Calf Training Intro

Calf Training

Posterior Region
Perhaps the most overlooked exercises in the entire weight-resistance training inventory are
those movements designed to work the muscles of the calves. How many times have you seen great
bodybuilding structures ruined by a lack of well-developed calves? Good calves are necessary if physique
symmetry is to be accomplished, yet many trainees view calf-training as a nuisance, as something
that gets in the way of “real” training.

Calf-training should be treated with the same importance that is reserved for the other body
parts. No serious trainee would think of throwing in a chest workout whenever he thought that he
had enough energy, nor would he put in a shoulder routine when he thought that “it was probably
about time”.

How is it then that so many weight-resistance trainees treat the calves with such little respect? It
is even more puzzling when it is considered that diamond-shaped calves are the envy of every trainee
from neophyte to professional.

Some people offer the view that the calves get a workout every day, while we are walking around.
Sure, and my triceps work as I open doors, and my biceps when I drink my juice, and my forearms
when I cut my steak. If the calves were receiving proper attention via our daily activities, why is it
then that only the diligent trainers, (the ones who attack their calves with the same level of intensity
as their other body parts), are able to illustrate impressive calve development.

Location and Function
The area of the posterior region of the calves is
comprised of two main muscle sections; the gastrocnemius
and the soleus muscles. The gastrocnemius muscle
is the large muscle which forms the major portion of the
back of the calves. The soleus muscle is somewhat wider
and lies beneath the gastrocnemius, winding to the front
of the lower leg providing the calf region with frontal
width and girth.

Gastrocnemius (A)
Location
The gastrocnemius is comprised of two heads
(medial and lateral) in equal combination and originates
on the medial and lateral condyle of the femur of the
upper leg and attach to the calcaneus (heel bone) via the
Achilles tendon.

Function
Due to their connections to the femur the gastrocnemius
are involved in knee-joint action and are activated
during plantar flexion of the ankle.

Soleus (B)
Location
Beneath the heads of the gastrocnemius rests the soleus
muscle which arises from the proximal end of the
tibia and head of the fibia bones of the lower leg.

Function
Because of their attachment to the lower leg, the soleus
muscles are only involved in plantar flexion of the
ankle joint (concentric contraction phase), and are not
involved in any actions involving the knee joint.
There are several other muscles that comprise the
posterior region of the calves but for purposes of expedience
we shall rest our investigation of the area with the
gastrocnemius and soleus muscles. The mass-mover exercises
(standing calf raise, donkey calf raise) would ac-
centuate both the gastrocnemius and the soleus muscles. The seated calf raise exercise would accentuate
the soleus muscle.

Muscle Activation
Whenever we think of lower calf training we almost automatically think of training the posterior
region of the lower legs. The muscles of the posterior lower leg can provide more contractive power
per square centimeter than any other muscle in the entire human muscular system. The poster lower
leg is comprised mainly of the powerful gastrocnemius muscles that are supported by the less prominent,
but highly efficient soleus muscle.
Three basic movements will be presented for the posterior lower leg:

- Standing calf (heel) raise;
- Donkey calf (heel) raise;
- Seated calf (heel) raise.

- The standing calf raise allows for major loading providing for accentuated training of the posterior
lower leg. It should be noted, however, that caution should be utilized here as, frequently,
trainees are exposed to high injury risk potential to the knees, Achilles tendon, and lower back
due to improper weight selection.

The donkey calf raise exercise also allows for heavy loading but once again, caution should be
applied in order to alleviate the high injury risk (particularly to the lower back) associated with this
exercise (note: the partner-assisted donkey calf raise exercise carries with it significant injury risk and,
as such, extreme caution is required to once again reduce the injury risk. The specifics will be outlined
in detail in the appropriate section in this chapter).
The seated calf (heel) raise allows for a different accentuation to be placed upon the lower legs as
this movement also encourages an increased involvement of the anterior portion of the calves due to
the 90° angle that is formed between the upper and lower legs.