How to Strengthen Calf Muscles

You've been working on improving the size of your legs for weeks, months, or even years, at this point. Maybe you've found that your quadriceps and hamstrings are growing at a rapid pace from repeated sets of squats and dead lifts. You find that you're pleased when you flex your legs in the mirror, but can't seem to shake the feeling that some thing's lacking. Sporting those brand new cargo shorts only serve to further that notion, and you're beginning to doubt your leg workout. Fear not, as a multitude of men find it difficult to improve the quality and size of their calf muscles. Put those jeans away. Routinely performing one key exercise will help to improve those lacking calf muscles, ensuring that your summer wardrobe doesn't go to waste. The standing calf raise is influential in adding mass to your lacking calf muscles. Performed on a Smith station, the standing calf raise enables you to hold near-perfect posture, keeping the majority of the tension on the target area. This movement also affords you the ability to really slap-on the weight, something that many bodybuilders are hesitant to do when performing a sitting calf raise.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Smith machine
• Neck padding
• Aerobic step-box (or any platform)
• 45-pound weights

1. Place the barbell of the Smith machine at just below shoulder height. Remember, you never want to force your body to extend and stiffen up when preparing for your first rep.
2. Place the aerobic step box on the ground, so that half your foot can rest on it comfortably, while keeping your body directly lined up beneath the barbell of the Smith machine. Picture the foot placement of a sitting calf raise. Don't forget to place the 45-pound plate on the front half of the aerobic step box, ensuring that the platform stays in place for the duration of the exercise.
3. Utilize the neck pad, placing it around the center of the barbell. Load the weight on the barbell to something comfortable and attainable. Decrease the weight if you can't repeat this exercise 12 to 15 times at the weight you're utilizing.
4. Your hands should be positioned slightly greater than shoulder width apart on the barbell when performing the standing calf raise. While your grip generally won't have any effect on how well you're working the calf muscle, you'll want to make sure to use your hands and arms for stabilization purposes only.
5. Now that you've set all the necessary elements in place, prepare for your first rep by grasping the barbell firmly. Make sure that your feet are placed in a half-on, half-off position on the platform.
6. Raise your feet to their maximum height. You'll feel your calf muscles tighten.
7. Once you've reached your peak, slowly lower your feet until you feel a deep stretch in the calf muscle. Make sure that your feet do not touch the ground while lowering. Keep a steady pace and repeat this movement 12 to 15 times.

Tips & Warnings

• Always perform this exercise using a weight you can comfortably repeat 12 to 15 times, as you want to focus on an elevated number of reps in order to grow your calf muscles.
• Keep your posture as straight as possible. Doing so will ensure that you keep most of the tension on your calf muscles, while reducing the amount stress on your back.
• Keep a slight bend in your knees at all times. Knee flexibility keeps any unnecessary tension off of the joints, focusing solely on burning the calf muscles.
• If you experience tightness in any area other than your calf muscles, be sure to discontinue the exercise and consult a physician.