Training Journal #4: Lower Legs

IFBB Figure Pro Heather Dees' Training Journal #4: Calves

It’s time to train calves! This has been a fun area for me because when I started training four years ago, I had very little development in my calves. Now, I get excited because when posing I can actually see my gastrocnemius from the front. I still train my calves two to three days a week because I still would like to see them with a little more size!

Calf development is important to bring overall balance to your legs. You can train calves on quad day, with hamstrings or even train them solo. I add them into my leg training days. I like supersetting my calves to really get a good pump and definitely feel the burn. For a lot of people, this is a very hard muscle group to develop. I have actually had trainers tell me it isn’t possible to make your calves grow. This is a big myth! I am living proof that with consistency and hard training, you can grow and develop your calves! Here’s my routine, try it out!


Standing Calf Raises:

4 sets/reps 20, 18, 15, 20

  • Keep feet parallel
  • Extend up onto the ball of your foot keeping your knees slightly bent
  • Do not bend, straighten legs, hold form under control


Seated Calf Raises:

4 sets/reps 15, 12, 10, 15

  • Slight bend in the knee
  • Slow reps
  • 2 counts up, 3 counts down
  • Don’t turn this into a quad workout, feel your calves burn

Seated Calf Press:
4 sets/reps 15, 12, 10, 15

  • Seated with knees bent at 90 degrees
  • Slowly raise up onto big toes, lower weight getting full extension of ankle
  • 2 counts up, 3 counts down
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group