{"id":5402,"date":"2022-05-02T07:22:29","date_gmt":"2022-05-02T13:22:29","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=5402"},"modified":"2022-05-02T07:22:29","modified_gmt":"2022-05-02T13:22:29","slug":"the-first-step-in-calf-training","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/","title":{"rendered":"The First Step in Calf Training"},"content":{"rendered":"

The First Step in Calf Training<\/strong><\/p>\n

\"\"<\/p>\n

How to stretch your calves to help them grow<\/em><\/h4>\n

By Strength Sensei CP<\/p>\n

Most often bodybuilders don\u2019t ask me how to improve their calf development…until it\u2019s too late. Seriously, for those who are not genetically gifted in the lower leg department and want symmetrically total leg development, calf training needs to take center stage in program design. To get you started, here is one tip I\u2019d like to share with you to accelerate your calf development.<\/p>\n

As with any muscle group, for maximum development, you need to work the muscles through a full range of motion. Compare the quadriceps development of powerlifters versus weightlifters. Because weightlifters work their legs through a full range of motion, they tend to have better overall development of the quads, especially in the muscles around the knee. Powerlifters, in contrast, tend to only have significant development on the upper portion of the quads as their competitive squat doesn\u2019t require them to squat all the way down.<\/p>\n

For this reason, one of the most valuable tips I have for those seeking to improve their calf development is to stretch the calves. But it\u2019s not as simple as the popular runner\u2019s stretch where you lean against a wall with one leg behind the other, holding for half a minute, and then repeating for the other leg.<\/p>\n

First, consider that there are two calf muscles, the gastrocnemius (upper calf) and soleus (lower calf). Each needs to be stretched separately. However, I\u2019ve found that traditional static stretches are often not enough.<\/p>\n

To stretch the calves, you will need extra resistance. And the best way to stretch your calves you will need two machines, a standing calf machine and a seated calf machine.<\/p>\n

\"\"<\/p>\n

The standing calf machine can be used to both strengthen and stretch the calf muscle. (photos by Milo\u0161\u00a0\u0160ar\u010dev<\/strong>)<\/strong><\/h6>\n

 <\/p>\n

Before every calf training session, perform the following workout.<\/p>\n

Start with the standing calf machine to stretch the gastrocnemius. Position your shoulders under the pads of the machine, straighten your legs and lock your knees. Slowly lower your heels as low as possible; it\u2019s important to keep your knees locked to stretch the gastrocnemius completely. Hold for 15 seconds, bend your knees, and release the resistance from the shoulder pads. Rest five seconds, then add a small amount of resistance. Repeat this sequence for another 3 to 5 reps.<\/p>\n

Now move on to the seated calf machine to stretch the soleus. Position your upper thighs under the pads of the machine, then slowly lower your heels as low as possible. Repeat the sequence of the \u201cstretch 15 seconds\/rest 5 seconds\/add weight\u201d for a total of 5 to 7 reps as with the standing calf machine.<\/p>\n

To test the effectiveness of this system. Before the stretching, perform a deep squat and note the position of your shins in relation to the floor. Stretch the muscles as described, then re-test. If you have tightness in your calves, you should see a dramatic change.<\/p>\n

Caution:<\/strong> At first, you should not perform all the reps or use heavy resistance, especially if you do not perform calf work regularly. To avoid injury, at first use light weights and only perform 2 sets for each stretch, using minimal resistance. As you become accustomed to the stretches, gradually increase the number of reps for each exercise and the resistance. This may take several weeks. Also, women who wear high heels will have to approach this stretching method extremely conservatively, as the elevated heels of these shoes tend to create especially tight calves.<\/p>\n

Calf training may not be the most enjoyable part of your workouts, but if you\u2019re going to invest the time and energy into working them, try this approach to stretching them to help them grow! (SS)<\/p>\n","protected":false},"excerpt":{"rendered":"

The First Step in Calf Training How to stretch your calves to help them grow By Strength Sensei CP Most often bodybuilders don\u2019t ask me how to improve their calf development…until it\u2019s too late. Seriously, for those who are not genetically gifted in the lower leg department and want symmetrically total leg development, calf training […]<\/p>\n","protected":false},"author":10,"featured_media":5403,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1,11],"tags":[],"yoast_head":"\nThe First Step in Calf Training - Strength Sensei Inc<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The First Step in Calf Training - Strength Sensei Inc\" \/>\n<meta property=\"og:description\" content=\"The First Step in Calf Training How to stretch your calves to help them grow By Strength Sensei CP Most often bodybuilders don\u2019t ask me how to improve their calf development…until it\u2019s too late. Seriously, for those who are not genetically gifted in the lower leg department and want symmetrically total leg development, calf training […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Strength Sensei Inc\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-02T13:22:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1277\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Editorial Staff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Editorial Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\"},\"author\":{\"name\":\"Editorial Staff\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf\"},\"headline\":\"The First Step in Calf Training\",\"datePublished\":\"2022-05-02T13:22:29+00:00\",\"dateModified\":\"2022-05-02T13:22:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\"},\"wordCount\":641,\"publisher\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg\",\"articleSection\":[\"Miscellaneous\",\"Training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\",\"url\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\",\"name\":\"The First Step in Calf Training - Strength Sensei Inc\",\"isPartOf\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg\",\"datePublished\":\"2022-05-02T13:22:29+00:00\",\"dateModified\":\"2022-05-02T13:22:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage\",\"url\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg\",\"contentUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg\",\"width\":1277,\"height\":1920},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/strengthsenseiinc.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The First Step in Calf Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#website\",\"url\":\"https:\/\/strengthsenseiinc.com\/\",\"name\":\"Strength Sensei Inc\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/strengthsenseiinc.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#organization\",\"name\":\"Strength Sensei Inc\",\"url\":\"https:\/\/strengthsenseiinc.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png\",\"contentUrl\":\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png\",\"width\":175,\"height\":63,\"caption\":\"Strength Sensei Inc\"},\"image\":{\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf\",\"name\":\"Editorial Staff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g\",\"caption\":\"Editorial Staff\"},\"url\":\"https:\/\/strengthsenseiinc.com\/author\/editorial-staff\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The First Step in Calf Training - Strength Sensei Inc","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/","og_locale":"en_US","og_type":"article","og_title":"The First Step in Calf Training - Strength Sensei Inc","og_description":"The First Step in Calf Training How to stretch your calves to help them grow By Strength Sensei CP Most often bodybuilders don\u2019t ask me how to improve their calf development…until it\u2019s too late. Seriously, for those who are not genetically gifted in the lower leg department and want symmetrically total leg development, calf training […]","og_url":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/","og_site_name":"Strength Sensei Inc","article_published_time":"2022-05-02T13:22:29+00:00","og_image":[{"width":1277,"height":1920,"url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg","type":"image\/jpeg"}],"author":"Editorial Staff","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Editorial Staff","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#article","isPartOf":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/"},"author":{"name":"Editorial Staff","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf"},"headline":"The First Step in Calf Training","datePublished":"2022-05-02T13:22:29+00:00","dateModified":"2022-05-02T13:22:29+00:00","mainEntityOfPage":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/"},"wordCount":641,"publisher":{"@id":"https:\/\/strengthsenseiinc.com\/#organization"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage"},"thumbnailUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg","articleSection":["Miscellaneous","Training"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/","url":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/","name":"The First Step in Calf Training - Strength Sensei Inc","isPartOf":{"@id":"https:\/\/strengthsenseiinc.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage"},"thumbnailUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg","datePublished":"2022-05-02T13:22:29+00:00","dateModified":"2022-05-02T13:22:29+00:00","breadcrumb":{"@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#primaryimage","url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg","contentUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/DSC_1624.jpg","width":1277,"height":1920},{"@type":"BreadcrumbList","@id":"https:\/\/strengthsenseiinc.com\/2022\/05\/02\/the-first-step-in-calf-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/strengthsenseiinc.com\/"},{"@type":"ListItem","position":2,"name":"The First Step in Calf Training"}]},{"@type":"WebSite","@id":"https:\/\/strengthsenseiinc.com\/#website","url":"https:\/\/strengthsenseiinc.com\/","name":"Strength Sensei Inc","description":"","publisher":{"@id":"https:\/\/strengthsenseiinc.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/strengthsenseiinc.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/strengthsenseiinc.com\/#organization","name":"Strength Sensei Inc","url":"https:\/\/strengthsenseiinc.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/","url":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png","contentUrl":"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/logo_ss_new-01-1-1024x367-1.png","width":175,"height":63,"caption":"Strength Sensei Inc"},"image":{"@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/e7ffbd73fd35ea950fa120ff55334dcf","name":"Editorial Staff","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/strengthsenseiinc.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d7f2ce0a56fbd70e0d9734ef6c6e8eaf?s=96&d=mm&r=g","caption":"Editorial Staff"},"url":"https:\/\/strengthsenseiinc.com\/author\/editorial-staff\/"}]}},"_links":{"self":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/5402"}],"collection":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/comments?post=5402"}],"version-history":[{"count":1,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/5402\/revisions"}],"predecessor-version":[{"id":5405,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/posts\/5402\/revisions\/5405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/media\/5403"}],"wp:attachment":[{"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/media?parent=5402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/categories?post=5402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/strengthsenseiinc.com\/wp-json\/wp\/v2\/tags?post=5402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}