Calf Raise

One joint, one job. Isolation work fills the gaps compounds leave and lets you add volume without much fatigue.

1. 1

   Set the machine or handle so the joint lines up with the axis of rotation.

2. 2

   Get the whole range of motion available before you add weight.

3. 3

   Control the setup. Small muscles do not need help from the rest of the body.

1. 1

   Move through the full range the joint allows, under control.

2. 2

   Pause and squeeze at the fully shortened position.

3. 3

   Lower for three seconds into a full stretch.

4. 4

   Keep the rest of the body still so the target muscle does the work.

• Partial range

  Fix: Full stretch to full squeeze, every rep.

• Too heavy to control

  Fix: Isolation work is a feel exercise. Load it so you can feel it.

• Rushing between reps

  Fix: Keep constant tension and stop resting at the easy end.

Cheap volume. Use it to add work without adding recovery cost.

Band version of the same joint action, high reps, three second negatives.

• What muscles does the calf raise work?
• How many sets and reps of calf raise should I do?
• How do I do a calf raise at home?
• Is the calf raise good for beginners?

• 

  Hip Adduction

  Machine · Isolation

• 

  Leg Extension

  Machine · Isolation

• 

  Lying Leg Curl

  Machine · Isolation

• 

  Seated Calf Raise

  Dumbbell · Isolation