Part Eight: Calves.

By: Richard Choueiri

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the calf muscles, which consist of the gastrocnemius, soleus, and tibialis anterior.

Calves Anatomy

Let's first look at the anatomy of the calves, so you know exactly which muscles you will be training.

Gastrocnemius:

The gastrocnemius is divided into two portions: medial head and lateral head. The medial head originates from the medial epicondyle of the femur and inserts on the calcaneus via the Achilles tendon. The lateral head originates from the lateral epicondyle of the femur and inserts on the calcaneus via the Achilles tendon. The main function of the gastrocnemius is to plantarflex the ankle.

Soleus:

The soleus originates from the posterior surfaces of the tibia and fibula and inserts on the calcaneus via the Achilles tendon. Its main function is to plantarflex the ankle.

Tibialis Anterior:

The tibialis anterior originates from the lateral tibia and inserts on the 1st cuneiform and 1st metatarsal. Its main functions are to dorsiflex the ankle and inverse the foot.

Mass Building Exercises

Now that you know the anatomy of the calves, it's time for you to learn about their mass building exercises.

Standing Calf Raise
The standing calf raise is an isolation movement used to build mass and quality in the gastrocnemius.

Click Image To Enlarge.
Standing Calf Raise.

Donkey Calf Raise
The donkey calf raise is an isolation movement used to build mass and quality in the gastrocnemius.

Click Image To Enlarge.
Standing Calf Raise.

Seated Calf Raise
The seated calf raise is an isolation movement used to build mass and quality in the soleus.

Click Image To Enlarge.
Standing Calf Raise.

Standing Barbell Reverse Calf Raise
The standing barbell reverse calf raise is an isolation movement used to build the tibialis anterior muscles.

Click Image To Enlarge.
Standing Calf Raise.

Smith Machine Reverse Calf Raise
The smith machine reverse calf raise is an isolation movement used to build the tibialis anterior muscles.

Click Image To Enlarge.
Standing Calf Raise.

Mass Building Sets and Rep Ranges

Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the calves.

Isolation Exercises

All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

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Mass Building Workout Plan

Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one calf workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

Week 1
• Standing Calf Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Calf Raise - 4 sets of 15, 12, 10, 8 reps
• Standing Barbell Reverse Calf Raise - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Calf Mass Building Workout Plan - Week 1.

Week 2
• Donkey Calf Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Calf Raise - 4 sets of 15, 12, 10, 8 reps
• Smith Machine Reverse Calf Raise - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Calf Mass Building Workout Plan - Week 2.

Week 3
• Standing Calf Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Calf Raise - 4 sets of 15, 12, 10, 8 reps
• Smith Machine Reverse Calf Raise - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Calf Mass Building Workout Plan - Week 3.

Week 4
• Donkey Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Calf Raise - 4 sets of 15, 12, 10, 8 reps
• Standing Barbell Reverse Calf Raise - 4 sets of 15, 12, 10, 8 reps

Click Here For A Printable Log Of Calf Mass Building Workout Plan - Week 4.

Conclusion

Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 9 of this series.

Best Calves Of The Forum:

Click To Enlarge.
Best Calves Of The Forum.

References:

http://www.bodybuilding.com/fun/anatomy.htm
Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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