If you're beginning a bodybuilding program and want to include calf training or you haven't been doing any calf training for a while, then I have a good basic routine for you that will strengthen your ligaments, tendons, and muscles and improve your joint and muscle flexibility.
When you do this routine, be sure to focus on technique.
Make sure that each repetition is performed with a complete contraction at the top of the calf raise and a deep stretch at the bottom of the raise.
Utilize a full range of motion.
No partial reps are to be performed.
Perform this routine two times a week for two weeks and then three times per week thereafter.
Pre-Routine Warm-Up and Calf Stretching - On the Standing Calf Raise Machine, perform standing calf raises for 20-25 reps with a very light weight or your bodyweight.
Do them slowly and with a full range of motion.
Then perform 2-3 sets of calf stretches for 30 seconds each on the Standing Calf Raise Machine with no weight on your shoulders.
Just use your bodyweight for the tension for the stretches.
Standing Calf Raises - 2 sets of 15 reps - The first set of 15 reps uses a warm-up weight that you can normally perform for 25 reps.
The weight for the second set should be a heavier weight that you can perform the 15 repetitions easily without reaching failure or near failure.
Calf Stretch with Legs Straight - hold for 30 seconds - You can do this on the Standing Calf Raise machine.
Use your bodyweight to assist in the stretch.
Seated Calf Raises - 2 sets of 30 reps - The first set of 30 reps uses a warm-up weight that you can normally perform for 50 reps.
The weight for the second set should be a heavier weight that you can perform the 30 repetitions easily without reaching failure or near failure.
Calf Stretch with Legs Bent at 90 degrees - hold for 30 seconds - You do this on the Seated Calf Raise machine.
Use the weight of the unloaded machine to assist in the stretch.
The Pre-Routine Warm-Up and Calf Stretching are included to insure that your calf muscles and Achilles tendon are sufficiently warmed up and flexible.
The stretching after each exercise will improve your muscle and joint flexibility and result in fascial stretching.
Fascial stretching will give the muscle more room to grow.
Add weights when you've been able to lift the weight for the required repetitions in each set.
However, add weights gradually.
Give your muscles, tendons and ligaments time to adapt to the increased weight.
Use 5 or 10-pound increments for your weight increases.
For more information on effective bodybuilding training techniques and a free report on calf training, visit this site.
When you do this routine, be sure to focus on technique.
Make sure that each repetition is performed with a complete contraction at the top of the calf raise and a deep stretch at the bottom of the raise.
Utilize a full range of motion.
No partial reps are to be performed.
Perform this routine two times a week for two weeks and then three times per week thereafter.
Pre-Routine Warm-Up and Calf Stretching - On the Standing Calf Raise Machine, perform standing calf raises for 20-25 reps with a very light weight or your bodyweight.
Do them slowly and with a full range of motion.
Then perform 2-3 sets of calf stretches for 30 seconds each on the Standing Calf Raise Machine with no weight on your shoulders.
Just use your bodyweight for the tension for the stretches.
Standing Calf Raises - 2 sets of 15 reps - The first set of 15 reps uses a warm-up weight that you can normally perform for 25 reps.
The weight for the second set should be a heavier weight that you can perform the 15 repetitions easily without reaching failure or near failure.
Calf Stretch with Legs Straight - hold for 30 seconds - You can do this on the Standing Calf Raise machine.
Use your bodyweight to assist in the stretch.
Seated Calf Raises - 2 sets of 30 reps - The first set of 30 reps uses a warm-up weight that you can normally perform for 50 reps.
The weight for the second set should be a heavier weight that you can perform the 30 repetitions easily without reaching failure or near failure.
Calf Stretch with Legs Bent at 90 degrees - hold for 30 seconds - You do this on the Seated Calf Raise machine.
Use the weight of the unloaded machine to assist in the stretch.
The Pre-Routine Warm-Up and Calf Stretching are included to insure that your calf muscles and Achilles tendon are sufficiently warmed up and flexible.
The stretching after each exercise will improve your muscle and joint flexibility and result in fascial stretching.
Fascial stretching will give the muscle more room to grow.
Add weights when you've been able to lift the weight for the required repetitions in each set.
However, add weights gradually.
Give your muscles, tendons and ligaments time to adapt to the increased weight.
Use 5 or 10-pound increments for your weight increases.
For more information on effective bodybuilding training techniques and a free report on calf training, visit this site.