I have been training for 4+ yrs, but have neglected claf training until this year. My calves are developing well. My Although my calves look pretty good from the rear, but when looking from the front they are puny. My question is are there any exercises that help develop the outsideof the calf?
Here is my workout for calves.
COMPOUND SET
5x15 Seated Calf
5x15 Standing Calf
5x15 Donkey Calf Raise
I also alternate foot postion, toes in and out. I work them every 2-3 days.
Jason, that sounds like a pretty tough routine!
As far as hitting the “outside” of your calf, that’s really just on part of the gastroc. You mentioned doing standing calf raises, but you may want to do with with a slight bend in the knee, rather than a straight leg; it has been shown that this will allow greater activation of fibers in that muscle.
Additionally, many people, Ian King among them, maintain that foot spacing, rather than foot angle (direction toe is pointing) will be a lot more effective in changing the stimulus. I happen to agree with this, so I would say vary your spacing.
You may also want to add some work for the tibialis anterior, which will help add to the overall look of your calves.
Hope this helps.