Calf exercises should be done in non-athletic shoes, because you don't
want the help of the "springs" built into modern athletic shoes. Slippers,
socks, bare feet okay.
Standing calf raises work the outer head, the gastrocnemius. This
muscle attaches above the knee so the knee must remain absolutely locked in
order to get the maximum stretch possible of this muscle.
Standing calf raises are effective, but donkey raises are the best.
They should be executed so you can feel your hamstring stretched as much as
possible throughout the movement. Again, this creates the maximum extension
of the gastrocnemius muscle.
An effort should be made to go up onto the big toe rather than slightly
to the side onto the other toes. This allows for maxium "peak contraction"
of the calf muscle. The higher you can go onto the toe, the more complete
the contraction.
All lower body muscles respond to higher reps than do the muscles of the
upper body. So the ideal range for training calves is about 16 to 20 reps to
failure.
Since it is impossible to go all the way up "on point" like a ballerina
when lifting against resistance, try holding onto something and lifting
yourself right up on top of your big toes between sets and holding this
position for a few seconds. This allows for the most complete contraction of
the muscles involved.
Doing seated calf raises for the soleus muscle your knees are obviously
bent, but the other principles apply to this exercise as well as to standing
or donkey calf raises.
