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[ Top 100 training tips ] -[ Programs] -[ Coach Ron explains ]



1. Train the calves with extremes of heavy and light weigh to overcome sticking plateaus.
Calves, especially stubborn ones, respond remarkably well to heavy weight overload training sessions (as much weigh as you can handle while still doing about 10 reps), alternated with lighter sessions (with reps as high as 50).

2. Build your calves routine around standing raises.
Standing raises off a block on the Smith machine with pads that sit across your shoulders are best. This is because such a position focuses the most stress directly over the center of the calves, as opposed to other movements in which stimulation is less direct.

3. Make standing single-legged work part of your routine.
You don't need any added weight for this motion. Simple use a step or even the edge of the spotting platform on the back of a bench. Isolating each calf allows you to identify which calf is weaker and/or smaller and focus more on equalling them out.

4. Do partial repetitions to get to failure.
Negative and forced reps are cumbersome and unnecessary given the limitations of contraction. For added intensity, rely more on partial repetition to finish a set. Just be sure you complete as many reps as possible in a full range motion before you go to partials.

5. Stretch your calves thoroughly.
As with hamstrings, inflexible calves limit development and are prerequisite to injury. Take time to stretch this area either between sets or after the training session.

6. Keep your feet straightforward.
Many people used to believe that going pigeon-toed verses duck-footed developed the outside and inside of the calves, respectively. Physiologic studies and much failure in practice have proven this untrue. If either inner or outer calves are your area of specific need, try shifting your weight inside or outside by rolling your feet slightly. You'll get the hang of it, just keep them straight forward.

7. Keep rest minimal between sets.
The calves are dense muscles and to get to the deeper fibbers you need some intense consistent pounding. Excessive rest between sets really takes away from your ability to get to deeper fibres. Thus, although training calves with a partner is still better for intensity and motivation, you just have to keep things moving and alternate turns quickly between sets so you don't ''ice up'' (my term for getting cold and losing your pump from too much rest).

8. Squeeze hard at the top of the repetition.
the top of each repetition promotes muscular density and stimulates growth. The full flexing of the calves is still a relatively short motion. There's not much to it. So get every bit of benefit by squeezing hard at the top and not just working through this valuable portion of the movement.

9. Now and then, skip the sneakers.
If the manager or gym owner where you train doesn't have a heart attack when you take off your sneakers, give it a whirl every once in a while. Training your calves without shoes gives you a different feel and can add a further dimension of intensity to our routine.

10. Keep the reps high.
I consider a heavy set of calves to be no less than 10 repetitions. Anything short of that is just a waste of time. Remember that calves are perhaps the densest skeletal muscle in the body. This makes sense because they are meant to support us all day in an erect position, if need be. It's easy to see why piling up weight to the point where you can't execute 10 good repetitions is about as useful for development of the calves as farting in wind, (I think I've made my point).