TRAINING THE CALFS
This information is based on research studies by Per  A. Tesch, PhD., who is an internationally recognized expert in the field of strength training.  Tesch is a professor of physiology at the Karolinska Institute in Stockholm, Sweden. 

MRI (magnetic resonance imaging) was used to make these recomendations.  MRI were divided into three levels of gray.  Light gray meaning heavy muscle use, moderate gray meaning moderate muscle use and black, meaning the muscle was not used.  All MRI were done during weight training on experienced subjects all using correct movement techniques while performing 10-12 repetitions to failure.



 Soleus

Standing Calf Raise
Standing Calf Raise - toes out
Calf Raise - hack machine
Seated Calf Raise
Seated Calf Raise - toes in
Seated Calf Raise - toes out

Medial Gastrocnemius

Donkey Calf Raise
Donkey Calf Raise - toes in
Donkey Calf Raise - toes out
Standing Calf Raise
Standing Calf Raise - toes out
Calf Raise - hack machine

Lateral Gastrocnemius

Standing Calf Raise


 Pernaneus Longus

Standing Calf Raise
Seated Calf Raise
Seated Calf Raise - toes in
Seated Calf Raise - toes out