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Default 08-21-2005, 04:03 AM

Calves





Out of all the muscles, calves are the most underdeveloped on today’s
bodybuilders. Before you can make something grow you must know the
anatomy of it.





Anatomy of the calf muscle

The calve has two major parts to it. The soleus muscle, and the
gastrocnemius muscles. The soleus muscle is a wide and flat muscle
located on the tibia and the fibula. The gastrocnemius muscles are the
large muscles located near the middle and goes to the top of the fibula
and tibia. The gastrocnemius muscle is broken down into two smaller
groups, known as the medial head (inner calve) and the lateral head
(outer calve).





Training the calf muscle

Arnold Schwarzenegger had the right idea when it came to calf
muscles. He said “Everyday you walk around. When you walk you are using
your calves. You are pushing at least your body weight every time you
take a step. So, when you go to the gym and work out your calves with
light weight, are you really stressing your muscles?” When you think
about it, this statement has to be correct, because we all walk around
everyday, and yet many of us have very little visible calf muscle. So,
for this muscle to grow it must be put under immense stress.
Unfortunately, there is not a wealth of different exercises that you
can do for your calves. It is also important to note that calves can be
effectively trained at a high rep range, because they are used to the
extra work from constantly being used in actions such as walking and
climbing stairs.





Donkey Calve Raise

Donkey calve raises can be preformed with or without any weights.
Simply bend over and support yourself on a bench, have your training
partner (or the gyms fat guy) get on your back, then raise your heels
off the floor, and pause at the top of the muscle contraction, then
return your heels down, almost touching the floor, and repeat. If it is
still too easy for you, the person on your back can hold dumbbells or a
barbell to add weight. This exercise puts the emphasis on the
gastrocnemius muscle group.





Standing Calve Raises

Standing calve raises can be preformed one of two ways. Either on a
machine or with a barbell on your shoulders as if you were going to
perform a squat. Using a machine is most common, because the lifter
does not need to stabilize the bar on his back while performing the
exercise. You can also create variations of this exercise by using only
one leg, or pausing at the top of the contraction for a length of time.
This exercise puts the emphasis on the gastrocnemius muscle group.





Seated Calve Raises

Seated calve raises are most commonly preformed using a machine
where you sit, and a padded section rests on top of your knees. Unlike
the standing calve raises, this allows your legs to be at a 90° angle,
and puts most of the emphasis on your soleus muscle group. If your gym
does not have a seated calf raise machine, you can still perform the
exercise. My gym does not, so one of the older guys there showed me
what to do in this situation. Sit on a bench, and put a barbell on your
knees, then (with feet shoulder width apart) simply raise your heels
off the floor, and pause at the top of the muscle contraction, then
return your heels down, almost touching the floor, and repeat. If the
barbell hurts your knees, you can take your shirt off and/or wrist
straps, and wrap it around the barbell for padding.





What the pros do for their calves


Arnold Schwarzenegger


Donkey Calf Raises (using a machine or with person sitting on your back) - 5 sets - 10 reps


Standing Machine Calf Raises - 5 sets - 10 reps


Seated Machine Calf raises - 5 sets - 10 reps


http://www.haywired.com/bodybuilding...ers_workout/Ar nold_Schwarzenegger_weight_training_program_with_p ictures.ht ml





Gunter Schlierkamp


Front foot raises for Anterior Tibialis – 4 sets – 20 or 30 reps


Seated Calve raises – 4 sets – 20 or 30 reps


Standing Calve raises – 4 sets – 20 or 30 reps


http://www.ironmag.com/archive/ironmag/1999_eh_gunter.htm
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