Maybe you have put years into your calf training or just want to improve the look and function of this unique muscle group.  You have gone through pain and soreness only to fall short of your goal.  And to make matters worse, your best friend rarely works their calves, and has the calves you dream of.  Calf Training to get the perfect calves has alluded you, and you have done your best. Your diet has been superb, and you have many different lower leg exercises.  Well, don’t feel bad, many folks have this problem.  They put their best foot forward only to get minimal results.

In my family both sides have nicely constructed calves, and sure enough, musculature is a genetic trait.  “So What” you say, “I have an impossible time sculpting my calves!”  Well you definitely are not alone.  Many people find it difficult to get the results they desire even after giving it their best effort.  The thing that matters is that you do the right exercises and cut out the ones that aren’t delivering.  A little disclaimer:  If you have more than one of the genetic dispositions it will be much more difficult for you, but definitely not impossible.  You will have to work almost two times harder than those who have genetics on their side.

O.K., so what is a person to do?  Your leg muscles are unique in that they carry your full load daily.  Add some extra weight, as in weight belt, to your normal load.  This part of calf training will trick your body into believing that it must add muscle to this area immediately.  Also you should plan on adding a few extra calories to your diet to see better results.

In the gym , performing the exercises with proper form is very important.  Less than optimal calf training leaves out the importance of form.

Here are several exercises to train the gastroc muscle for the prized upside down heart shape:  On the leg press machine the toe press and any standing calf raise , just remember to keep your legs as straight as possible for maximum results.  If you are doing seated calf raises make sure the weight is directly above the heel, this will help eliminate employing any helper muscle groups.  Always use a stable block for calf training as to avoid injury and avoid doing them directly on a flat floor.

Calf Training with medium weight and more repetitions almost always yields the best results for people with one muscle fiber type.  People with the other fiber type benefit from heavy weight and less reps.  Maybe try both to determine your fiber type and then move forward from there.

You will have to train your calves harder and more frequently to get your desired results. Always do a proper warm up and stretching routine.   Know your limits because injury from over-training can set you back to square 1.  Before starting any exercise routine,  including calf training,  check with your doctor and trainer.