The Calf Muscle - The One That Got Away

‘Small calves’, ‘I can’t grow my calves’ or ‘weak calves’. Heard all too often in the gym community.

If you struggle to grow your calves, otherwise known as your gastrocnemius, you may need to train them directly… just like you might with any other major muscle.

Treat them like a major muscle and they will grow. This superset will help with that aim. If needed, read our blog - What is a Superset.

Why Is It Important to Train Your Calves?

Your calves are vulnerable to injury because they cross over three joints, the ankle, the knee and the subtalar joint. Calf injuries are most common in a middle-aged population as a result of overuse but is also prevalent in a sporting environment, for example ‘tennis leg’. Given the importance the calf muscle plays in almost any form of lower body locomotion, strength in the area is important.

Injuries to the calf most commonly occur at maximal extension of the knee and maximal dorsiflexion of the ankle, similar to the position of a ‘calf-raise’.

The Ultimate Calf Superset

1 - Calf Raise (Externally Rotated)

• Stand with the balls of your feet on an Exercise Step, with your feet facing outwards to create a ‘V’ shape from your heels. This works the medial portion (inside) of your calf.

• Hold a pair of Soft Touch Dumbbells of your choice in each hand.

• Let your heels sink towards the floor to stretch your calves, keeping your knees extended.

• Push the floor away through the balls of your feet, get as high up on your tip toes as possible.

• Slowly lower back down and repeat.

Key Tip - Full Reps Only - Don't Go Too Heavy!

The majority of injuries occur when the calves and knees are fully extended. Therefore, we need to build capacity in the position. So, it is important not to go to heavy that you can’t reach this position. Focus on quality over quantity.

2 - Calf Raise (Internally Rotated)

• Stand with the balls of your feet on an exercise step, with your feet facing inwards to create a ‘V’ shape from your toes. This works the lateral portion (outside) of your calf.

• Hold a pair of dumbbells of your choice in each hand.

• Let your heels sink towards the floor to stretch your calves, keeping your knees extended.

• Push the floor away through the balls of your feet, get as high up on your tip toes as possible.

• Slowly lower back down and repeat.

Key Tip - Start Flat on the Floor If You're a Beginner

If this is the first time you’ve done a calf raise or any direct calf training, maybe try it flat on the floor first. Build strength in a limited range of motion, ‘own it’, then progress the range of motion.

Add this Calf Superset into your workout to build your calf muscles, through all angles and leave your troubles with calf growth in the past… just like 2020-21!

Written by Guest Author Ewan Hammond.

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Tags: Equipment > Step ; Exercise Type > Conditioning