A Guide For An Effective Calves Workout
For Great Leg Calves
It is very easy to increase the effectiveness of your leg
calves workout by polishing your technique and refining
your form. This is the aim of this article. Two of the best
exercises for calves are the standing calf raise and the
seated calf raise. The former trains the gastrocnemius and
the latent trains the soleus. Performing them in proper
form will give you magnificent results.
So what is the soleus and what is the Gastrocnemius in your
• The gastrocnemius and the soleus muscles are present
in back of your lower leg and together they form the calf.
• The gastrocnemius has the bigger share and forms
most of the calf. It extends between the knee and the ankle
so when it contracts, it elevates the heel.
• The smaller soleus muscle elevates the heel when
the knee is bent.
To make your calves workout more effective, try following
• Move slowly and focus on your breathing to cancel
out any inertia. If you bounce, training becomes ineffective.
• Always take the full range of motion of the muscle.
If it is too hard, decrease the weight or decrease the number
• As you get better, increase the weight a little
or increase the number repetitions per set. This will keep
your calf working hard and will give you better results.
So your calves training should aim to train the gastrocnemius
and the soleus. I would recommend the donkey calf raise
and toe presses on leg press machine for both muscles respectively.
The donkey calf raise is more important as it flexes the
gastrocnemius muscle which is has the bigger share in the
So your calves workout should at least contain 3 sets of
12 standing calf raises and 3 sets of 15 seated calf raises.
Increase 5 pounds every workout to keep your muscles working
hard and to keep your calves in great shape.
A Guide For An Effective Calves Workout For Great