Ballerina Calves
Is it a genetic gift to have a great set of calves, or can we train them into Arnold-type Cannonballs? Disclaimer: For all of you former and current Ballerina's there's no reason to read any further.
I will argue both sides briefly and give you some tips that I've used my whole training life. For one, if we look at Elite distance runners, their calves often look as thick as pencils. They are putting in 100-mile weeks with a lot of that running uphill. But, they probably avoid the donkey calf machine at the local Gold's Gym. On the other hand, I see a few heavy-set people with excellent calves. So, what's the answer? Skinny people don't have big calves unless you're a dancer? I think not.
In my opinion, you can train your calves with weighted machines to see a significant improvement, regardless of your body type or bodyweight, for that matter. The key to training your calves is to be consistent, especially if they're not your most substantial body part.
What I mean by consistent is to work them at least five times per week—mixing high reps 20 -25 with moderate rep schemes of 8-12 rep count completing a minimum of 4-6 sets at least five times per week; working a few of those days using drop sets to failure.
There are at least three weighted calve machines in my gym without using other equipment, barbells, and dumbells that can be adapted to work your calve muscles. And most are weight rack-style machines that are designed for the ideal drop set.
For example, On the standing calve machine, I will rep with my max to 15, drop two weight racks and do another five reps, drop one more weight rack, and do another five reps. Repeat three times.
On other training days, I might do three sets of seated calve raises for eight to twelve reps, three sets total, and three sets of 20 reps on the standing calve machine without drop sets.
Mix things up for best results, sometimes training calves as your first body part after your warm-up when getting to the gym a few times a week. Training them when you feel your strongest is a good thing that I would often use as part of my plan.
The stretch routine described below between sets will help to improve your calves significantly and add some intensity to each set:
After each complete set, stretch your calves on a block or the back edge of another machine allowing one leg to drop on each, side holding the stretch for a full 15-30 seconds. And do a quick set of weightless toe raises on both calves for a high rep set of 15-20 reps and immediately back on the standing calve machine or the equipment you are using. Your next set should be a challenge. You might need to use less weight for each set starting out.
The key to any body part that is not your most developed is to train it first, stretch it between sets and work it often, even if it's only performing three sets at the start or end of your regular daily routine.
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