Do Toe Presses For Bigger Calves

28 Sep by Worldhide

Do Toe Presses For Bigger Calves

Even though I train hard at the gym, I can’t help notice how others train. From my observations on calf training, I find that most bodybuilders focus on the Standing Calf Raise or Seated Calf Raise. Occasionally, a few bodybuilders will use the Donkey Calf Raise. These are very good exercises for building your calves. However, many bodybuilders have forgotten or don’t know about the Toe Press for building calves.

The Toe Press exercise, sometimes called the Calf Press, is done on a Leg Press machine. In most gyms, there are usually two types of Leg Press machines. The traditional Leg Press Machine is plate loaded and usually has the foot platform moving on a 45-degree incline slide. There are also Selectorized Weight-stack Leg Press Machines that usually have the foot platform moving horizontally. Either Leg Press machine can be used for Toe Presses if you can place your toes on the bottom edge of the foot platform and have ample heel clearance to bend your ankles to a full stretch of the calf muscles.

If you perform Toe Presses on the Leg Press Machine, then you can focus more on your calf exercise technique without worrying about having a heavy weight on your shoulders, knees or lower back as you do when you use the Standing Calf Raise, Seated Calf Raise or Donkey Calf Raise machines. This allows you to concentrate more on attaining a peak contraction and a full stretch of the calf muscles during each repetition. It’s also easier to perform one leg calf raises when you perform Toe Presses on the Leg Press Machine. hydraulic press machine

If you use a Selectorized Weight-stack Leg Press Machine, then you can easily perform Drop Sets or Add Sets to thoroughly blast your calves and stimulate further growth. For example, the following Drop Set Routine can be used on a Selectorized Weight-stack Leg Press Machine:

Warm-Up with 200 pounds for 15-20 reps

Rest 30-60 seconds

Drop Set #1 with 300 pounds for 10-12 reps or to near-failure

Minimal rest between sets- only enough to change the weight stack pin

Drop Set #2 with 250 pounds for 10-12 reps or to near-failure

Minimal rest between sets- only enough to change the weight stack pin

Drop Set #3 with 200 pounds for 10-12 reps or to failure

Your weights may be different. In a Drop Set routine, set your weights so that you’ll reach near-failure or failure around 10-12 reps on each Drop Set. At the end of your last Drop Set, your calf muscles should be thoroughly fatigued and burning.

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