When it comes to gaining size on your calves it’s all about the load and the full range of motion! I’m not talking doodie here, I’m talking about heavy weight which will help get you those gains in muscle size you’re looking for.
I see people putting as much weight as possible and then doing half calf raises with no range of motion. That is a significant fail and you will not get the rock hard diamond calves you want. The key is to extend that motion and go into full flexion of the calves.
The contraction time of the muscle is key, holding those contractions for an extra 1-2 seconds will help define those muscles and put on the strength you want. The calves are consisted of two main muscle’s the soleus and gastrocnemius, which both concentrically accelerate plantarflexion (the raising of the heel).
These two muscles are the driving force of that specific movement. So stay focused on completing a full range of motion and pause the contraction for 1 to 2 seconds. Remember it’s better to start off light and build up than start off heavy and not obtain full flexion.
Three Main Rules
1. Make sure when doing any calf exercise you get the most out of the motion.
2. Put on heavy loads of weight that you can handle with a full range of motion
3. Hold the contraction for 1-2 seconds