How To Get Diamond Shaped Calves

Posted by: Ron

One of the hardest body parts to grow for most people are their calves

Give your calves as much attention as your arms

They’re stubborn to grow and difficult to develop. Few are blessed with exceptional calves. No matter how well your legs are developed, it’s hard to be impressed by them if your calves are lacking. One example Vince Gironda used for “perfect” leg development, including calves is Steve Reeves. He had everything in proportion.

Unless you were born with naturally shapely calves, you must specialize on them and bomb them into growth.

Here are the best tips to follow when working the calves:
Perform a minimum of 20 reps per set
Put most of your weight on the ball of your foot between first and second toes (for the inside part of the “diamond”)
Perform a full range of motion with every rep (avoid shortening the range!)
Work calves 5 days a week – Alternate 1 heavy, 1 light (pump), 1 heavy, 1 light, 1 heavy workout days with 2 rest days. (The light/pump days will ensure increased circulation and blood flow, bringing protein and nutrients for the body to repair and rebuild the tissue as well as to carry away waste products in between your heavy days)
Work all the muscles including the soleus (deep muscle – worked with your knees bent 90 degrees or more) and the gastrocnemius (outer visible muscles – worked when your knees are straight or slightly bent) and the tibialis anterior (front of the shin)
Work up to 100 reps with moderate weight (these muscles can take a pounding!)

Some great exercises you can use, are:

Standing calf raises
Seated calf raises
Donkey calf raises
Single leg calf raises
Toe raises (for the tibialis anterior)
Skipping rope

You know you’ve worked your calves when it’s difficult to go down the stairs.

Do you have any favorite calf routines that have worked for you?

[Submit a follow up message]

Click Here for a Chance to Win Free Bodybuilding Supplements

[Natural Bodybuilding Forum] [Bodybuilding Supplement Forum] [Weightlifting Forum] [Bodybuilding Message Board]
[Powerlifting Forum] [Bodybuilding Discussion Forum] [Bodybuilder Forum] [Teen Bodybuilding Forum]
[Muscle Growth Forum] [Weight Loss Forum] [Workout Forum] [Health and Fitness Forum]