Calf raises
Why You've Made Little Progress Training Your Calves
If your calves are still little it's most likely because:
Different ways to do a calf raise
This article will mainly be about the standing calf raise with a safety bar. Doing it with machines designed for calf raises, or the leg press is very simple. Bodyweight calf raises are just the same as standing calf raises, but without the weight, so if you know how to do weighted standing calf raises you will be able to do them with just your bodyweight.
Standing calf raises
I like doing these with a safety bar squat instead of a barbell as it allows you to do the exercise with your hands off the bar. This means you can do the exercise in a rack and use your hands to help you balance.
How to perform the reps.
Whatever type of calf raises you're doing, do the exercise off either a block or some plates so you can do a full range of motion. If you're doing them on the leg press, you'll do them with your heels hanging off the edge off the plate. Go slow and pause for 3 or 4 seconds at the top and bottom.
If your calves are still little it's most likely because:
- You believe the myth that they can't be developed so you don't really try. While it's true that some people have great genetics (insertion point and starting muscle mass) when it comes to calves, but that's the same for every body part. You can still make them bigger.
- You don't really know how to train them properly. This is most people, including me for much of my life which has resulted in having to play catch up.
Different ways to do a calf raise
- Standing calf raises (barbell/safety bar).
- Single leg bodyweight calf raises...
- On a leg press machine.
- Machines
This article will mainly be about the standing calf raise with a safety bar. Doing it with machines designed for calf raises, or the leg press is very simple. Bodyweight calf raises are just the same as standing calf raises, but without the weight, so if you know how to do weighted standing calf raises you will be able to do them with just your bodyweight.
Standing calf raises
I like doing these with a safety bar squat instead of a barbell as it allows you to do the exercise with your hands off the bar. This means you can do the exercise in a rack and use your hands to help you balance.
- Stand on a block, plates with just the balls of your feet on it and your heels hanging off.
- Keep your core braced, and stand upright. Don't slouch.
- Raise your heels until you're as you can. you'll be on your tiptoes.
- Pause for 4 seconds.
- Lower your heel as low as you can.
- Pause for 4 seconds.
- Repeat.
How to perform the reps.
Whatever type of calf raises you're doing, do the exercise off either a block or some plates so you can do a full range of motion. If you're doing them on the leg press, you'll do them with your heels hanging off the edge off the plate. Go slow and pause for 3 or 4 seconds at the top and bottom.
- Take a few seconds to lift the weight.
- Pause and contract at the top for 3-4 seconds.
- Take a few seconds to lower the weight.
- Pause and hold the stretch at the bottom for 3-4 seconds