training calves

[JoBu]

I worked legs yesterday...for the first time in a couple weeks. My calf work was 5 sets of 15-20 reps on the standing calf machine. Today I feel it...but almost entirely in the very upper portion of my calves. I'd really like to get better definition in the bottom part. Are there specific ways to target the lower portion?

JoBu

 

[Lee]

what style calf raises do you do? i think seated target the whole calf the best.

 

[barbell265]

When I do my calf work I used to do 4 sets of 15 seated. 5 with heels turned in, 5 with heels straight back and 5 with heels turned out. The last 9 weeks I have been training for a full power meet and have shifted to standing calf raises; 225x15, 315x10, 405x5 and 3x660x6. This is the most I have ever done and after the meet I will do a split between the two, one week lower weight and higher reps the next week hitting the with heavy weight. I have had good results to this point and will let you know in a post how the transition goes.

 

[JoBu]

what style calf raises do you do? i think seated target the whole calf the best.

I haven't usually put too much emphasis on calves but I typically do standing machine...I change my foot position throughout each set like barbell265 described.

I'll try the seated version once I recover from this...damn my legs are killing me today! That's what I get for not lifting legs in a month...could hardly walk this morning

JoBu

 

[saint808]

try seated or donkey... also foot placement in and out wil target them a lil differently and make it more challenging to boot. You could also hit em twice a week or more if you wanted to. Just go heavy as you can and make sure you get a good stretch out of them when doing your movements.

 

[little chris]

when doing standing or seated or donkey raises its very important to stretch all the way out coming down and come down SLOWLY and rise up slowly and squeeze.

 

[louden_swain]

I think if you focus on lowering your heels you will really target the lower portion. This works for me.