How to train calfs.

If you’re like most gym bros, you’ve probably been doing a hell of a job training your Achilles tendons. That’s what you’re hitting with those bouncy, shallow reps during calf presses. The Achilles tendons are powerful elastic bands which spring load your ankles through rapid calf raises. Athletes depend on this quality for running and jumping, but when it comes to building massive calves? Sorry, no dice.
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If you allow this type of movement to dominate your calf training, you’ll reduce its effectiveness. Pausing your end ranges of motion on any calf raise will limit the elastic rebound of the Achilles and force your calf muscle to do more work. Pause at the top and bottom of the press for at least two seconds. Dorsiflex your ankle (toes toward shins) and stretch the calf at the bottom as much as you can without pain. Then push as high onto the balls of your feet and toes as possible.
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If you want to develop better strength and mobility at the end ranges, spend time controlling the movement into these end ranges under load. Your ankles and feet will grow stronger as you gain more control in these end ranges. Choose a load you’re able to control and press with full ankle dorsiflexion or you’ll default to bouncing the weight. Apply the same approach to all calf raise variations.
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