roy2 said:
My calves are my genetic weak point. What in your opinion is the best way to add size to calves. Is there any way to bring out the upper part of the calf muscle?
Personally I believe that the key to calve growth is through aggressive stretching. However, I do NOT believe you should try to stretch the calves during the actual exercise.
What I mean is that you often hear of the statement that on calf training you should go as low as you can to "get a really good stretch". Well I don't believe it. I believe doing that is generating a risk for hyperextending your tendons there when you are training heavy. Instead, I believe that you should only lower your heels to the point they are parallel to the floor. After all this the natural level they rest at when you are standing up anyways. Keep the rep movement in that range and you will be able to increase your poundages. I don't see the point in going over 15 reps on calf training. Between 8-15 are ideal. Some people say high reps work, but there is a small percentage of people that actually benefit from that.
Also, you should try to do at least one exercise during your calf work with your legs perfectly straight. Most people say they keep their legs straight during standing calf raises and toe raises on the leg press. But look again. Are they perfectly straight and the knees locked out the entire time? When you bend the knee, even slightly, you shift the stress on the calf somewhat. One thing you can use is the hack squat machine to do your calf raises. Because the bottom of the platform (at least most platforms on most common hack machines) will have your heels slighltly behind and under your glutes once you assume the calf raise position. You have to naturally move your feet backwards a bit to get them to hang off the bottom of the platform. Do these with your knees locked and legs perfectly straight. Do your normal normal standing calf raises or leg press machine, then do the seated calf raises, again 10-15 reps and heels never really dipping low.
After the workout, this is when stretching is important. Stretching is a whole workout in itself. The best stretch I have found is to assume the stance on the standing calf machine and then instead of raising yourself, just shift your balance to one leg and lower all the way down slowly, when you reach the bottom, you shift balance to the other leg and lower it while placing the previous leg/foot back up so you can immediately transfer the weight again. The movement resembles you stepping down backwards. That is strange, but the best way I can describe it. You do about 10 reps (20 step downs all together) rest, do 2-3 more sets. You will be stretched beyond belief then.
You can also do the old school routine that involved buying the calf shoes they used to advertise in magazines. But you can make your own by superglueing a small block of wood under the front of an old pair of shoes and wearing them around the house. Every step you take will force you to exaggerate the raising and lowering movement the calfs make. when you are standing still, you make sure you rest your heels on the floor so you are in a stretched position.
I used to see a lot of track guys doing this back in college.
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