Posts Tagged ‘Calf training’

Those Stubborn Calves

Posted: October 30, 2013 in Fitness
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Hey Guys!  I figured it would be fun to share another training blog with you.  I’m going to discuss one of my LEAST favorites to train…my stubborn calves!  I know this is a problem spot for many so I’m going to share with you my personal training strategies.  First off, it is important to treat the calves just like any other body part.  Don’t just throw a few sets of calves in at the end of your training session – make them a priority!  I will occasionally devote an entire training session to calves.  Just like I train other body parts, I will mix up the number of sets, reps, weight, and volume.  I will also vary my foot position (toes in, out, and straight ahead) – there has been a lot of controversy on whether or not this actually makes a difference, but I came across some research that revealed that it does.  You can find the video here:  Either way, I DO feel a difference with varying foot positions, so I incorporate it.  I will train my calves 2-3 times per week on non-consecutive days.

Here is a workout that I do when I’m training ONLY my calves.  After taking my Top Secret Nutrition Pump Igniter :-), I usually do a 5-10 minute warm-up and very light stretching to the calves before beginning:

  1. Standing calf machine:  6 x 20 (2 sets each of toes straight, in, and out)
  2. Seated calf machine:  5 x 15 (using only toes straight ahead foot position)
  3. Donkey calf raise:  6 x 20 (2 sets each of toes straight, in, and out) – now, my gym doesn’t have a dedicated Donkey calf raise machine, so I do mine on the Smith Machine:  I set the bar somewhere around hip level (placing the safeties underneath), grab an aerobic step (or use a weight plate if you don’t have one), and place an adjustable bench in front (to lean on).  Make sure to use a bar pad to ease the pressure on your lower back/hips
  4. Unilateral standing calf raise:  3 sets to failure on each leg
  5. Farmer’s walk on toes:  2 laps around my gym

Don’t forget to stretch those calves again at the end!