When on works out, they always have the best of intentions to work out the whole of their body but more often than not, they fall in love with one type of work out or they prefer to work out one or two body parts and forget about the rest. So to avoid that, it is advised that one has to balance their workout.
Today, we are going to consider how to get your calves looking like hundred bucks just like the rest of your body. The following is advice given by 8 experts who have done the work out and got their calves all big and shiny or they are experts in their respective fields who have studied and know what might work out best.
- Train Calves with Straight Legs
Dr. John Rusin who is Strength Training Specialist and Performance Expert believes that you can get the pesky calves to grow by first of all getting to know that part of the body well and what makes it function.
He explains that our calves comprises of lateral gastrocs, medial gastrocs and underling soleus. When planning out their workout plan, many people do not understand that the two gastroc muscles are dual joint muscles that cross both the knee and the ankle whereas the soleus only crosses he ankle and fastens itself to the backside of the lower leg bones.
Knowing these variances creates a big difference when you work out as you will know that to get the best out of calf workout, you will need to concentrate on the gastroc muscles.
So when working out, position your knees straight when doing the calf raises so that you can hit the medial and lateral gastroc muscles perfectly. Concentrate on ALL muscles and there will be tangible results.
- Do Calf Stairs
The trick here is to do calf stairs and to add its effectiveness, hold the bottom stretch for at least five seconds and then repeat. Paul Carter Strength and Bodybuilding Coach used this method at home which got his calves looking like two solid mountains on his leg.
Two times a day, he advises to use stairs (look for flight of stairs with minimum ten steps), you do calf raises on one leg at a time using your body weight. You hold it for five seconds when you do the stretch and repeat five times before switching to the next leg on the next step. Sort like you are climbing up the stairs but with five calf raises every step you take. This will have you doing at least 50 reps.
Go easy on this workout if you are beginner, the pain can be incapacitating and you still need to walk.
- High Intensity, High Reps Workout
John Romano a Competition Coach and former Muscle Mag Editor approaches the calf workout with intensity and repetitiveness.
He compares how Olympic cyclists and sprinters train and how it affects their body, more specifically their calves. Sprinters train with low reps, high volume and explosive training whereas cyclists train using high reps, varying resistance, high volume and high intensity. When it comes down to the calves, cyclists have the best thanks to their training methods.
Romano puts into consideration the lateral gastroc, medial gastroc and the soleus muscles while working out using the same style as the Olympic cyclists. He also stresses out the importance of intensity in the workout.
- Occlusion Training
Mark Dugdale, IFBB Pro Bodybuilder has been working out his calves using the occlusion training also known as the Blood Flow Restriction (BFR). For the best results, use knee wraps just below the knees and a little lose to allow you to do your squats.
Aim to do at least 15 repetitions on a calf machine either seating, standing or horizontally and feel the burn as you work out your calves to your heart’s desire. After every repetition, you should have 30 seconds rest and stretch the calves out, painful but worth it.
- Increase Calf Trainability
According to Strength Coach and Performance Expert Christian Thibaudeau, you can have killer calves by doing your calf reps so that it has good time when under tension and does not have too much stretch reflex time allowing the muscles to do all the work.
- Understand Your Body and Train for Your Type
Strength Coach and Performance Expert Michael Warren’s approach to calf training is to first of all learn your body anatomy, understand it and only then can you work it out to have the best.
Depending on your fiber conformation, you can work out your muscles in two ways; one is by working out while standing while targeting the medial gastrocs, lateral gastrocs and the soleus muscles. This workout can be done with reps of 15 to 25.
Two is by working out while seated to target the soleus muscle only. Do reps of 50 to 75.
Vary how you position your feet when doing either or the workouts to either wide, hip width, feet rotated out and in, unilateral, close and bilateral. Your frequency will also determine the effectiveness of your workout.
- Train Calves While Standing and Do It Often
It is a well-known fact that working out the calves is one of the hardest things for many. Factors such as what one eats, how much they workout, their workout frequency and ultimately their genes affect how their calves turnout.
David Otey a Strength and Conditioning Specialist believes that hard work and determination can give you the best calves. He advises to learn your body and understand what limits it has. By doing so, you will know what to put more effort on and what workout will work best in sculpting the best calves for your body.
- Genetics Failing You? Capitalize on Time Rather Than Tension
World Record Holder Powerlifter and IFBB Pro Amit Sapir says that if genetics work against you, you will have to really put in a lot of work to get the best calves. He points out that you will need to put together combos that will be calf-effective in the end by increasing the length of time they are done in than the tension.
For one, you can do high reps of heavy weights and having short rests in-between. Second, you can opt to do quick, steep walks (inclined walks) for at least 20 seconds then equally do a normal walk. Lastly, you can opt to sprint for 40 to 60 meters at least six times twice every week.