Listed below are a few calf building exercises to try if you’re interested in turning those elusive phantom muscles into bulging, granite stones.

STANDING CALF RAISES

Place your feet on the platform so the balls are flush on the edge. Be sure not to put too much or too little of your feet on the platform. Slowly raise your heels, rotating the balls of your feet along the platform, until you are on the tips of your toes. Hold and squeeze your calves for two seconds, feeling the contraction, then slowly allow your heels to drop down slightly below the edge of the platform. Repeat the process. Try two-three hard sets of 15-20 reps at a tolerable weight.

SEATED CALF RAISES

This exercise is identical in range of motion to the standing version. The main difference is that your knees are bent in this exercise, emphasizing the soleus muscle as opposed to the gastroc muscle (which is stressed in the standing calf raises). Rotate the balls of your feet on the platform, lifting the heels as high as you can, squeezing the calves for a two-count during the contraction. Slowly lower you heels and repeat the motion for 15-20 repetitions through two-three vigorous sets.

LEG PRESS CALF RAISES

Place your feet on the platform, locking your knees, so that only the balls and the toes are on the platform. Your heels should be beneath the platform. Make sure your feet are parallel to one another and not making a V-shape on the platform. If need be, place your toes just slightly outward. However, keep your feet only a couple of inches apart. Slowly rotate the balls of your feet, lifting the weight with your toes until your calves are contracted. Squeeze for a moment then slowly lower your heels before repeating the movement. Finish off with two or three sets of 12-15 repetitions.

For an interesting high-intensity variation, try a Giant Set using all three of the exercises listed below. Begin by banging out as many strict form standing calf raises as you can, move immediately to seated calf raises (you’ll need to have the weights set up and ready to go), and complete the Giant Set by doing leg press calf raises until you can’t do no more. Take a break and repeat the
Giant Set one final time!

Most importantly, remember that the best remedy to a troubling muscle group is variation and persistence. If your legs seem like they drop straight from the back of your knees down to your heels like a freight elevator ­ with no stops in between ­ don’t be discouraged. You’re not alone.