Calves Routines and Calf Muscle Development

Calves Routines and Workouts for the beginner to the advanced and how to target your Inner, Outer, Upper and Lower Calves.

Calves Routine

  • Standing calf raises machine – warm up then 4 sets 8-12 reps
  • Seated calf raises – 5 sets 8-12 reps

Calves Workout

  • Standing calf raises machine – warm up then 4 sets 8-12 reps
  • Leg press calf raises – 5 sets 8-12 reps
  • Single leg calf raises – 5 sets 8-12 reps

Jay Cutler’s Calf Routine

  • Standing Calf Raises – 3 sets 10-12 reps
  • Seated Calf Raises – 3 sets 10-12 reps
  • Donkey Calf Raises – 3 sets 8-12 reps

Calves Workout No Weights

  • Standing calf raises on stair or floor – warm up then 4 sets to failure
  • Single leg calf raises on stair or floor – 5 sets to failure

More Calves Exercises

  • Donkey calf raises – have a partner hold on to you’re back
  • Reverse calf raises – develops shin area / front part of the lower leg

Calf Muscle Development

Calf muscles are a very common weak point among bodybuilders. Big calves that are fully developed are very hard to attain. This is a special section dealing with how to target the training to the outside calf muscle and training the inside calves muscles.

Incorporate these techniques into a calf exercise program like the one found in the weight lifting program directory

Inside calf muscle

While doing a calf raise, point the toes to an outward position as it helps to develop and target the inside more than the outside

Outside calf muscle

Point the toes to an inward position, almost touching at the front to target the outside more than the inside.

Upper calf

Add more seated calf raises to the workout program

Lower calf

While doing standing calf raises bend the knees only a little bit and concentrate on the lower part of the movement.

So there you have it, it’s time to implement these Calves Workouts into your next workout and start working on weak point development by targeting Inner, Outer, Upper or Lower Calves.