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The fastest way to increase the size and strength of your calves
Slow growing calves are an endless source of frustration for virtually all bodybuilders. Located at the back of your lower leg, your calves consist of two muscles - gastrocnemius and soleus (although there are lots of little "helper" muscles that assist both). The gastrocnemius is the muscle you can see when viewing the calves from behind. Your soleus "sits" underneath gastrocnemius.
Most people use either the standing calf raise or the seated calf raise to develop their calves. However, one exercise that is literally twice as effective as both of these is an incredible exercise called the donkey calf raise. Because the donkey calf raise places your calves in a pre-stretched position, you'll get an incredible stretch at the bottom of the movement. Then, when you come up on your toes, the contraction you feel in your calves will be that much greater.
If your gym has a donkey calf machine, you're one of the lucky few. If not, here's what to do.
- Take a 20-kg plate, and attach it to a dipping belt. The Maximuscle dipping belts are perfect for this purpose, and have been specially designed for the loads you'll be using during the donkey calf raise.
- With the dipping belt on, bend over, and support your body on a bench or raised platform. Your feet should be on a small block, so in the bottom part of the movement, you get a full stretch in your calves.
- Raise up on to your toes, and hold this fully contracted position for a split second.
- Then, lower yourself into the bottom position in a slow and controlled manner, pausing for a split second once you feel that your calves have reached the fully stretched position.
Perform 3-4 sets of 12-15 repetitions in this fashion, twice per week. After one month of doing them consistently, you'll notice an incredible increase in the size of your calves, especially when viewed from behind.
