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Posted 29 April 2011 by CutAndJacked.com

Guide: Calf


Building 101

Introduction to Calf Building 101

A new course is available at Weik University on building massive calves. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive calf gains.

Let's start with the basics of Chapter 1 and then get into more detail later on in the course.

Chapter 1: Anatomy of the Calf

Gastrocnemius:

The gastrocnemius is also called the calf muscle. The muscle itself is one that is visible on the body (meaning it doesn't lie underneath any other muscles and therefore is not visible by the eye). The gastrocnemius attaches to the heel (at the Achilles Tendon) and originates on the femur (behind the knee). The calf muscle has two heads (the medial and lateral heads).

Soleus:

Unlike the gastrocnemius, this is one of those muscles that I mentioned above that are not visible because it lies underneath another muscle. It is for this reason that the muscle isn't very well known among those just starting out. The medial head originates on the posterior tibia and the lateral head on the posterior fibula. These two heads unite and insert into the calcaneal tendon.

Plantaris:

The plantaris is a very small muscle. The long tendon of the plantaris passes between the gastrocnemius and soleus and inserts into the calcaneus. It originates at the lateral epicondyle of the femur, just above the origin of the lateral head of the gastrocnemius.

Chapter 2: Different Parts of the Calf

Gastrocnemius:

The function of this muscle is plantar flexion (elevating the heel). Without this muscle, it would be very hard to walk normally since you would not be able to push off the ball of your foot.

Soleus:

The function of this muscle is basically the same as the gastrocnemius in that its job is to raise the heel.

The only real difference between the two is that the soleus comes into play when the knee is bent (for example during seated calf raises).

Plantaris:

This is a very weak muscle but does help aid in raising the heel (plantar flexion).

Chapter 3: Different Calf Exercises

• Standing Barbell Calf Raises
• Seated Barbell Calf Raises
• Smith Machine Standing Calf Raises
• Smith Machine Reverse Standing Calf Raises
• Smith Machine Seated Calf Raises
• Standing Dumbbell Calf Raises
• Seated Dumbbell Calf Raises
• Standing Cable Calf Raises
• Donkey Calf Raises
• Calf Press on Leg Press Machine
• Single Leg Dumbbell Calf Raises
• Machine Standing Calf Raises
• Machine Seated Calf Raises

Chapter 4: Mass Building Calf Workouts

It is important to know that for many people the calf responds to higher reps. See what works for you but for most you need to be doing at least 15 reps per set.

You want to concentrate on really feeling the calf contracting during the set and get a good stretch at the bottom of the movement and a hard contraction at the top.

Do not bounce during the movement. You want to make sure that during both the concentric and eccentric part of the movement is nice and slow and controlled.

Workouts

Workout #1

Standing Barbell Calf Raises 4x15
Seated Barbell Calf Raises 4x15
Donkey Calf Raises 4x15

Workout #2

Standing Barbell Calf Raises 4x15
Standing One-Leg Dumbbell Calf Raises 4x15
Seated Dumbbell Calf Raises 4x15

Workout #3

Smith Machine Standing Calf Raises 4x15
Standing One-Leg Calf Raises 4x15
Donkey Calf Raises 4x15

Workout #4

Calf Press on Leg Press Machine 4x15
Machine Standing Calf Raises 4x15
Machine Seated Calf Raises 4x15

Workout #5

Calf Press on Leg Press Machine 4x15
Standing Barbell Calf Raises 4x15
Machine Seated Calf Raises 4x15

Workout #6 (Smith Machine)

Smith Machine Reverse Standing Calf Raises 4x15
Smith Machine Standing Calf Raises 4x15
Smith Machine Seated Calf Raises 4x15

Workout #7 (Bodyweight)

Standing Bodyweight Calf Raises 6x15
Standing One-Leg Bodyweight Calf Raises 6x15

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your calf, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your calf muscles.

Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

By: Matt Weik

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