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SUBMIT a WORKOUT ◄ Do you have a calves workout plan to share?.. take a few minutes to submit it!
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Calves Workout Summary
Difficulty Level: Intermediate
Target / Goal: Overall Growth
Recommended Days per Week: 2-3
Date Submitted: February 11, 2009
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Workout Submitted By
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FLEX_MAN89
fitFLEX workouts: 4
Age: 24
Gender: Male
Experience: 6+ years
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Workout Description
In my case, and the so many I see at the gym, find it easy to neglect training the calf muscles too often.
I suggest training your calves in the beginning of the workouts, that way you can't make any excuse to leave the gym
without training them. Calves need to be trained with higher reps and heavy weight in my opinion. Remember, since we walk
all day our calf muscles already get a workout, so they need to be "shocked" into growth in the manner I suggested. Be sure
to stretch before and in between every set. Also, every set needs to be done with a full range of motions, that means a full
stretch and a full contraction of the muscle at the top of the movements. Best of luck!
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| Exercise |
Sets |
Reps |
| Calf press on leg press machine |
4 |
15-20 |
| Description: This is a great exercise and really allows
for a nice full stretch on every rep. Find a leg press machine, and place your toes on the bottom of the pad you usually press
with your feet. Perform 15-20, slow, controlled repetitions with a weight that you really feel the "burn" with. |
| Standing machine calf raises |
4 |
15-20 |
| Description: Every gym has this machine, so it shouldn't
be hard to perform, if however your gym doesn't have it, simply stand on a platform with your toes and perform calf raise
in that manner. In the machine, be sure to keep your back flat and head facing forard not down. |
| One-Leg reverse calf raises |
4 |
10-12 |
| Description: This exercise is just the opposite of regular
calf raises. This time the sole of your foot is stabilized, and you raise your toes up, contracting the front of your shin (the
back of you calf muscle). These are excellent, but as always, must be performed in a slow, controlled manner. |
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fitFLEX Workouts - Basic Calves Training Program for Everyone!
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