How to Build Up Calf Muscles

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Posted on Wednesday 27 July 2011

Are you finding it difficult to build calf muscles? If so you are not alone. Calf muscles are notoriously difficult to build especially for those who have smaller calves. Providing you are following a good body-builders diet then you need to start working on those calf exercises. I’m now going to talk you through a few.

For best results you should get yourself to a gym as most calf exercises require equipment. However first of all I will explain one you can do at home.

Stand on the edge of a step/stair with the ball of your foot and your heels hanging over the edge. You may need to hold onto something to keep your balance.

Firstly, lower your heel as far as possible without touching the ground. You will feel your calf muscles stretching. Hold this position then repeat for as many reps as you can.

Now I will explain a favourite exercise of Arnie, called the Donkey Raise. It’s pretty ridiculous, but it works! It is similar to the leg raise I just described.

You should stand on a step or block as before but this time bend over and place your hands on an exercise bench. Have a gym instructor or friend sit on your lower back as if they are riding a donkey.

lower your heels slowly until your calf muscles stretch as far as they can. Then rise up as high as you can on to your toes. Hold each position for a second and repeat.

Other calf exercises you can do by using leg press machines and calf raise machines by going to the gym. Train 3 times a week and you will soon have big, muscly calfs to be proud of.

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