your feet punishes the calves too. But calves also assist in the gait or walking cycle, and support standing posture. So keeping them healthy, functional, and able to fully contract is key to longevity, and staving off injuries because physical performance is very demanding on the lower body.
Speaking of injuries…
Prevent injuries
Tight calf muscles are most commonly caused by overuse or lots of physical activity. Although underuse, improper warmup, and other causes exist. But overuse without proper maintenance can run you into injuries from tightness that affects lower body function. So if you’re someone who runs and plays sports you should be stretching the calves regularly.
Not to mention, you may benefit from increased blood flow to a muscle, which could reduce muscle soreness. But it could also be what helps improve certain foot conditions…
Possibly improve common foot and lower leg issues
When you stretch the calves, you’re also stretching the foot. This is said to be one thing you can do to improve common foot conditions such as plantar fasciitis (affects the thick tissue connecting heel bone to toes causing pain and discomfort).
Another common stiff area in need of being stretched is the achilles tendon, especially when someone develops achilles tendinitis. This tendon is formed by the two calf muscles and helps connect to the heel bone. It’s also the largest tendon in the human body. Recruited during walking, running, jumping, etc, achilles tendon experiences a lot of wear. Tight calves can also affect the achilles tendon.
The American Academy of Orthopaedic Surgeons recommends calf stretches to help alleviate minor achilles tendon issues.
Common Mistakes When Performing Calves Stretch
Bad calves stretch technique is dangerous and it can sideline you for a while, or cause ongoing issues in the ankle and foot. Follow these tips to help keep those problems in the rearview mirror.
Placing all your weight into the stretch
Unlike a calf raise exercise, you don’t actually want all your weight on the foot and ankle. In fact, this will force the calf muscles to contract in order to resist your body weight load. And it’s a lot of stress on the ankles and feet. It’s better to stretch one calf at a time, so you can use the stationary, non-working foot to help control the depth of stretch in the working calf. This is a much safer, and healthier way to stretch the calves.
Rushing the stretch
Due to the nature of a calves stretch, it’s not one you want to rush through, although the variation can make a big difference too. But we’re talking about the variation from a step or platform where the heel hangs off the edge and your weight is on the ankles, creating unequal force distribution.
Many people notice the same discomfort and pain when they do weighted calf raises too heavy, and too quickly. Drop the ankle, feel a little stretch, and don’t overdo it.
Being unbalanced
You don’t want to be unstable while doing calf stretches as the lack of control can be dangerous for the joints. It’s better to hold onto something for support if you cannot maintain balance without it.
Variations of The Calves Stretch
All calves stretch variations can be useful, and you may prefer one over the other. But we also included the following calves stretches that are unique in their own way, and, are top notch!
Runners stretch
Commonly called the runner’s stretch for obvious reasons, it’s a good technique for most people. It offers a solid, stable stretch with equal weight balance, and you can have more control, pushing as little or hard during the stretch.
Steps
Find a wall or similar, and place your palms against it, spaced roughly shoulder width apart, and elbows slightly bent. Stand with your feet far enough back, about 12 inches or so from the wall.
Now slide one foot back about 6-12 inches behind the other in a split stance, and keep both feet flat on the ground. Keep your toes pointed straight forward towards the wall.
Now push into the wall, and feel the stretch on the calf of the rear foot. Keep the front leg bent and the rear leg mostly extended.
Hold for 10-20 seconds, rest a few seconds, and do it two more times.
Switch your foot position, bringing the rear foot forward, and sliding the other one back. Repeat.
Pro tip: Bend both knees together to emphasize the stretch in your soleus calf muscle, which also benefits the achilles tendon.
Calf stretch on a slant board
A good choice for those with plantar fascitis, and other common foot issues, stretching the calf on a slant board creates equal weight distribution, it’s more stable, and allows you to better control the intensity of the stretch.
Steps
Step your heel at the base of the slant board and lie your foot flat against it with the toes pointing forward.
Move the other foot forward to increase the stretch in your calf.
Hold for 10-20 seconds, relax, and repeat a few more times, then switch legs.
Calf stretch sitting down with legs extended
If you want to stretch your calves with less resistance, in a more relaxed position, you can sit on the floor with legs extended, and use a belt, leash, or resistance band to pull against your toes, and stretch the calves.
Make sure to relax your ankle, and pull for a few seconds at a time. Lean into the stretch to include your hamstrings too.
Calf foam rolls
One way that you probably didn’t expect to loosen up the calves is using a foam roller. You’ll create healthier fascia, and calf muscles.
Steps
Sit on the floor and lay a foam roller where your legs will be. Extend both legs and rest your calves on the foam roller.
Now place your hands on the floor, and use your arms to lift your butt off the ground.
Use your arms to move your body forward and back, rolling the roller up and down your calves.
Roll for about a minute, rest, and do it again for another minute.
Pro tip: For a more intense calf massage, cross one leg over the other and repeat steps above.
FAQs
How many sets should I do? There’s no sure answer to this. It really depends on how much time you have, how many times per day you stretch a muscle, how long you’ve been stretching, and the length of each set or number of seconds you hold a stretch.
If stretching once a day, two-three sets x 20-30 second stretches should be plenty.
But you could also do more sets and shorter stretch durations. Find what works best for you, but try not to overdo it.
What is the most convenient calf stretch?Out of the many variations, we’d say the runner’s stretch is the simplest and most convenient. You don’t need any aids or tools, and it is safe on the joints and more supported with the feet flat on the ground, not stressing the ankles and feet.
Wrapping Up
It’s as simple as that. Warm up with a brisk walk, then get to stretching, or stretch your calves after your physical activities. You’ll ensure that your calves, ankles and feet stay up to health. Plus, calves stretching requires a very small time commitment, and no equipment (for some variations).
Just be sure to go slow, don’t force anything, and be consistent. These are key to effective stretching, and avoiding worse problems due to bad technique.
This guide is a detailed resource that explains and demonstrates proper calves stretching, with tips that you don’t want to skip over.
Rich Gaspari Calls Out Bodybuilders Neglecting Calves: ‘Seems Calf Isn’t As Important Today’
Bodybuilding veteran Rich Gaspari has been at odds with the modern competitors of the Men’s Open division. In a recent post made on Instagram, Gaspari called out contemporary bodybuilders for neglecting calf muscle development.
Retired bodybuilder Rich Gaspari made a name for himself with his insane muscle mass, definition, and conditioning as a Men’s Open competitor. He’s widely credited for pioneering the division’s focus on striated glute muscles. In his heyday, Gaspari cemented his status as one of the most consistent athletes in the game. While he didn’t win the Mr. Olympia title, he took silver thrice and went up against the likes of eight-time champ Lee Haney and six-time winner Dorian Yates. He hung up his posing trunks in 1996 and got inducted into the IFBB Hall of Fame in 2004.
Gaspari isn’t fully convinced by the Open division’s evolution over the last few years. He called on reigning Mr. Olympia Hadi Choopan to work on his conditioning and bring back a drier more defined look as seen in generations prior. Earlier this year, Gaspari fired shots at the Open competitors for relying on drugs too heavily. He claimed mass monsters depend on using enormous amounts of steroids instead of focusing on quality training.
Three months ago, Gaspari opened up about his use of peptides to slow down the aging process. He listed different kinds of peptides that helped boost natural GH (growth hormone) levels. He also identified legendary bodybuilder Phil Heath’s reign as the turning point for conditioning requirements in the Open category. Then, he stressed the importance of maintaining proper nutrition to pack on the pounds.
Along with a solid diet, Gaspari encouraged his fans to push their limits in the training room months ago. He detailed some intensity techniques that were sure to leave anyone exhausted. The 59-year-old revealed he’d been using TRT (testosterone replacement therapy) for about 10 years. He gave his take on the benefits he derives from the substance and recommended getting blood work done regularly to minimize the risk of any side effects.
Rich Gaspari calls out bodybuilders for neglecting calves
In a recent Instagram post, Rich Gaspari took aim at modern bodybuilders for not paying enough attention to their calf muscle development. He shared some general tips for building muscle in the area.
“Seems today the calf muscle is not as important to train and many of todays Bodybuilders neglect calves,” he wrote. “As you see I trained calves heavy and hard. It was an important muscle back in the 80’s And 90’s. I would train them 3 times a week with high reps of 15-20 and heavy. Calves can take a lot to grow.”
Rich Gaspari lauded the Classic Physique competitors for preserving the essence of bodybuilding as an art form last month. He argued the same quality is not found in Open events. A week later, Gaspari promoted the use of TRT and weighed in on the recent Telehealth law proposal by the DEA (Drug Enforcement Administration) last month.
Gaspari pushed back on the excessive use of steroids for competition earlier this week. He detailed the health risks that come along with gear use but conceded it was an inevitable part of the sport.
RELATED: ‘Athletes Don’t Focus on Calves Anymore?’: Rich Gaspari Shares Calf Exercise for Muscle Growth
His latest offering could help bring more awareness to the importance of developing strong calves to match an overall physique.
Published: 10 May, 2023 | 7:08 PM EDT
Hunter Labrada Shares Tips for Growing Weaker Calves: ‘Big Difference in Training to Pain & True Failure’
American bodybuilder Hunter Labrada, son of IFBB Hall of Famer Lee Labrada, made a name for himself in the Men’s Open division. Besides professional competition, Hunter maintains a strong presence in the community and regularly educates his fanbase on a range of topics related to fitness. In a recent video posted on YouTube, Labrada shared his thoughts on getting too lean for competitions and how to grow weak calves.
Hunter Labrada entered the Pro League with a lot of hype and backed it up by scoring gold at the 2020 Tampa Pro, which earned him a spot on the Mr. Olympia lineup. He managed to crack the top ten and placed eighth in his debut. The next year, Labrada came out on top of the 2021 Chicago Pro before making his way to the 2021 Mr. Olympia. He turned in a strong performance and improved his standing to fourth place.
Last season, Labrada decided to stay on the sidelines to get ready for the 2022 Mr. Olympia. Unfortunately, Labrada did not bring his best form on stage and slipped down to seventh place. Since he did not get a top-six finish, he would need to earn an invite to the next Olympia event. He expressed disappointment at the lackluster performance and pinned the blame on missing his peak.
Labrada revamped his diet and training regimen in order to improve his physique earlier this year. The mass monster was confident he had enough size. He focused on cutting down his waistline and developing stronger control in his midsection for the 2023 off-season.
Hunter Labrada via Instagram
Two months ago, Labrada helped his fans out with a tip on overcoming plateaus in the training room. He recommended taking advantage of A/B split variations to continue progressing while sharing some methods for more growth. Then, he followed up by laying out his full day of eating and supplement consumption a week later.
Hunter Labrada weighed in on the heated debate of whether to weigh your food raw or cooked last month. He believes both ways can work well depending on personal choices and stressed the need to stay consistent with the chosen method. In addition to weighing food, Labrada is a big proponent of balancing your overall daily nutrition instead of individual meals and timings. He encouraged his fans to space out their meals between two to four hours and not consume more than 60g of protein per meal.
The 30-year-old provided some of his favorite intensity techniques for working out and growing weak legs a few weeks ago. He added to his stance days later while performing an intense lower-body training session.
Labrada has been using vacuums in the morning for tightening his core. He listed three variations of the exercise he utilized to improve his control. He also encouraged standardizing the form of each exercise to better track workout progress.
Hunter Labrada talks about getting too lean for shows & how to grow weaker calves
In a recent YouTube video, Hunter Labrada shared his thoughts on getting too lean for competitions or coming close to the stage-ready look.
“I do think getting pretty damn lean within striking distance of stage lean does have its purpose, especially if you’ve been pushing up for a long time and you don’t think your sensitivity is as good as it could be you got a lot of excess body fat progress in the gym stalling out there’s a myriad of factors to consider but long story short is I do think there’s a lot to be said for either getting truly stage lean competing and then rebounding out of it or getting close to stage lean and then pushing out of that into your bulk.”
He offered tips for building calf muscle without making things too complicated.
“Calves are just like any other muscle. I believe in training them with two or three working sets maybe four in a single session with the total weekly volume, genetic seed like eight to ten sets if you’re training them twice. I don’t believe in a bunch of fancy exercises or weird foot position or anything like that. What I believe in is taking your calf through a full range of motion with everything else completely locked in. If calves are a weak point and they can’t seem to grow, it’s either they are not prioritizing them they’re like tacking them on to the end of legs and bullsh***ing through a couple sets or they really haven’t reached the point where they’re capable of mentally pushing where they need to in terms of a pain threshold. Calves are a very painful muscle to train. There’s a big difference in training to pain and true failure. It’s those true close failure reps that make any muscle grow.”
Hunter Labrada revealed he weighed in at 283 pounds while fasting and tweaked his diet earlier this month. He’s gearing up for the upcoming guest posing appearances at the Emerald Cup and the Pittsburgh Pro.
Being a professional bodybuilder comes with its own set of difficulties. Labrada opened up on the mindset it takes to make it as a top contender and encouraged lifters to practice kindness to themselves.
You can watch the full video below.
Published: 30 April, 2023 | 3:21 PM EDT
5 Rules of Building Monstrous Calves For Lower Body Gains
Build those monstrous calves with these 5 rules.
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles. And even those who partake in something like leg day may often skip the calf work altogether. And while in the moment this may seem fine, over time it will obviously hurt you.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow. That’s just the honest truth and being prepared for whatever comes your way when training calves is imperative if you wish to actually see growth.
But you may be wondering how best to actually build those monstrous calves. With so many workouts, it may seem like a no brainer, but it isn’t necessarily the exercise, but more so the approach to training. What you will find are key tips to building muscles and especially those stubborn calves as you wish to see those desired changes become reality.
Let’s jump into the best ways to build those calves and offer up 5 tips so you see success. Building muscle in general can be challenging but with the right approach to all things gains, what you will find are those calves will grow in no time and you will see results.
Benefits Of Building Those Calves
The benefit of building strong calves really comes in handy with athletic performance power driven from the legs. What you will find is that strong calves can stabilize your knees and reduce the risk of injury when working hard. On top of that, your lower body aesthetic will shine and you won’t be disappointed with the results of how you look and feel.
5 Rules For Building Monstrous Calves
Let’s jump into the 5 rules for building those monstrous calves. What you will find are you can build those calf muscles effectively for strength and size no matter the exercise or overall workout.
1. Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves. Training the muscle in different ways not only builds better overall strength but also will aid in symmetry and add to that aesthetic. Only working one side of the muscle may give it a lopsided look that you just don’t need.
2. Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout and maximize intensity while keeping yourself safe and supported.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights. While this is common with most exercises, what you will find is that the intensity of your workouts will determine just how much muscle is built and how much muscular endurance you build.
3. Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes. Working with a full range of motion, and even a half range of motion just to mix things up, will better prepare you as you work out and see the best gains possible.
4. Train Them if They Aren’t Sore
A rule of thumb for training calves is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle. Plus, you at least add a little variety into your routine.
5. Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intra-set stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls and advanced techniques can certainly help you get there.
Wrap Up
Growing our calves isn’t easy, but with these 5 rules to build those monstrous calves you can see the best gains possible. Working with different angles, training intensity, range of motion, soreness and fatigue, and advanced training techniques is a sure-fire way to attack those calves so they grow. What you will find is your performance will improve as well as your aesthetic, so others will envy those monstrous calves.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
10 Best Calves: Who Has The Best Calves In Bodybuilding?
Here is a list of the 10 best calves in bodybuilding.
When we look at those bodybuilders we love, we see all of those massive vanity muscles but may neglect to check out their calves. Calves are a sign that you value leg day and don’t settle for an average physique. Working your lower half and putting special emphasis on your calves lets everyone know you mean business. For those of us who compete, it makes no sense to skip out on our calves.
If you tend to slack in the gym when it comes to building those calves, looking at these professionals will most definitely get you to reconsider. With the right training plan to target your calves, you can be on your way to seeing serious calf growth like these pro bodybuilders themselves. If you’ve ever wondered who has the best calves in bodybuilding, look no further than here and check these bodybuilders who know just what’s up
We’ve put together a list of the 10 best calves in bodybuilding so you have an image of what it takes to compete at the highest of levels. With the right approach to training, nutrition, and supplementation, you not only will have a lower body that others will envy, but your calves will be something extraordinary. So, without delaying anymore, let’s take a look at the 10 best calves for bodybuilding.
10 Best Calves In Bodybuilding
Big Ramy
Big Ramy is your most recent Olympia champion, taking home the title in 2021 and defending his win from 2020. He earned his pro card in 2012 and has been a force ever since. His calves are massive and lend credence to his back-to-back Olympia wins, on top of all the other muscles he works incredibly hard.
Brandon Curry
Brandon Curry took home Mr. Olympia’s top prize in 2019, preceding Big Ramy. Curry was a football player early in his career and since transitioning to bodybuilding has made his name as an incredible muscular specimen. With a killer workout plan, his calves are ones to envy and show just what it takes to continue to compete at a high level.
Kai Greene
Kai Greene is a well-known bodybuilder who loves to have fun while also looking huge. He has quite a few runner-up finishes, but that hasn’t stopped him from being anything short of dominant. Starring in Generation Iron, fans got to see how he works out and how his revolutionary approach to bodybuilding has produced massive calves.
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Jay Cutler
Jay Cutler is a four-time Olympia winner and someone to envy for he is absolutely massive. Appearing in magazines, starting his own company, and being an open supporter of bodybuilding as the sport it is came from hard work and dedication and the way he trains is nothing short of intense. His calf muscles pop and when he turns around, we all certainly see them, and most likely envy them.
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Phil Heath
Phil Heath is a huge name in bodybuilding with seven Olympia wins under his belt. His overall physique has earned him the reputation of being one of the most muscular men on the planet and by the looks of his calves, together with his overall physique, it is no wonder why. Heath remains a massive name and one that both aspiring and professional bodybuilders look up to.
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William Bonac
William Bonac is incredibly humble, an impressive trait considering his monster calves. He is always in the top finishing spots in competitions, and he continues to live up to his nickname as “The Conqueror” while remaining a down-to-Earth competitor. Although he may fall short of those top podium spots, his physique, and especially his calves, are not ones to take lightly.
Chris Bumstead
Chris Bumstead is an absolute force in the Classic Physique division with three Olympia wins. His shredded physique is impressive, but so too are his calves. His workouts prove that he is constantly challenging himself to see the best gains possible.
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Dorian Yates
Dorian Yates, or known by some as the original mass monster, revolutionized bodybuilding with his intense style of training and sheer will to lift massive amounts of weight. A six-time Olympia winner, Yates is considered one of the best in the sport among many of the other top names we all know and love. When he turns around, especially in his prime, his calves are huge and incredibly hard to miss.
Hadi Choopan
Hadi Choopan turns around and the first thing you see are those strong and impressive calves. His resume is extensive and his will to win is something to be feared. His approach to training is one that keeps him at a high level and he never neglects those calf muscles, thus giving him the ability to continue to stalk the stage with these other bodybuilding giants.
Nick Walker
Nick Walker, like all on this list, has an impressive bodybuilding resume and recently joined the list of those big names to win the Arnold Classic. He loves machine exercises and that lends credence to the sheer size of his massive calf muscles and lower body as a whole. Known as “The Mutant”, he is not one to be messed with when it comes to comparing muscle size.
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Wrap Up
Working our calves is something that cannot be understated. By giving yourself the benefit of taking leg day seriously, you beef up your lower half and give those calf muscles time to grow. With the right training, nutrition, and supplementation, you allow yourself the benefit of seeing seriously muscle growth, so when you turn around, others have no choice but to envy you. Hopefully this list of the best calves in bodybuilding inspires you to want to see serious growth, for what they can do for your overall physique is nothing short of impressive.
What do you think of this list? Are these the 10 best calves in bodybuilding, or does someone else impress you even more?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
5 Rules of Building Monstrous Calves
Build Monstrous Calves With These 5 Rules
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow.
Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves.
Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights.
Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes.
Train Them if They Aren’t Sore
A rule of thumb for training calf is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle.
Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intraset stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Build Monstrous Calves With This Insane Dorian Yates Workout
The Dorian Yates Workout For Monster Calves.
Calves are one of the most stubborn muscle groups. After years of unsuccessfully training their calves, many lifters come to the conclusion that you are either born with great calves or you are not. There isn’t much you can do about them in the gym.
Before you blame your ancestors for your pencil calves, you should know that there is more than just genetics holding you back from developing your lower legs. If you want to transform your calves into full-grown bulls, you should seek advice from someone who walks the talk, and no one else fits the bill better than the 6X Mr. Olympia, Dorian Yates.
It would be safe to say that Dorian Yates changed the face of bodybuilding forever. He overshadowed his competition (the likes of bodybuilding legends such as Flex Wheeler, Kevin Levrone, and Shawn Ray) with his monstrous size and razor-sharp conditioning.
If you haven’t already, Watch: Dorian Yates: The Original Mass Monster
Dorian Yates Stats
Weight: 255 – 265lbs (115.7 – 120.2kg)
Height: 5’10” (177.5cm)
Arms: 20″
Chest: 56″
Waist: 38″
Calves: 20″
D.o.B: 19 April 1962
Birthplace: Walmley, The Royal Town of Sutton Coldfield, United Kingdom
Alias: The Shadow, The British Bulldog, The Beast of Britain
Next Read: Build a Massive Back Like The Legend Dorian Yates
The Dorian Yates Legacy
According to Dorian, he gets calf training tips requests by the dozens every day. In this article, we will be revealing the secrets to the colossal calves that helped Yates win six Sandows.
Why should you listen to Dorian Yates, you ask?
Dorian has won 15 out of the 17 contests over his Pro league career. Also, the two losses were second-place finishes in:
His pro debut
His Mr. Olympia debut in ’91
And if you just skimmed through Yate’s stats, let us remind you – the guy has 20-inch calves. Most lifters do not have arms that big.
The Shadow’s giant calves helped him outdo his competition. Yates could use them in almost any pose to exert an advantage over his challengers. If you were to make a list of the 15 best calves in the history of bodybuilding – Dorian Yates would absolutely feature in the top 3.
There aren’t many pictures of Dorian Yates online (suiting for his nickname – “The Shadow”), but the ones that you can find will leave no doubts in your mind that his calves had a life of their own.
Yates had adopted a widely discredited training system (at the time) – high-intensity training (HIT) and made it his own. While training in the Dungeon, he revolutionized workout splits and body-part routines.
Check Out: Dorian Yates Still Looks Jacked at Age 58
The Calf Anatomy
To make the most of your calf workouts and to carve the lower legs of your dreams, you need to know the ins and outs of your calves. A little anatomy knowledge can take you a long way in developing muscular cows, or you could quit this article right here and be the subject of the next viral “skipped leg day” meme.
Your calf consists of two muscles: gastrocnemius and soleus. The soleus is the smaller muscle and lies underneath the gastrocnemius. The gastrocnemius, on the other hand, is the muscle that most people picture in their head when you say the word “calf“. It’s the heart-shaped muscle that contracts at the top of your lower leg, and it works to push the foot downward. It also assists in bending your knee.
Must Read: Dorian Yates’ ‘Blood & Guts’ Style Workout For Serious Growth
Training Approaches
Both calf muscles require different training approaches for optimal muscle recruitment and stimulation.
Soleus – Standing movements (knees extended) because the soleus attaches below the knee. Eg – seated calf raises.
Gastrocnemius – Seated movement (knees bent) since the gastrocnemius attaches above the knee. Eg – standing calf raises.
Since the soleus lies under the gastrocnemius, you will have to train the gastrocnemius at the beginning of your calf workout if you want massive and shapely calves.
We understand seated calf raises are more convenient, and you might feel a better pump while performing them, but they are also the reason you are not seeing an improvement in your lower legs.
Watch: ‘Dorian Yates: The Original Mass Monster’ Clip – Inside The Hardcore Dungeon That Was Temple Gym
Dorian Yates Calf Training Principles
1. KISS
Before you kiss your personal trainer on the mouth, KISS – keep it simple, silly.
Dorian Yates kept his calf workouts fairly simple. According to him, most lifters make the mistake of thinking that the muscle tissue in their calves differs in biological composition from that of other muscles.
Remember – skeletal muscle is skeletal muscle, no matter where it is in your body. If you want it to grow, you need to achieve muscular hypertrophy.
Related: Dorian Yates Says Weight Training Is Best Way To Get In Shape
2. Treat Your Calves Like Any Other Muscle Group
If your legs are lagging compared to other muscle groups, revalue your lower body training and get it in line with your other workouts.
For most bodybuilders, hypertrophy is best achieved through heavy and intense training.
Watch: Dorian Yates Reveals Facts About His Post-Bodybuilding Depression
3. Train Your Calves at the End of Your Leg Workout
While most bros will tell you to train your lagging calves at the beginning of your leg workout, Dorian Yates takes a different approach. Yates likes to fatigue his calves as quickly and efficiently as possible.
So, instead of training his lower legs on a separate day than legs, when the calves are at full strength, he works them last on leg day, when they have already been pre-exhausted by an annihilating thigh workout.
When the time comes to hit his calves, all that’s needed to finish the job are two exercises, but more on this later.
Watch: Dorian Yates Gets Real About The Crazy Steroids In The 90s
4. Have a Solid Mind-Muscle Connection
Just going through the motions for the sake of it is not going to cut it. For optimal muscle stimulation, you need to squeeze the life out of your calves at the top of every repetition.
If you cannot feel a pump in your calves while performing an exercise, following these steps should help:
Lower the weight and focus on contracting your calves.
Look at your calves in the mirror while performing an exercise.
Have your training partner tap on your calves gently while you do the standing calf raise. (You could do it yourself while doing the seated calf raise).
Perform a couple of unilateral warm-up sets.
Watch: The Best Dorian Yates Bodybuilding Motivation Video Of All Time
Most Common Calf Training Mistakes
1. Stick To Your Normal Rep Ranges
Usually, gym-goers try to annihilate their calves by performing 25-30 reps on every set. The high-rep theory is a concept out of the broscience Bible and does not hold water.
Your calves are already conditioned to high reps since you use them all day long to walk, and your chances of shocking them into growing through high rep training are bleak. To force a muscle to grow, it must be taken to total fatigue through heavy, low reps. Focus on exhausting your calves in 10-12 reps.
Check Out: Epic! This Dorian Yates Video Shows How Hard 6-Time Olympia Champ Trained!
2. Stick to the Basics
Many lifters try to make the most of their calf workouts by using different heel and toe placements. They use an “A” feet placement (toes pointed inward and heels outward) for training their outer calves and a “V” formation (heels pointed inward and toes outward) for hitting the inner calves.
According to The Shadow, the best way to train your calves is to keep your toes pointed straight ahead. Since calves have a relatively short range of motion, you must use all of it.
Watch: Insanely Massive Dorian Yates At 1996 German Grand Prix
3. Less is More
Dorian Yates is the king of intensity. At his peak, he only performed two exercises in his calf workout. But unlike most lifters who treat their calves as accessory muscles, Yates’ workouts were so hard that he could not go beyond the two exercises.
Check Out: Dorian Yates: “A World Without Steroids Would be Great”
4. Ego Lifting
Since calf raises have a small range of motion, most lifters let their egos get the better of them during lower leg training. They load more weight plates than they can handle and end up bouncing on their knees. If you have to use momentum, you are doing it all wrong.
If you cannot move your heels more than a couple of inches without using momentum, you should drop the weight and focus on lowering your heels to the bottom until it is only a few inches off the floor and raise them all the way to the top. At the top of the movement, you should look like a ballerina on her toes.
Must Watch: Dorian Yates Discusses Steroids With Joe Rogan
5. Not Stretching
Dorian Yates relied on stretching to get the best bang for his buck. Benefits of stretching include:
According to research, stretching between sets can help increase your flexibility.
Improves your range of motion.
Improves your performance during your workouts.
As per a study, stretching can help increase blood flow to your muscles.
Reduces chances of injuries.
After every set of every exercise, Yates stretches out the muscle and lets it relax. He says that if he did not stretch his calves between sets, they would cramp up so severely that he would not be able to finish his workouts.
Watch: Dorian Yates Calls His Career-Ending Injury A “Blessing In Disguise” | GI Vault
Dorian Yates Calf Workout
The Shadow kept it simple when it came to his workouts. Ready for the big reveal? You might want to sit down for this one. Here it goes:
1. Standing Calf Raise: 2 sets of 10-12 reps
2. Seated Calf Raise: 1 set of 10-12 reps
Boom! You weren’t expecting this, were you?
From the lead-up to this section, you might have guessed that Dorian did not do more than 10 sets of calf exercises, but just three sets? To be honest, we were just as shocked when we learned about this calf workout.
According to Dorian Yates, together, these two exercises chisel your calves with those deep, rocky strata and jutting promontories that indicate total development. Adding other movements, sets and reps is superfluous and may even amount to overtraining.
Related: Throwback: Dorian Yates Does The Most Intense Calf Training Ever!
Dorian Yates Calf Training Guide
1. Standing Calf Raise: 2 sets of 10-12 reps
Dorian Yates usually goes heavier on the standing calf raise, so he likes to start his calf workouts with this exercise. He does only one warm-up set of 10-12 reps and follows that with one all-out failure set of 10 reps, plus one or two forces reps in the end.
Yes, you heard it right. One out of the two sets is a warm-up set.
“I always work the bigger muscle, the gastrocnemius, first with standing calf raises. Then I do seated calf raises for the soleus. Once the gastrocnemius is fatigued, it’s easier to hit the soleus more directly.” – Dorian Yates
Steps:
Secure your shoulders under the pads of a standing calf raise machine. Place the balls of your feet at the edge of the elevated footrest.
If you do not have access to a standing calf machine at your gym, you could use a Smith machine by placing an aerobic step under the Smith machine bar.
Keep your legs straight, with just a very slight bend in your knees, and press your heels down toward the floor to stretch your calves.
Your heels should be only a few inches away from the floor at the bottom of the movement.
Raise your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
Pause and contract your calves at the top of the movement.
Lower back to the starting position with a slow and controlled motion.
Repeat for recommended reps.
2. Seated Calf Raise: 1 set of 10-12 reps
Dorian Yates does not feel that a warm-up set is necessary on the seated calf raises, so he performs one all-out set for 10 reps, plus one or two more forced reps at the end.
Steps:
Take a seat on the calf machine and place the balls of your feet on the platform with your toes pointed forward.
Position the base of quads under the knee pad and allow your hands to rest on top.
Extend at your ankles and release the safety bar.
Lower your heels until the calves are fully stretched and your heels are only a few inches away from the floor.
Extend the ankles and lift your heels as high as you can without using momentum or a bouncing motion.
Pause and contract your calves at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Remember: It took Yates nearly 10 years to evolve to his one-main-set-per-exercise strategy. Beginners and intermediates should perform two or three sets per exercise.
Conclusion
We know what you are thinking. Just two exercises and three sets in the name of calf training?
That is Dorian Yates’ intensity for you.
There is a lesson to be learned through this training routine. The 80/20 principle applies to your workouts as well. 80% of the output results from 20% of all inputs. So, stop wasting your time performing 15 sets in your calf workouts and focus on doing six sets of the Dorian Yates calf workout well.
Who do you think has better calves than Dorian Yates? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Set Your Calves on Fire with This Workout
Set Your Calves on Fire with This Workout
Calves can be one of the most stubborn muscle groups. Most people treat their calves as accessory muscles and throw in a couple of exercises to train them at the end of their workouts. It’s going to take much more if you want to turn your calves into bulls.
You need to train your calves like all your other muscle groups and hit them from all the angles. Your calves are made up of gastrocnemius and soleus muscles which can be targeted with different exercises.
The standing (knees extended) calf exercises work the gastrocnemius muscle while the sitting (knees bent) exercises target the shorter soleus muscle. You need to constantly shock your calves by switching the intensity, volume, and exercises.
Changing your feet placement while performing the calf exercises can also spark new gains. Performing the exercises with a normal foot placement (parallel) targets the medial calves.
Keeping your toes together and heels facing outwards will work the outer calves. If you want to target your inner calves, you should keep your heels together and toes facing outwards.
Calves Blaster Workout
Standing Calf Raises – 3 Sets 30 Reps
A complete range of motion is one of the most important aspects of training calves. Many people make the mistake of overloading the machine and can only move the weights a few inches. You should try to go as deep as you can so your heels are almost touching the floor.
At the top of the movement, your feet should look like a Ballerina standing on her toes. Contract your calves at full extension with every rep. Your calves should have a muscle-ripping pump by the end of this set.
Seated Calf Raises (Changing Feet Placements) – 3 Sets 10-10-10 Reps
Since your knees are bent in the seated calf raises this exercise targets the soleus muscle. In this exercise, you’ll be changing your feet placement to target the three heads of your calves.
Start the exercise with a neutral foot placement and perform 10 reps. Rack the weights and switch your foot placement so your toes are pointing inwards. After completing 10 reps, point your toes outwards and complete the last 10 reps.
Leg Press Calf Raises – 3 Sets 10 Reps
Leg press calf raises are a great exercise as they isolate your calves. You should be able to have a better range of motion in this exercise as this is one of the few calf exercises where your feet will be placed higher than your upper body. This foot placement can give your toes leverage to extend more than the other calf exercises.
Since you’ll only be doing 10 reps on this exercise, you should try going heavier without compromising your form. Use rep tempos and take three seconds to lower the weights, and hold the weight at the bottom for a second. Take two seconds to extend your feet and hold for three seconds at the top of the movement.
Single Leg Standing Smith Machine Calf Raises – 3 Sets 15 Reps
Unilateral exercises are a great way to bring up lagging muscle groups as it gets easier to establish a mind-muscle connection. Training one side of a muscle group at a time also helps in fixing muscle imbalances.
Stand on your right foot at the edge of an aerobics exercise step or a weight plate with your left foot elevated. Perform the 15 reps on the right leg and then switch to your left leg.
Donkey Calf Raises – 3 Sets 20 Reps
Donkey calf raises were one of Arnold’s favorite exercises to train his calves. If you don’t have a donkey calf raise machine at your gym, bend over on a raised platform and ask someone to sit on your back.
Since your knees are bent in the donkey calf raises, they target your soleus muscle. By the end of this exercise and this workout, your calves should be filled with lactic acid and blood and should be begging you for mercy.
Which is your favorite calf exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
A Killer Circuit Workout To Build Monster Calves
Best Calf Training Circuit To Turn Your Calves Into Bulls
Calves can be one of the most stubborn muscle groups. While it might be hard to grow your calves, only a few other muscles look as dope as a pair of giant and shredded calves. If you’re like most people, performing 2-3 calf exercises won’t do much for your calf gains.
You need to be hitting all the three heads of your calves for optimal calf development. In this article, we’ll give you a circuit workout which will leave your calves begging for mercy. In the workout, you’ll be changing volume and intensity to get the most out of your workout.
Circuit 1 – 3 Sets
Seated Calf Raises (Neutral Feet Placement) – 10 Reps
You’ll be doing performing three rounds of the first circuit before moving onto the second circuit. Seated calf raises work the soleus muscle which will give your calf width towards the outside of your lower leg.
Your calves have two kinds of muscle tissues. The gastrocnemius is a fast-twitch muscle tissue while the soleus is a slow-twitch muscle. You’ll see better results by performing the ten reps of the seated calf raises with a 10-second pause at the bottom of the movement.
Hold and contract your calves at the top of the movement for a second before returning to the starting position. The neutral feet placement means that your feet will be parallel to each other while performing the exercise.
Standing Calf Raises (V-Feet Placement) – 20 Reps
The standing calf raises work the gastrocnemius which is the heart-shaped muscle. While performing the exercise, you’ll place your heels close to each other while the toes will be pointing outwards.
The V-feet placement helps in targeting the inner head of the calves. Since the gastrocnemius is a fast-twitch muscle fiber you’ll be performing 20 reps of the exercise without pausing at the bottom of the movement.
Donkey Calf Raises (A-Feet Placement) – 20 Reps
Donkey calf raises are one of the most underutilized exercises. If you don’t have a donkey calf raise machine at your gym, you can perform the exercise by asking someone to set on your back while you do the calf raises on an elevated platform.
While performing the calf raises, you need to keep your toes next to each other and the heels pointing outwards. The A-feet placement works the outer head of the calves. You’ll be pausing for a second and contacting your calves at the top of the movement.
Circuit 2 – 3 Sets
Leg Press Calf Raises (Neutral Feet Placement) – 20 Reps
While you’re performing a circuit, there should be no rest between exercises. After you’re done with one set of the exercise, rest for 45-60 seconds before starting the next set. The leg press calf presses work the gastrocnemius.
Smith Machine Calf Raises (V-Feet Placement) – 20 Reps
Most people let their egos get the better of them while training calves. Make sure you’re not lifting more weights than you can handle. Following a full range of motion is of utmost importance in calf development.
Seated Single-Leg Calf Raises – 20 Reps
Performing unilateral exercises can help in developing strength and fix muscle imbalances. While performing the calf exercises, you should be on your toes at the top of the movement. Your feet should look like the feet of a ballerina at the contraction point.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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