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Calf training for big calves

Calves are one of the most neglected body parts by most weightlifters and bodybuilders.  Arnold Schwarzenegger when a competing bodybuilder used to be photographed in rivers just to avoid his calves being shown in photos as he thought they let the rest of his body down.  When asked about calf training he commented it had taken  hundreds of hours of calf training to finally get his calves to a shape he liked.  Calves take a lot of weight and an immense amount of reps to shape into what you would be proud of.  Genetics play a huge part, many huge bodybuilders have tiny calves due to genetics where as some skinny built people have huge calves genetically.

Calf training exercises

The most common calf exercise if the donkey calf raise which can be performed either with someone on your back raising your self standing on a step with straight legs up on to your tip test and down with your heels lowered to the lowest they will go.  Your back is positioned horizontally where someone will be sitting.  Now in most modern gyms this difficult to arrange exercise can be performed on a machine that does away without a person sitting on your back to get the best calf raise.  Perform high rep sets of around 20-23 reps for 5-6 sets.

Calf exercises are grouped in two, straight leg and bent knee.  Straight leg does the gastrocnemius and bent does the soleus.  Seated calf raises similar to the exercise above but just performed seated would build the soleus and the standing version the gastrocnemius.

The key to calf training is the intensity, calves recover faster than most body parts so can be trained more often.  So train them hard and regularly.

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Isaac's story
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Because I am blind, I cannot learn new exercises by watching my trainer nor can he show me what I am doing wrong – he has to either verbalise the technique or demonstrate by physically making adjustments to my body shape.

For this reason, I need to work with a trainer who can effectively explain an exercise and describe the postures and workings of the body that correspond to the proper execution of that exercise. I have found such a trainer in Rob, and as a result, working out with him is both productive and enjoyable.

Through careful instruction and my conscious effort to comprehend and implement what I’m being told, I gain a greater understanding of the mechanics and purpose of an exercise than perhaps I would through visual imitation.

The team's knowledge, creativity and flexibility make training at MyFitness Studio both a worthwhile pleasure and an education.

Jo's story
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I decided to invest in some personal training sessions six months before my wedding in July 2011 and have been training with Rob and the team ever since.

As is the case for so many brides (and grooms) to be, I was a bit nervous about the pressure of looking good on my wedding day. My objective was simply to lose some weight and tone up so I could feel confident and happy with how I would look in our wedding pictures.

At my first session Rob identified key areas for us to work on including my arms, thighs and bottom and how specifically to make all of those areas slimmer and tighter. I originally trained only twice a week and saw huge changes in my body after just a couple of months. My arms were noticeably toned and my bottom smaller and tighter.

The team gave me great nutritional information to ensure my diet supported my training and weight loss goals. By my wedding in July I had not only hit my weight loss target, I had toned up dramatically. I felt in the best shape of my life and as a result I felt confident and happy in my dress. That on-the-day confidence really shows through in our pictures and I’m so thankful to MyFitness Studio for helping me achieve this.

Our Fit for the Occasion sessions were the right mix of fun and hard work and I enjoyed them so much that I couldn’t give up training after the wedding.