How to Build Larger Calves

No matter if you are male or female, you want to know how to build larger calves. When summer comes around and the shorts slip on, a pair of muscular, well-defined calves are attractive and will get you noticed by males and females alike. Building larger calves requires self-discipline and continual effort on an almost daily basis. The calves can be one of the most stubborn body parts because this muscle group is used daily in any walking or running activity that you perform. However, the calves can be shocked into growth with a steady, intense calf routine.

Difficulty: Easy

Instructions

Things You'll Need:

• Weightlifting belt
• 2-inch thick block of wood

1. Warm up. Though the calf muscles are very resilient, they do require a warm up. The best way to warm up your calves and your legs is to ride the stationary bike with light resistance or some brisk walking either on the treadmill or outside. This gets the blood flowing into your legs and calves and readies them for the work ahead.

2. Stretch out your legs. Even though you will be focusing on your calves, it is a good idea to stretch out your upper legs as well as your calves. Both will be under stress from the calf workout.

3. Do a calf press on a leg machine. Choose a weight that will allow you to do 2 to 3 sets of 12 to 15 repetitions. Lie back on the leg press machine in your gym and place only the ends of your feet, just past the toes, on the leg press platform. With your knees slightly bent and the weight resting on the toes of your feet, slowly lower the weight as far as you can and then press the weight back until your toes are completely extended.

4. Perform a dumbbell single calf raise. Place the 2-inch thick block of wood on the floor in front of your feet. With a dumbbell in each hand, place the end of your left foot on the board. Raise your right foot off the floor. Raise up on the toes of your left foot and then slowly lower yourself down to the floor. Repeat for 12 to 15 repetitions with each leg for 2 to 3 sets.

5. Do seated calf machine raises. Get yourself seated comfortably in the seated calf machine. Place your feet on the edge of the platform in front of your and the tops of your knees under the padded brace. Against a weight that allows you to do 12 to 15 repetitions for 2 to 3 sets, slowly raise your heels till you are on your toes. Slowly lower the weight down and repeat.

Tips & Warnings

• When performing any calf exercise, you will get the most out of the exercise if you allow your heels to drop lower than your toes when lowering the weight. This allows for a more complete contraction of the calf muscles.
• When starting out, only perform two sets of each exercise and work your way up to 3 sets per exercise as your strength and stamina increase.
• When stretching, ease into and out of your stretches. Stretching too far, too fast, leads to muscle contraction and not muscle stretching. Jerky stretching can also lead to injury before you even get started on your calf workout.
• Do not bounce at the bottom or top of the calf exercises. Not only does it momentarily take the stress off of your calf muscles and give it to momentum, but it can lead to injury. Slow performance of the exercises is a must if you want to efficiently build larger calves.
• A weightlifting belt is still necessary when performing your calf workout. You are still putting stress on your lower back from the weight on the leg press sled and from the dumbbells you are holding on the other calf exercises.

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[scorpioqueen]

on 8/17/2009 You're right everyone wants nicer calves, these are great tips. 5* and rec.