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Calves Workouts
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Calves Workouts

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Building good calves is about knowledge, training, and time!

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[Anatomy Chart and Workouts]



MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Gastrocnemius: The lateral head originates from the lateral condyle of the femur, while the medial head originates from the medial condyle of the femur. Its end forms a common tendon with the Soleus muscle; this tendon is known as the calcaneal tendon or Achilles tendon and inserts onto the posterior surface of the calcaneus, or heel bone. Flexion of ankle in primary of a standing position.
Soleus: A majority of Soleus muscle fibers originate from each side of the anterior aponeurosis, attached to the tibia and fibula. Its end forms a common tendon with the Gastrocnemius muscle; this tendon is known as the calcaneal tendon or Achilles tendon and inserts onto the posterior surface of the calcaneus, or heel bone. Flexion of ankle in primary of a seated position.
Achilles Tendon: Achilles Tendon attaches the heel bone to the gastrocenemius and soleus muscles. Achilles tendons carry our entire body weight so it makes sense that the Achilles tendon is the thickest, strongest and most powerful tendon in the body. Allowing you to walk, run, jump, or stand on your toes.

Calves Workouts!

Exercise/ Routine #1 Beginning # of Sets # of Reps
Standing Calf Raises 4-5 sets 12-15 reps


Exercise/ Routine #2 Intermediate # of Sets # of Reps
Standing Calf Raises 3-4 sets 15-20 reps
Seated Calf Raises 3-4 sets 10-15 reps


Exercise/ Routine #3 Advanced # of Sets # of Reps
Standing Calf Raises 3-4 sets 15-20 reps
Seated Calf Raises 3-4 sets 10-15 reps
One Legged Calf Raises off of Block (Bodyweight) 2-3 sets 15+ reps


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