The calves are perhaps the most neglected muscle group in bodybuilding. Everyone enters the gym wanting a big chest and big arms. Then, they discover the basics and begin training using squats and deadlifts. It's only after 2 or 3 years of dedicated training that many trainers realize their calves lag behind the rest of the body in terms of development. Additionally, many people possess a genetic predisposition for poor calves - they tie in very high up on the lower leg. This means no matter how hard they train them, the calves will always be a small muscle group.

The muscles

The calves consist of two muscle groups, the gastrocnemius and the soleus. The gastrocnemius is the 'diamond' that most people notice - the split muscle which stretches from the back of the knee down to the calf tie-in. The soleus is the small sheet of muscle that sits under the gastrocnemius, and ties in at the heel bone via the Achilles tendon.

Training the calves

All calf exercises are some variant of the same movement - raising and lowering the toes in order to move a weight (or the body). Standing calf raises are the primary routine used by bodybuilders. However, a wide variety of variants can be used, included seated or angled calf raise, dumbbell calf raises, leg press toe raises, and more. In all movements, the toes are moved through their entire range of motion. The trainer starts by lowering the weight (pointing toes up and heel down.) Then the heel is slowly raised, until the toes are pointing down. This movement works both the gastrocnemius and the soleus. Move though repetitions slowly in a 10 to 20 rep range. Watch for cramping, as there is only one artery delivering blood to the calves and cramps are common.

Important note on toe position

Many bodybuilders like to point the toes inward to train the outer calf, and inward to train the outer calf. This can method can deliver success, but only if the trainer consciously shifts the weight to that side of the foot as well. In order words, when pointing toes in, slightly lift the outer part of the foot to move pressure to the inner side of the foot (the big toes). Otherwise the focus remains shared between the muscles equally.

Calf training is very tough, very boring, and very necessary for building a quality physique. Understanding the muscle groups that comprise the calves, as well as the techniques for training and addressing weak areas are essential for developing the calves to their potential.