THE TOP 5 EXERCISES FOR INCREASING CALF MASS

Calves seem to be the most overlooked body part in the lower body. The muscle groups of your upper legs may very well support the core muscles of your body when you’re lifting but the lower leg muscles of the calves must work hard to stabilize the body through every movement while bearing the total weight of the body and any additional loads – twisting, raising you up onto your toes, lowering your onto your heels, twisting your feet.

It’s vital that your calves support you through every movement or you risk serious injury. Likewise, it does little good to train the rest of your body but leave your calves alone. You won’t be able to effectively stabilize the weights you’re moving and lifting outside of general workouts – meaning there’s no practical application for your muscle mass. Worst of all you will look like you’ve got chicken legs.

You cant even rely on the best upper leg exercises like squats and deadlifts to completely develop diamond calves. Start working through these top 5 exercises for increasing your calf muscles to ensure that you establish and maintain a well-rounded workout.

The Anatomy of the Calf Muscle

The calf muscle is a group of muscles that are balled into a large group in the upper portion of the lower leg just below the knee. This group is made up of 2 muscles that combine to make up the whole of the calf muscle.

• Gastrocnemius – The calf muscle that is most visible from the exterior of the body. This muscle attaches at the Achilles tendon and originates just behind the knee on the femur where it crosses the knee joint
• Soleus – This is a deep muscle that is not visible when looking at the leg externally. It lies beneath the gastrocnemius on the rear portion of the lower leg.

The function of the two muscles together is the elevate the heel both with the leg straight and when the knee is bent. The action of bending the heal is used in a variety of movements – walking, jumping, running, squats, etc.

The Top 5 Exercises for Increasing Calf Muscles – The Breakdown

The calf muscles can be worked in a variety of ways but they are a specialized muscle group that receive very little activity and attention unless they are specifically targeted. These top 5 exercises for the calf muscles will help you maintain a balanced workout in conjunction with other exercises so that your overall wellness and physical tone remains in balance.

Some of these exercises require the use of weights while others use little more than natural physical resistance. For additional resistance in any exercise you can add additional weight by using body straps or free weights (or by increasing the resistance of a machine if one is used.)

Top Calf Exercise #1 – Standing Calf Raises

This exercise can be done using either a dedicated machine or a calf block. The number of reps you do for this exercise will vary depending on your current calf mass and workout routine. Test different ranges to see which works for the density of your calf muscles.

Stand under the machine pads or bar with the balls of your feet on the calf block. Start with your heels low, approximately 2 to 4 inches below the block. This will offer the best stretch on your calves. Slowly raise yourself up on the balls of your feet as high as you’re able and contract your calf muscles as you reach the peak. Hold briefly and lower under control to repeat.

Top Calf Exercise #2 – Seated Calf Raise

This is a workout that is necessary to achieve complete development of the calf muscles. While this movement is similar to the standing calf raise, the seated calf raise will actually target the lower muscles of the calf (the soleus).

Sit with the machine pads resting on your thighs. Again, drop your heel to 2-4 inches depending on how flexible you are. Raise again and squeeze the calf muscles once you reach the top. The rep range for this workout, as well as the standing calf raise, should between 10 and 20 depending on the needs of your body and what you can tolerate.

Top Calf Exercise #3 – Leg Press Calf Raises

This is a tried and true exercise that has been in use for years known also as the donkey raise. Because of the nature of the exercise it has the most potential for getting a deeper pull in the calf muscles. The workout can be intensified with added weights, so you can avoid having to do calf presses with someone sitting on your back.

Sit on the leg press machine and hold the sled with only your toes and the balls of your feet. Do not move with your hips or knees and instead put all the movement into your ankles. This puts all the emphasis on your calf muscles and nowhere else in the leg.

Top Calf Exercise #4 – Box Jumps

In many lifting exercises you need to have explosive strength in your legs. The box jump offers that, as it’s a functional exercise made to give your calf muscles far more power and “spring”. This exercise can train your muscles to react and contract much more quickly, and will deliver some serious tone to your calf muscles.

Stand on the balls of your feet and you toes in front of a box, with the height appropriate to your limitations. Jump onto the box and land again on your toes and the balls of your feet. Jump back down to the floor and repeat for 8 to 10 reps. Do not use dumbbells or other held weights during this exercise as you may need your hands free in order to catch yourself if you trip.

Top Calf Exercise #5 – Dumbbell Jump Squat

While this movement does also work the upper leg muscles it focuses a great deal of attention on the calf muscles as well and is an integral part of any whole body workout. Like the box jump, the dumbbell jump squat can help add explosive power to your workout routine. This form of workout helps to develop muscle quickly – increased mass equals a higher metabolism and a better calorie burn through your other workouts.

To perform, simply place yourself in a position for a standard squat and lower your body into the squat, moving to the balls of your feet and toes as you do so. Once you’re at your lowest point, propel yourself up and explode upward into a jump. Land on the balls of your feet and immediately move into another squat. Use dumbbells for this exercise to increase the difficult, but avoid using a barbell. Dumbbells will provide a lower center of gravity and give you more central control of your balance.

Beginner Workout 

• Standing Calf Raises - 2 Sets of 12 Reps 
• Seated Calf Raises - 2 Sets of 15 Reps

Intermediate Workout 

• Standing Calf Raise - 3 Sets of 12/10/8 Reps 
• Leg Press Calf Raises - 2 Sets of 10 Reps 
• Seated Calf Raises - 1 Set of 20 
• Lower weight and do 10 more reps

Advanced Workout 

• Box Jumps - 1 Set of 15 Reps 
• Seated Calf Raises - 3 Sets of 15 reps 
• Leg Press Calf Raises - 2 Sets of 12 Reps 
• Standing Calf Raises - 2 Sets of 10/8 Reps 
• Dumbbell Jump Squats - 1 Set of 15 Reps

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THE TOP 5 EXERCISES FOR KILLER ABS

Many bodybuilders work their abdominal muscles to get washboard abs. Far important from the image, however, is the importance of having a strong core. The abdominal muscle makes up a large part of the body’s core strength. Athletes know and appreciate the importance of having a strong core. Professional bodybuilders workout to strengthen their body’s core and that includes exercising the abdominal muscles.

Listed below are some of the simplest abdominal exercises that can have the most profound effects on the abdominal muscles. Most of these exercises can be done at home.

#1.- Reverse Crunch

This is similar to the vertical crunch but lifting off the hips rather than the shoulders. This exercise works the rectus abdominis muscle. Equipment needed is an exercise mat. Starting position is to lie face up on the mat with hands on the floor or behind the head. Bring the knees toward the chest until bent to 90 degrees with the feet together or crossed. Contract the abs, lifting the hips off the floor while doing so. The legs reach upwards to the ceiling. Lower back down and repeat for 1 to 3 sets of 12 to 16 repetitions. The bodybuilder will feel tension or stress on the lower part of the abs.

#2.- The Bicycle

The bicycle works the rectus abdominis and the obliques of the abdomen. An exercise mat is needed for this exercise. Starting position is lying face up on the mat, place hands over the head, using fingers for light support. Bring knees to the chest and without pulling the neck lift the shoulder blades off the mat. Rotate to each side, bringing opposite elbow to opposite knee (left elbow to right knee) while the other leg is straightened. Switch sides until a pedaling motion is achieved. This exercise helps develop washboard abs and trims the waist. This can be done in 1-3 sets of 12-16 repetitions.

#3.- The Ball Crunch

The Ball Crunch is a fun activity that targets the “six pack” or the rectus abdominis muscle. Equipment needed is a large exercise ball. Starting position is to lie on the ball, placing the ball just on the lower back. Arms are crossed over the chest or placed behind the head. Contract the abs by lifting torso off the ball, pulling the bottom ribcage down toward the hips. The ball should be kept stable even as curling up. Slowly lower back down to starting position. This helps strengthen the abs and can be done in 1 to 3 sets of 12 to 16 repetitions.

#4.- The Vertical Leg Crunch

Similar to crunches, this exercise targets the rectus abdominis and obliques. It is different from the regular crunches because the legs are involved. Equipment needed is an exercise mat. Starting position is to lie with back on the mat, extending legs straight upwards with knees crossed. Place hands underneath the head for support. Contract the abs lift the shoulder blades off the mat. Keep legs in the fixed starting position and lower back down. This adds intensity to the exercise, working the muscles more. This can be done in 1 to 3 sets of 12 to 16 repetit

#5.- The Long Arm Crunch

The long arm crunch is another variation of the regular crunch and targets the upper part of the abdomen. Equipment needed is an exercise mat. Starting position is to lie facing upwards on the mat with arms straightened behind the head with the hands clasped. Arms are kept near the ears. Lift shoulder blades off the floor, contracting the abs while doing so. Keep arms straight but avoid straining the neck. Then lower back down to the starting position. Repeat the exercise for 1 to 3 sets of 12 to 16 repetitions. This exercise adds a longer level to the regular crunch, adding difficulty and challenge.

Completing the above 5 bodybuilder workouts for your abs will help create define abdominal muscles. However to achieve the desired result it is important to make sure that you strip the fat from this area. Implementing cardio based exercises will help strip this fat and provide you with the washboard abs that you have worked so hard to achieve.

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