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Calve Exercises, Strength and Definition.
Defining and Shaping the Calve Muscles.
Lifting, defining, shaping and losing volume of the Calve muscles as with any muscle group, requires you doing more sets and reps for each Calve exercise. Very importantly for definition and shaping, you must increase the amount of different exercises you do for the Calve muscles and change your routines frequently. Avoid sticking to the same routines and the order of the Calve exercise group. Calve circuits and super setting advances the defining and shaping of the Calve muscle group.
Calve Circuits, Example routine 1.
Spinning Bike: 40 minutes.
Seated Horizontal Calve Extensions: 1 set 12-15 * 3
Stepping: 25-30 minutes.
Standing Calve Raises: 1 set 12-18 * 3
Treadmill: 20 minutes paced walking.
Calve Circuits, Example routine 2, Extreme.
Spinning Bike: 40 minutes.
Stepping: 40 minutes.
Seated Horizontal Calve Extensions: 1 set 12-15 * 3
Stepping: 25-30 minutes.
Standing Calve Raises: 1 set 12-18 * 3
Treadmill: 20 minutes paced walking.
The Calve is a big muscle and can be stubborn to shape, so to positively shape and define the Calve you need to include many different circuit exercises and cardio exercises.
Strengthening the Calve Muscles.
Strengthening the Calve muscle requires greater resistance on the Calve muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Calve exercise. Exercise numbers can be high but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Calve muscle area.
Calve Circuit, Example routine 1.
Treadmill: 40 minutes. (Warm up, Calorie burner)
Spinning Bike: 30 minutes.
Seated Horizontal Calve Extensions: 1 set 12-15 * 3 (Weighted to Heavy)
Stepping: 25-30 minutes.
Standing Calve Raises: 1 set 12-18 * 3 (Heavy)
Treadmill: 20 minutes paced walking.
With the above example we have a lower number of sets as well as a lower number of reps but we will be pushing heavier weights per set. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Popular Calve Exercises.
Seated Horizontal Calve Raise.
Standing Calve Raise.
Calve Raise, Smith Machine.
Calve Raise, Leg Press.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength. Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to the Calves.
Seated or Standing Calves raises.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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