13/09/2026
Your calves need more than a few rushed reps at the end of leg day.
The calf complex includes two major muscles with slightly different training demands:
✅ The gastrocnemius is emphasised when the knee remains straight.
✅ The soleus works harder when the knee is bent.
For more complete development, include:
🟢 Standing calf raises with straight knees
3 sets of 8 to 12 reps
🟢 Seated calf raises with bent knees
3 sets of 12 to 15 reps
🟢 Single leg calf raises
3 sets of 6 to 10 reps per side
🟢 Slow eccentric heel lowers from a step
3 sets of 8 reps with a controlled 3 second descent
Use a full, comfortable range of motion. Pause briefly at the top, lower under control and avoid bouncing through the reps.
Once you can complete every repetition with good alignment and control, gradually increase the resistance. Your calves are built to handle a lot of daily work, so growth requires consistent training and progressive overload.
Train them with intention. Not as an afterthought.
🌐 www.vbfit.co.uk
📍 Unit 8, Beehive Lane, Chelmsford
📞 01245 690646
