Does anybody on this forum know a good workout for calves?
My current routine is:
Start the workout with them
4 sets of 12 reps on sitting calf raise machine
4 sets of 12 reps of calf raises
Either my upper body is eating all of the gains, or my calves just DGAF!
P.S. I know genetics play a huge role, but there’s gotta be a way.
Here are some tips that might be useful:
Hold the weight down when your feet are in the lower position (Dipping) or 3-5 seconds, then boom, lift with your toes (raise) and hold for 3 seconds. Repeat in reps and and increase holding time. Holding under resistance is much more important than going up and down in reps. Time under resistance is crucial.
Here is where genetics plays a role. Some people have high calve insertions, others have low calve insertions.
People with higher insertions have a challenging time growing them as opposed to a lower one, because of less muscle mass, opposed to lower tendons ones where they are closer to the ankle and thus more mass. Higher insertions look smaller and less developed because of this.
if you have high insertion calves, wear long socks with some compression in them. It makes some difference
When exercising the calves, people often use one foot positioning and go up and down. This is not how to train your calves properly.
The calf is compromised of different muscles and the change in foot variation will affect the muscle engagement.
When exercising: be certain to perform sets with: positions as follows: A, V and H.
Being: toes pointed ourward (V), toes pointed inward (A), and neutral position.
3 sets of standing calves raises with each foot position, 12-15 reps. You can also use the Leg Press machine, which is more comfortable for me imo.
3 sets of Donkey Calve raises, best machine in my opinion; if you don’t have it, then seated machine is fine.
I appreciate this breakdown. I will apply it and see what results I get.
If you’re doing some running for cardio, you could try forefoot running.
When you’re only running on your ball if the foot and the toes, there’s a huge training effect on your calves.