Bodybuilding

Complete Calf Training for Hypertrophy and Tips

Muscle hypertrophy is defined as "increasing the size of muscles". Part of this process of muscle growth involves the practice of physical training.

For those who want to see their body gain muscles in a uniform and balanced way can not leave aside a muscle region or another at the time of work or you will have that strange look, in which one part of the body is muscular and the other part fininha

One of those parts that can not be forgotten is the calf region - it's kind of weird to have the pectoralis super defined and the calf thin, is not it? So let's bring some tips and complete calf workout options for you to also work this part of the body.

  • See too:6 major mistakes in calf training and how to avoid them.

Complete Calf Training Options for Hypertrophy

Before we know the alternatives of calf training, you should remember that you need the help of a good physical educator to accompany you during the training, to define which exercise, what loads and how many sets and repetitions are right for you, how calf exercises can go into your training routine and ensure the safety of your training.

The full calf workout suggestions you'll see here are just options for you to visualize how such muscle training can work. However, before you start performing one of these workouts, you should consult the physical educator, who will see how it should be tailored for your case.

Remember that each person has a different level of physical fitness and should train at a different intensity, which is efficient and safe for their particular case. So count on the opinion and help of a professional and nothing to simply copy what someone does.

Option 1

  • Sitting calf elevation: 3 sets of 7 to 10 repetitions;
  • Standing calf lift: 3 sets of 20 to 40 reps (complete 20 reps in first set, load for the second and perform 30 reps and reduce the load again for the third series, which should be 40 repetitions);
  • Toe elevation (toe raises): 2 sets of 8 to 15 repetitions.

The workout is recommended by certified personal trainer Derek Charlebois.

COMPLEMENTARY ARTICLES
  • Back Thigh Training for Hypertrophy and Tips
  • 10 ABCDE Training Options for Hypertrophy
  • 11 ABCD Training Ideas for Hypertrophy
  • 6 Major Errors in Calf Training and How to Avoid Them

Option 2

  • Standing calf lift: 3 sets of 4 to 10 replicates;
  • Sitting calf elevation: 3 sets of 20 to 40 repetitions (complete 20 repetitions in first series, decrease load for the second and perform 30 reps and reduce the load again for the third series, which should be 40 repetitions);
  • Toe elevation (toe raises): 2 sets of 8 to 15 repetitions.

Option 3

  • Standing calf lift: 8 to 12 reps with heavy load;
  • Heel dip (exercise with the heels): 4 sets of 3 repetitions;
  • Leg press 45º: 4 sets of 8 to 12 repetitions with heavy load;
  • Toe raises: 4 sets of 8 to 12 repetitions.

The exercises described work the gastrocnemius. The gastrocnemius is one of the muscle groups of the calf, the one that is most visible in the region.

Option 4

  • Calf lift with body weight: 100 repetitions with fast pace - one second on top, one second on bottom;
  • Seated calf lift: 3 to 4 sets of 15 to 30 replicates;
  • Toe elevation (toe raises) with folded leg: 15 to 30 repetitions;
  • Elevation of calf with knee slightly bent: 15 to 30 repetitions;
  • Stretching;
  • Repeat 3 to 4 sets of toe elevations (toe raises), calf lift and elongation.

The detailed training above works the soleus. This is another muscle group of the calf, which is located below the gastrocnemius.

Option 5

  • Standing calf lift: 3 sets of 4 to 6 replicates;
  • Sitting calf elevation: 3 sets of 4 to 6 repetitions.

Note:make two to three minute breaks between sets.

Option 6

  • Leg press calf elevation: 3 sets of 8 to 10 repetitions;
  • Donkey calf lift: 3 sets of 8 to 10 reps.

Note:take one to two minute breaks between sets.

Option 7

  • Standing calf lift: 3 sets of 12 to 15 repetitions;
  • Sitting calf elevation: 3 sets of 12 to 15 repetitions.

Note:make one-minute breaks between sets.

Care while doing a full calf workout

Before you start practicing any kind of physical activity - which includes full calf training for hypertrophy - you should check with your doctor if your body is actually able to do this kind of exercise and at what level of intensity it can start trainings.

In addition, it is essential that your training be accompanied by a qualified physical educator, who can indicate a with the exercises, loads, series and repetitions most appropriate for your case, in view of your safety and your goals.

The professional can also teach you the technique of each exercise correctly, which helps prevent injuries, and provide you with first aid in cases where you get hurt. Remember that in the occurrence of an injury is always fundamental to seek medical assistance.

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What do you think of these full calf training options we've separated above? Do you want to include in your training program? Comment below!

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