#1 - Ski-Jump Calf Raises
calf machine must be bolted down solidly to take
full advantage of this technique as you'll be
pushing against the machine at an angle.
your shoulders in the calf-raise machine as you
normally would. Now place your feet back about
a foot back from there (don't use a calf-raise
block for this technique as the block may slip
out) so your body is at an angle. You will look
somewhat like a ski jumper when you are in this
up and forward into the calf raise from this position.
This angle increases the tension in the stretch
position and works the calves at a very unique
angle not found in any other calf movements.
technique is excellent for any sport requiring
explosive forward movement, e.g. track, football,
soccer, volleyball, etc., as the body position
employed with this technique mimics that movement
also especially useful if you find you're running
out of resistance on the calf machine you're using.
Since you'll be pushing forward against the machine
as well as the weight, the resistance will be
be sure your shoes have good grip and that you
are not on a slippery surface when you use this
technique. Your feet could slide out.
- The body
position of the Ski Jump Calf Raise is
about a 20 degree angle to vertical.
- Set your
feet back about a foot to a foot and a
half, flat on the floor, and do a calf
raises from there.
against the machine at an angle will place
a very different stress on the calves.
- This demonstration
is done using a barbell pressed against
a rack but this exercise is best done
using a Calf Raise machine or a Smith
Technique #2 - Using Weight
Plates To Hit the Inner and Outer Calves
technique will work on any variation of the calf
raise exercise from regular calf machine raises
to dumbell calf raises to Smith Machine calf raises.
It will not only work the inner and outer calves
but it will also help you develop incredible ankle
strength and stability.
of using a calf block or the regular footplate
of the machine, you will be using one or two 25-pound
weight plates (depending on which area of your
calves you want to hit) placed on the floor. These
will be what you'll be setting your feet on for
work the inner calves, place one 25-pound plate
on the floor. Stand so that only the front inner
quarters of your feet are on the plate. The sides
of your feet will be half off so your ankles slope
down and away. When you execute the calf raise,
raise the sides of your feet and come up onto
the big toe side each foot. Try to force your
heels in together as you come up for a little
extra inner-calf tension. Roll back down and out
to complete the movement.
work the outer calves, use two plates with about
six inches of separation between them. Place the
outer front quarters of your feet on the sides
of the plates. Your feet will be tilted down and
in. Roll up and do a calf raise then return to
the start position. Make sure you hit both positions
in order to keep the ankles and calves balanced.
one 25-pound plate to
hit the inner calves.
your feet down to the outsides
to work the ankles fully.
Use two 25-pound
plates to hit the outer calves. Opposite
to the previous example, roll your feet
down to the inside to work the outer ankles.
Technique #3 - High Incline
this one, you will need a treadmill with an incline.
It's really quite simple but produces an incredible,
muscle-building pump in even the most stubborn
of calves. It is one of the most effective techniques
you can use for getting past calf-development
the treadmill to the highest incline setting it's
got and set the machine to a fairly slow speed.
You aren't trying to do cardio here; you're trying
to force blood into the calves.
for five to ten minutes steadily, focusing on
pushing up with the calves every time you step
(like a mini-calf raise). Keep your body in a
straight upright position to keep the resistance
on your calves.
is an excellent way to enhance blood circulation
in the calves. After you finish your set, stretch
your calves hard once they are fully pumped to
expand the fascia. For more information on stretching
for muscle growth, check out the following article:
Stretching Can Explode Your Muscle Growth
Technique #4 - Calf Raises On A Dumbell
doing one-legged calf raises, stand on a dumbell
handle (preferably one with round plates so it
rolls). This tendency to roll will make you work
to stabilize yourself as you're doing the calf
raise, increasing the effectiveness of the exercise.
Be sure to hang onto something solid as you're
doing this exercise as you don't want to slip
tendency for the dumbell to roll will allow you
to roll your foot over the top of the handle,
giving you full extension of the calf at the top.
As you come up, roll the dumbell slightly backward.
Roll it slightly forward as you come down to get
a better stretch.
is also possible to do this technique on the actual
dumbell plates themselves rather than the handle
(make sure your are hanging on with both hands
if you do this version as it is extremely unstable).
Use a larger dumbell (e.g. 85 pounder) if you
can, though a smaller one will still work. The
reason for the larger dumbell is to be sure the
plates are wide enough to stand on comfortably
(a single dumbell plate can dig into your foot
- All you
need to do incredibly effective calf raises
is a dumbell.
- The roundness
of the handle is ideal for rolling over
the top, which increases the effect on
the calf muscles.
- A round-plate
dumbell will help to increase calf muscle
activation by increasing the instability
of the exercise. A hex-plate dumbell will
still work just fine though.
- Just do
the calf as you normally would.
your mouse over the picture to see the exercise
- This exercises
is basically exactly the same as above
with the major difference being you are
standing on the dumbell plates rather
than the dumbell handle.
- The major
effect of this is to increase the instability
of the exercise.
your mouse over the picture to see the exercise
Technique #5 - Add Sets
Add Set is just the opposite of a Drop Set. Instead
of dropping the weight over the course of an extended
set, you will actually increase it, hence the
is a very effective technique, especially for
the calves, which recover from work extremely
quickly. Calves need to be really overloaded to
get them to grow and this technique fits the bill.
with a moderate weight for your first round--something
you can get about 12 to 15 reps with. Do the set,
step off the machine, shake your calves out then
add 10 to 20 pounds (or more) onto the machine.
Step back on and do as many reps as you can. Step
off, add more weight to the machine and do it
again. Repeat this procedure 3 to 5 times or until
you can't more than 5 or so reps with the weight.
Your calves should be fully worked by then!
can learn more intensity techniques for all your
the article "Intensity
Techniques That Will 'Kill' You AND Make You Stronger."
you are having trouble building your calves and
they just don't seem to be responding to anything,
give these five calf-training techniques a try.
They may be just what you need to spur your calves
to new levels of development!
Want more unique
and innovative training information just like
you need "Powerful Training Secrets"...
Training Secrets" is our extraordinary
new membership site that is PACKED with new
and effective information information, just
like this. If you want to maximize your muscle,
build strength and drop fat and the "normal"
training just isn't doing the job, you NEED
the cutting-edge techniques and exercises you'll
find in "Powerful Training Secrets."
best part? Almost EVERY SINGLE TECHNIQUE AND
EXERCISE has video demonstrations so
you know EXACTLY what you're doing every step
of the way!
here for more information and to sign up