Seated and Standing Calf Raises

Calf raises is an exercise that works the calf muscles in the lower leg, these muscles are called the gastrocnemius and soleus (upper and lower calf muscles).

Calf raises are an important part of a leg workout and are muscles that people generally dont bother to train. When working the legs it is normal for people to put all the emphasis on training the larger muscles of the upper leg above the knee and not spend much if any time at all on their calfs.

Calf raises can be carried out in many formats but my favourite two are the seated and standing calf raises. Generally I have found that unlike other weight training exercises calf raises will not improve your muscle size and strength much by carrying out any less than six to eight reps.

If done correctly you will see a big improvement in your calf muscles within around 4 to 6 weeks.

Seated Calf Raises

Equipment - A slightly raised surface, a Barbell and desired weight

Preparation - Sitting upright comfortably put the balls of both feet on the raised surface so the back of your feet are not resting on anything, your legs should be at a 90 degree angle. Place the barbell with desired weight across your upper thighs just behind the knee.

Movement - Raise your heels as high as possible and you will feel your calf muscles tighten as they take the brunt of the weight then slowly move your feet back down as far as they can go, then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Seated calf raises video

Standing Calf Raises

Equipment - A slightly raised surface, a Barbell and desired weight (Smithy can be used for stability).

Preparation - Standing upright place the barbell with an over hand grip about shoulder width apart with the bar held (not resting) just below the neck and your feet about shoulder width apart.

Movement - Raise your heels as high as possible and you will feel your calf muscles tighten as they take the brunt of the weight then slowly move your feet back down as far as they can go, then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Standing calf raises video

The Power of Pyramid Training

Pyramid Training

Many people train in a specific way, by this I mean that they lift eight to ten reps or six to eight reps on every set. What many people do not realise is that as you gain knowledge on weight training you will find there are other training methods available.

I currently train using the pyramid training method, this utilises a mix in weight and reps to give the person using the pyramid training method the miximal possibilities in increasing strength. This mix in weight and reps may seem a little too involved and confusing for a training session but it is really very easy. Below is a chart showing how many reps you should carry out and at what weight when using the pyramid training method.


Using the pyramid method will certainly maximise muscle strength/growth and is used alot by powerlifters, but this method does not maximise muscle mass as higher repetitions are required for this.

If you are thinking of using this method I will let you in to one of my secrets to aide you. My secret is that every week you need to add a minimum 2.5kg (5.5lbs) to your 1 rep max to keep pushing your strength boundaries.

By following the pyramid training method I have gained a strength increase of 16kg (35lbs) on my dumbbell bench press in two months, this is partly due to the fact that I add 2kg per dumbbell every week using my (not so secret) secret.

Arnold Schwarzenegger Bio

Arnold Schwarzenegger is the most well known body builder of all time. Born in Austria in 1947 Arnold (also known as Arnie) is the son of the local Police chief in Thal.

From a young age Arnie was heavily in to sports very much like his father and lifted his first weight at the age of 13 years of age in 1960. The following year, 1961, Arnold decided that bodybuilding was the sport for him.

At the age of 14 Arnold professes to have started an intensive training program for olympic lifting by visiting a gym in Graz not far from where he lived. It was during this time that Arnold regularly visited the local theatre and watched films of many bodybuilding legends such as Reg Park and Steve Reeves thus fuelling Arnold Schwarzenegger's decision to try bodybuilding.

By 1965 Schwarzenegger was enrolled to fulfil his one year of conscription to the Austrian army, something all Austrian men were expected to do. It was during his conscription that Arnold won the Junior Mr. Europe title. After winning the Junior Mr. Europe title Schwarzenegger wanted to compete in more competitions, something the army would not let him do.

Arnold went AWOL from training so he could compete in a competitionin Stuttgart, Germany. He won the title of "Best built man in Europe" which elated the young Arnie and made him famous. Unfortunately the Austrian army took a dim view of his antics and Arnold was put in Army prison for a week.

In 1966 after leaving the army the young Arnold Schwarzenegger travelled to London to compete in Mr. Universe where he came second due to not having enough muscle definition. The following year, 1967, Arnold went back and won the Mr. Universe title at the age of 20 becoming the youngest ever Mr. Universe. Arnie won Mr. Universe another four times in his career.

Arnie used the Mr. Universe title as his ticket to travel to America where speaking little English and having a heavy accent he landed in California. Training out of Golds Gym under the patronage of Joe Wieder Arnold won the Mr. Olympia title in 1970 aged just 23. Arnie went on to win Mr. Olympia seven times in his career.

As many know Arnold Schwarzenegger is one of the, if not THE most famous bodybuilder of all time who went on to become a famous actor and Governor of California.