Epic calves: build your lower legs to mythic dimensions with this classic workout

IN 1644, SIR ARTHUR CALVERNIUS of England made an amazing discovery. In a crude but effective scientific experiment, he placed weights across his shoulders twice per week and, with the balls of his feet on a raised block, lifted and lowered his heels against the resistance as many times as he could muster. Over the course of months, he found he could do more reps with more and more weight draped over him, and the muscles on the back of his lower legs grew ever larger.

Local townsfolk took notice of this amazing transformation, and soon Arthur's odd exploits became renowned as men all over England began trying to repeat his feat. The muscles on the back of the lower leg became known by another name, calves, short for Calvernius, in honor of this early iron pioneer.

Gotcha! Today, millions of bodybuilders the world over unknowingly honor this imaginary luminary by doing their own calf workouts. If you're ready to join the masses, try this triple-pronged attack that hits the lower leg in three key places--the gastrocnemius muscle via the standing raise, the soleus muscle through the seated raise, and the tibialis anterior with the plate raise. While you shouldn't believe everything you read, you can be certain of this--the workout prescribed here will help you build calves of legendary proportions.

1 STANDING ONE-LEGGED CALF RAISE

HOW MANY? 4 sets; 20, 15, 12, 10 reps

1) START: Find a raised surface, a dumbbell and something stable to grasp. Step back on one foot so your heel hangs off the edge of the platform.

2) MOVE: Holding the weight with your arm extended at your side, lift your heel as high as you can. Pause for a second at the top, then lower to a full stretch. Do both sides.

2 SEATED DUMBBELL CALF RAISE

HOW MANY? 3 sets; 15 reps each

1) START: Sit at the end of a flat bench, put the balls of both feet on a raised surface such as a block and place two heavy dumbbells end up on your lap (flat side against your thighs).

2) MOVE: Lift your heels as high as you can, then lower them to a full stretch, repeating for reps without allowing your heels to touch the floor.

3 TIBIA PLATE RAISE

HOW MANY? 1 set each foot; up to 50 reps per foot

1) START: Place your heel on a raised block, and lay the edge of a 45-pound plate over your foot.

2) MOVE: Lift and lower the plate by flexing at the ankle, bringing your foot as high as possible, then lowering it to the floor. Go for as many reps as you can without resting, up to 50 per foot.

BY MICHAEL BERG, NSCA-CPT

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group