Calves are one of the most genetically determined muscle groups but that’s no excuse to have sticks for legs. Well-shaped calves look dynamite in a pair of shorts and keep you from looking ridiculous with a giant upper body and ski poles down below.
In my experience, it’s not the lack of genetics; but improper training that keeps people from reaching their genetic potential.
Mistake #1 Going Too Fast
I see it all the time in the gym: people using the calf machines and bouncing up and down. Not only does this take the targeted muscle group out of the equation; it can be extremely dangerous. Go slow–you’re working with a relatively small range of motion, so take your time.
Mistake #2 Not Using Full Range of Motion (R.O.M.)
Along with ballistic motions, people often use short motions, not taking full advantage of the machine’s build. Go all the way up and down for a complete lengthening and contraction of your lower leg muscles. Only the ball of your foot should be on the machine’s footplate. It should cramp a little, and that’s good.
Mistake #3 Not Aligning Your Feet Properly
Biomechanically, feet pointed in our out don’t affect muscle recruitment. In fact, they take away from it. The ideal position is legs hip distance apart, and feet pointed straight.
Mistake #4 Not Training the Tibs
This one bugs me the most. Most fitness centers don’t equip their gyms with tibialis machines. The Tibialis Anterior are the muscles in front of your shin primarily responsible dorsiflexing your foot (think toes to shins). Uphill walking is a good natural exercise, but my favorite are one of these types of machines:
You insert the front of your foot under the pad with your heel resting on the foot plate. Then, you flex the foot upwards. Your shin muscles get a pump like they do from a good hike.
Alternatively, you can do a Reverse Calf Press on a leg press machine.
Use these tips to get your calves to grow, and get lean so you can see all your hard work.