Blast Your Calfs

Think about your image of the perfect body... Maybe you want size, broad shoulders and massive pecs, or maybe you want lean lines with toned abs and firm glutes. But what about your calves? On a woman well shaped calves can help define the whole ankle and knee area, making your legs look fantastic in high heels or capris. On a man well formed calf muscles are vital in avoiding the "chicken leg" problem, after all if your upper body is blasted you need a good pair of legs to hold it up.

Calf exercises are a part of body building that most people just throw in when they have a little extra time at the end of a workout. But don't be so cavalier: your calf muscles need a correct workout in order to develop.

There are two main calf muscles that you should be concerned with when performing any calf exercise.

• The Gastrocnemius extends from your knee joint to your ankle joint.  It is the primary muscle when your knee is extended.
  
• The Soleus is a wide, flat muscle that lies deep withing the calf.  It can only fully contract when your leg is bent.

Be careful with the intensity and duration of your calf exercises.

Your Gastrocnemius will benefit most from heavy weight and low reps.  If you use a slow tempo and lift enough weight to tire the gastrocnemius within 20 seconds your standing calf raise will be maximally effective.

Your Soleus needs higher reps, lower wieght and a medium velocity.  Try to pick a weight that taxes you after about 40 seconds when doing seated calf raises.

Make sure to use a full range of motion.  If you have never stretched or strengthened your calves before start flat footed, but make to sure to go all the way up and down.  Once you have prepared your calves with regular workouts and stretching sessions take the exercises to the next level,  Start with the balls of your feet raised up 2-3 inches so that your heels are below you toes at the lowest point in the exercise.  Many gyms have a special platform for this, but if your doesn't you can usually improvise.

Don't bounce: when you go down let your heels down under control.  When you go up and get to the top "squeeze past" for a moment.  Also beware, if you bend your legs during any straight leg calf exercises you are cheating.  Bending your knees in a straight leg calf press is like doing a really crappy squat because your quadriceps are doing the work.

It's very important to remember that when you do any exercise for your calf muscles you need to do them correctly. If you don't you will just be wasting your time.