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OUT of the blue, I received a text from an old chum last week. “Can you please tell me how to increase the size of my calf muscles?” he asked.
I recalled him being a decent-sized fellow in varsity, but I’d never noticed his calves because they were always hidden beneath his pants, so I had to ask why.
“It’s the only part of my body I’m struggling to build. Most of my female friends have bigger calves than me, and I’m feeling embarrassed,” he confessed.
“Take ballet classes! And put on a tutu for kicks!” I responded airily. After all, I don’t know of any ballet dancer with small calves. With the amount of relevés (heel raises) performed in a single class, the untrained muscle usually gasps for air within half an hour.
“I’m being serious! Help, please?”
Well, the calves are among the most difficult muscles to bulk up, but they are also the most exposed part of your legs, peeking out under shorts, skirts and bermudas.
The two main muscles of the calves are the outer gastrocnemius (calf belly with two “heads”) and underlying soleus. Their most important action is to dorsi-flex and plantar-flex the ankle. So, all you need to do to train them is to do exercises that flex the ankle against resistance.
The gastrocnemius is involved in fast movement and plays an important role in jumping, while the soleus can be defined as a holding muscle, working harder during a ballet relevé or pointe work.
These muscles, which we work daily by walking or moving, contribute to the body’s overall balance and circulation.
Some people have a natural gait that forces them to use more calf muscle while walking or running. Other people use mostly hip and leg during movements.
If you’re already active, then you have to train them beyond your usual routine to see a slight difference. I say slight because how much the muscle hypertrophies depends on the structure of the muscle belly.
In some people, the muscle belly is long, while the Achilles tendon attaching it to the lower leg is short. Even a few inches of extra length can make a big difference in muscle volume.
So, if you have a short calf and long tendon, you’re not going to develop a significant size, compared to your friends with bigger muscle belly.
We are all wired a little different genetically, but you can still work at it and see results.
According to reports, one of Arnold Schwarzenegger’s major weaknesses when he began bodybuilding was calves. He apparently cut off his training pants so that he couldn’t hide his calves and would be forced to train them. He believed in attacking his weaknesses.
Judging from his collection of bodybuilding titles and impressive calves, his credo worked.
Generally, there are only two types of effective, yet simple calf exercises – the heel or calf raises with knees straight (for the gastrocnemius) and with knees bent (for the soleus).
Some people find it harder to perform these exercises sans shoes, but it’s really up to you. I find that sports shoes give me better support, but then again, with ballet slippers and bare feet, I could get my heels up higher, or risk getting shouted at by the teacher.
If you have problems with balance, place your hands lightly on a chair and lift your heels off the ground as high as you can, keeping your legs straight. Do it slowly and with control. Ensure you’re not gripping your toes. By the time you’re done with the first set of 12-15 repetitions, you’ll start feeling your calves. Aim for one set.
Then point your toes out and repeat another set, and yet another set with toes pointed inwards. This adds variety to your workout and forces the muscle to work from different angles.
Repeat while seated on the chair where your knees are bent, but do three sets of 12-15 repetitions in parallel position.
You need to train at least three times a week and feel the burn. If it doesn’t leave the muscle fatigued, you’re not training intensely enough, or the exercises have become a breeze, so add some weights.
Hold on to a dumbbell in your hands and do the exercises. Likewise, for the soleus, place some weight on your thighs and do the heel raises.
During his glory days, Schwarze-negger once said that he tried to reach the en pointe position of a ballerina on each and every rep of heel raises. To stand on your tippy toes is a painful position, but when you’ve done a million of them and lost many a toenail like me, it becomes second nature.
Calves have a tendency to tighten and cramp, especially when pumped, so remember to stretch them after your calf workouts. Alternatively, you can also stretch them between sets.
Stand at the edge of a step, with the balls of the feet on the step and heels off. Allow the heels to drop as low as you can and feel the stretch in your calves and Achilles tendon. This stretches your gastrocnemius muscles. In fact, you can also do heel raises in this position.
To stretch the soleus, do the same thing with knees bent.
In addition to calf raises, running, walking and hiking uphill are excellent calf-strengthening exercises. The steeper the climb, the more your calves have to work.
But honestly, there’s a reason why dancers tend to have shapely, strong calves and legs. Seriously, try a ballet class!
Before long, you’ll be dancing your way in shorts and miniskirts to show off some lean, mean, or at least, toned calves.
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