Calves seem to be a lagging body part for more than a fair share of weight trainers. Genetics can hand out a great set of calves, but for most, building an impressive set of calves can be both laborious and frustrating.

Calves are a unique muscle group. They are made up primarily of two muscles, and the two differ very much from one another.

The gastrocnemius (larger, top portion of the calf) contains mostly fast twitch fibers and responds best to lower reps. The soleus (smaller portion of the calf and located under the gastrocnemius) contains mainly slow twitch muscle fibers and responds better to higher reps. So the calf itself is partly comprised of muscle tissue that makes high rep training seem ideal, while the other muscle involved seems more suited to low rep training.

The calf is a muscle group the responds best to full stretches and contractions. Great benefit is lost if short ranges of movement are used. Reps should be performed slowly. Also, movements should be held for 1-2 seconds at the start and end positions. Rep speed is crucial in calf movements.

As for exercises themselves, straight-legged calf raises emphasize the gastrocnemius while bent-legged movements emphasize the soleus.

Certain exercises, rep schemes, and corresponding loads can be used to maximize results for building calf size, depending upon which portion of the calves is being targeted.

Gastrocnemius training should involve straight-legged movements with heavier weight and lower reps, such as in the 6-10 range. The gastrocnemius will only be activated fully if the knees are locked. Up to 50% of the stress can be removed if there is any bend in the joint, so a lighter weight may need to be used to get a full stimulatory effect. Soleus training, on the other hand, should involve bent-legged movements with a lower weight to enable higher reps, perhaps 10-25 per set.

Also, since the gastrocnemius is a significantly larger muscle than the soleus, the gastrocnemius may be trained with more sets than the soleus. For example, 10 sets could be an appropriate number for the gastrocnemius, and 6 sets for the soleus.

Workouts can be alternated using a straight-legged low rep scheme one time, and a bent-legged high rep scheme the next.

Sample Workout: Day 1: (all straight-legged) Standing Calf Raises, 3 sets – 6-10 reps Donkey Calf Raises, 3 sets – 6-10 reps Machine Single Leg Calf Raises, 3 sets – 6-10 reps Day 4: (all bent-legged) Seated Calf Raises, 3 sets – 10-25 reps Seated Single Leg Calf Raises, 3 sets – 10-25 reps
Employing these techniques can maximize calf development for any weight trainer.

 by Matt Shepley B.S.

Matt Shepley is a natural bodybuilder, photographer, and bodybuilding/fitness contest promoter. He has contributed articles and photos to numerous health & fitness magazines. He can be contacted via email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , by visiting his federation’s (OCB – Organization of Competitive Bodybuilders) website for steroid-free bodybuilding, fitness and figure competition in the United States (www.theOCBwebsite.com), or by visiting the website for his magazine, which covers steroid-free physique competition in North America (www.FitnessandPhysiqueMag.com).

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