Calves are muscles which are easy to neglect when working out. These muscles are usually very tough due to daily walking and can be hard to train. If you haven't focused on your calves very much, when you do work them out, they may feel sore for several days. I remember having worked on my calves after a long time neglecting them and it hurt to walk the next day. I should have warmed up and stretched before and after.
There are two calve machines at the gym, the seated version and the standing version. I have used both and like them equally. The standing calf raise works your gastrocnemius muscles and the seated version targets your soleus muscles. You don't need either machine to workout your calves though. You can use dumbbells and perform the same calf exercises equivalent to what the machines do.
Seated version with dumbbells:
Standing version with dumbbells:
Both versions are helpful if the gym machines are in use and you don't want to wait around. They are also good to add into your home workout routines.
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Hypertrophy is systemic; The main impetus is hormonal. That’s why steroids are effective. That’s why squats are effective.
Heavy deadlifts and food will do wonders for calves. And abds. And lats. And forearms…etc.
I really notice when I do work my calves also. They sure do get sore quickly! I don’t work them nearly enough..so thanks for this reminder! ;0)
You are right about heavy deadlift Jason. They are probably the best exercise there is… with squat and clean and jerk.
I agree! Calves are a little underrated.. Skinny legs with a beefy upper body is really cheesy.. Running on an incline will do the trick though.. No need to dedicate too much time to calves.. just run on the steep incline more..
Justin
Great post! Mine need a lot of work.
Thanks.
I find that jumping rope will also set your calves on fire and help build strength.