1. Get on the Block
The muscles of the calves (gastroc and soleus) respond well to exercises that provide a full range of motion. An easy way to build bigger calves is to use a step, brick or block during your training. Standing flat on the floor and completing simple calf raises is fine, but if you want to really feel a burn, hang your heels off of a block. The expanded range of motion forces the calves to recruit more muscle fibers and fire those muscles faster, making any calf exercise more efficient. The block can be used to perform calf raises from a lunge position, as well. You can also hang your toes off the block and perform reverse calf raises to work the anterior tibialis (the muscle that runs along the outside of the shin).
2. Change Directions
The gastroc is split into an inside and outside portion of the calf. Performing calf exercises with your feet straight ahead works both sides. Completing calf raises with your feet turned out isolates the outside portion. Turning the feet in like a pigeon works the inside half of the calf.
3. Go Ballistic
Professional basketball players have some of the most explosive calves in the world. The explosive power was created by jumping hundreds of thousands of times. Ballistic training, also known as plyometrics, increases muscle recruitment and muscle firing rates. Basketball ballistic drills include depth jumps, box drills, vertical jumps, skipping drills and ladder drills. Each of these exercises force the athlete to stay on the balls of their feet, which places extreme demand on the calf muscles.
4. Go Barefoot
The debate over support equipment expands beyond weight belts. The argument here is whether the ankles should be taped and/or if your shoes should have built-in motion control. The claim against taped ankles and motion control shoes is that when the joints are supported from an outside source, the muscles, tendons and ligaments can weaken. The weakened tissues put you at even a greater risk of injury. The claim also states that taped ankles and motion control shoes actually cause injuries by limiting motion. Limited ankle motion puts more impact stress on the knees. Barefoot training solves this problem. Go barefoot during balance exercises to help strengthen the ankle, foot and calf muscles. Going barefoot during direct calf strength training allows a greater range of motion and places all the work on the muscles-not the equipment. Most health clubs do not allow members to go barefoot, but the majority of calf training can be performed at home or outside without machines.
The muscles of the calves (gastroc and soleus) respond well to exercises that provide a full range of motion. An easy way to build bigger calves is to use a step, brick or block during your training. Standing flat on the floor and completing simple calf raises is fine, but if you want to really feel a burn, hang your heels off of a block. The expanded range of motion forces the calves to recruit more muscle fibers and fire those muscles faster, making any calf exercise more efficient. The block can be used to perform calf raises from a lunge position, as well. You can also hang your toes off the block and perform reverse calf raises to work the anterior tibialis (the muscle that runs along the outside of the shin).
2. Change Directions
The gastroc is split into an inside and outside portion of the calf. Performing calf exercises with your feet straight ahead works both sides. Completing calf raises with your feet turned out isolates the outside portion. Turning the feet in like a pigeon works the inside half of the calf.
3. Go Ballistic
Professional basketball players have some of the most explosive calves in the world. The explosive power was created by jumping hundreds of thousands of times. Ballistic training, also known as plyometrics, increases muscle recruitment and muscle firing rates. Basketball ballistic drills include depth jumps, box drills, vertical jumps, skipping drills and ladder drills. Each of these exercises force the athlete to stay on the balls of their feet, which places extreme demand on the calf muscles.
4. Go Barefoot
The debate over support equipment expands beyond weight belts. The argument here is whether the ankles should be taped and/or if your shoes should have built-in motion control. The claim against taped ankles and motion control shoes is that when the joints are supported from an outside source, the muscles, tendons and ligaments can weaken. The weakened tissues put you at even a greater risk of injury. The claim also states that taped ankles and motion control shoes actually cause injuries by limiting motion. Limited ankle motion puts more impact stress on the knees. Barefoot training solves this problem. Go barefoot during balance exercises to help strengthen the ankle, foot and calf muscles. Going barefoot during direct calf strength training allows a greater range of motion and places all the work on the muscles-not the equipment. Most health clubs do not allow members to go barefoot, but the majority of calf training can be performed at home or outside without machines.
