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Home » bodybuilding » Calves Training with Vince Gironda

Calves Training with Vince Gironda

February 15, 2012 By Gregor Winter

Calf Muscles Anatomy Gastrocnemius Soleus Training

Read about Calves Training with Vince Gironda.

Here is a little primer on calf training explaining how to target the different calves muscles.

Donkey Calf Raise (video with dip belt) – focuses on gastroc

  • Stand on a 4-inch-high block, about 24 inches back from a a table or bench about 3 feet high.
  • lean forward, place your forearms on the table and bare feet (toes) on the block.
  • Have a workout partner sitting on your lower back.
  • Lower your heels to a fully extended stretch position.
  • Keep knees straight.
  • Slowly raise to a contracted position with most of the weight on the big toe.
  • Perform 12 strict reps and 8 pumping reps. Use “creative cheating”
  • Forever alone variation: use a Smith machine, vertical leg press or weight belt, work only one leg at a time if you can’t add enough weight with a belt
Hack-Slide Calf Raise (video)- focuses on gastroc

  • Face inward on a hack machine.
  • Stand with your feet about 10 inches apart.
  • Keep your knees locked and raise to the top position.
  • Hold the full contraction for two seconds and then lower to starting position.

Seated Calf Raise (video)- focuses on soleus

  • Sit on a seated calf apparatus, or place a padded barbell over your knees. or load plates on thighs.
  • Raise the weight by going up on the toes fully.
  • Lower to a full stretch position so that the back of the lower legs really feel the stress.
  • Feet should be pointing slightly outward throughout the exercise.

Howorth Heel Raise – focuses on gastroc

  • like a standing calf raise except that you stand back on a calf block which is 16″ from the shoulder unit
  • Your body should be angled about 80 degrees.
  • Lower heels to the maximum stretch position and slowly raise to a fully contracted position on toes.
  • Keep thrust coming from your big toes.
  • Perform 12 strict repetitions followed by 8 midrange pumping reps (creative cheating).

Filed Under: bodybuilding, calves, exercises, hypertrophy, muscles

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Gilbert Michaud says

    July 5, 2016 at 19:15

    i think you need real life sports like voleyball and mountain running to get calves.

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