| calves are mostly slow twitch fibres, so you cant really treat them the same as your other muscles, however, this doesnt mean that you should overtrain them, the same principal should apply : hit them hard 2 times a week and let them recover, making sure you have hit the soleus and gastrocnemius.
for the soleus : seated calf raises
for the gastrocnemius: standing calf raises + donkey calf raises ( alternate every week, so your muscles never are able to adapt and experiences constant shock)
after a warm up, stick to 2-3 exercises and 3 sets per exercise
An exercise tip would be holding the contraction at partial rep before completing the range of motion.( alot of pros do it)
give your calves priority when it is for example: " leg day". start off your workout with calves instead of quads, that way you have more energy!
i hope this helps |