How to Add Calf Muscle
Your calf muscle is actually made up of two major muscles: the gastrocnemius and the soleus. Visible on the outside of your lower leg, the gastrocnemius muscle raises your heel when your leg is straight, a motion known as plantar flexion. The soleus, which lies beneath the gastrocnemius, raises your heel when your knee is bent. To add calf muscle, perform weight-training exercises that work each muscle. Perform three to six sets of eight to 12 reps of each exercise twice a week to maximize muscle size gains.
Other People Are Reading
Instructions
-
Standing Calf Raise
-
1
Set the padded lever on the calf-raise machine to your height, so that the pads rest all of the weight on your shoulders. Adjust the weight as needed.
-
2
Place the padded lever on your shoulders. Stand with the balls of your feet on the platform, toes pointing forward and feet shoulder-width apart. Drop your heels down as far as you can below the platform.
-
-
3
Raise your heels slowly until you're on your tiptoes. Slowly drop your heels back down to the starting position to complete one rep. Keep your back straight and maintain a slight but unchanging bend in your knees throughout each rep.
Seated Calf Raise
-
4
Adjust the knee pads on a seated calf machine so that your knees fit snugly under them when you sit. Set the weight to your desired difficulty level.
-
5
Sit and place your knees under the pads, toes pointing forward. Put the balls of your feet on the platform, a little closer than shoulder-width apart. Drop your heels down as far as possible.
-
6
Raise your heels as high as you can. Lower your heels slowly back down to the starting position to complete a single rep.
-
1
Tips & Warnings
Start your calf-building program slowly, gradually increasing the number of sets and reps with each exercise session.
Prior to performing these calf-building exercises, warm up with at least five minutes of light aerobic activity.
Follow every calf-strengthening session with stretches specifically targeting your calf muscles, to promote range of motion and help prevent injuries.
Rest for at least one day between each calf muscle workout.
If you're just starting to work on adding calf muscle, you may find that you can perform variations of both exercises at an adequate intensity using dumbbells instead of machines.
Enhance the intensity of each exercise by holding the top and bottom positions for a count of one.
Your calf-building exercise regimen should form a part of a total-body strengthening routine that works all of the body's major muscle groups at least twice a week.
Do not attempt to build bigger calves by using these exercises without receiving approval from your physician first.
If your calf muscles are already fatigued or sore from a previous strengthening session or another form of exercise, your risk of injury from performing these exercises increases.
References
Resources
- Photo Credit fitness equipment image by Sunshine Photos from Fotolia.com
