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Calves Workouts

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Building good calves is about knowledge, training, and time!

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[Anatomy Chart and Workouts]



MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Gastrocnemius: The lateral head originates from the lateral condyle of the femur, while the medial head originates from the medial condyle of the femur. Its end forms a common tendon with the Soleus muscle; this tendon is known as the calcaneal tendon or Achilles tendon and inserts onto the posterior surface of the calcaneus, or heel bone. Flexion of ankle in primary of a standing position.
Soleus: A majority of Soleus muscle fibers originate from each side of the anterior aponeurosis, attached to the tibia and fibula. Its end forms a common tendon with the Gastrocnemius muscle; this tendon is known as the calcaneal tendon or Achilles tendon and inserts onto the posterior surface of the calcaneus, or heel bone. Flexion of ankle in primary of a seated position.
Achilles Tendon: Achilles Tendon attaches the heel bone to the gastrocenemius and soleus muscles. Achilles tendons carry our entire body weight so it makes sense that the Achilles tendon is the thickest, strongest and most powerful tendon in the body. Allowing you to walk, run, jump, or stand on your toes.

Calves Workouts!

Exercise/ Routine #1 Beginning # of Sets # of Reps
Standing Calf Raises 4-5 sets 12-15 reps
Exercise/ Routine #2 Intermediate # of Sets # of Reps
Standing Calf Raises 3-4 sets 15-20 reps
Seated Calf Raises 3-4 sets 10-15 reps
Exercise/ Routine #3 Advanced # of Sets # of Reps
Standing Calf Raises 3-4 sets 15-20 reps
Seated Calf Raises 3-4 sets 10-15 reps
One Legged Calf Raises off of Block (Bodyweight) 2-3 sets 15+ reps

Other Calves Workouts:

Arnold Calf Training Routine
Arnold Schwarzenegger Calf Routine - Mr. Olympia 1970-75, 1980
  • Donkey Calf Raise | SETS: 5-6 | REPS: 15-20.
  • Standing Calf Raise | SETS: 5-6 | REPS: 10-20.
  • Seated Calf Raise or Leg Press Calf Raise | SETS: 4-5 | REPS: 10-15*
Dorian Yates Calf Training Routine
Dorian Yates Calf Routine - Mr. Olympia 1992-97
  • Standing Calf Raise | 1 Warmup Set | WORKING SETS: 1-2 | REPS: 8-10
  • Seated Calf Raise | 1 Warmup Set | WORKING SETS: 1-2 | REPS: 8-10
Chris Dickerson Calf Training Routine
Chris Dickerson Calf Routine - Mr. Olympia 1982
  • Dickerson did standing Raises on occassion but was blessed with thick long Gastrocnemius muscles and targeted most of his focus on developing the width of his claves with seated raises.
  • Seated Calf Raises | 1 Warmup Set | WORKING SETS: 10 | 25 Reps - Using max. weight, that allows this minimum number of reps(25)

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