The calf is an interesting muscle group and takes time to reveal itself particularly the outer calf muscle. The inner calf muscle usually comes out first. The calf muscle is often neglected at the gym. Very rarely you'll see people training their calves. When fully developed, the calves are eye-catching and you can actually see the separation between the outer and inner muscles. There are two main exercises for your calf muscle workout.

(1) Seated Calf Raises

Performed on the seated calf machine, place both feet on a support with your knees at 90 degrees and your quads under another support. Next, raise both of your feet's sole with your toes still down, hence you'll be pushing with your quads upwards with any weight being used. You'll feel your calves worked out. Then return to the initial position. Perform 4 sets of 25 repeats.

(2) Standing Barbell Calf Raises

Go to the barbell squat rack and hold a barbell with your hands behind your head and a bit more than shoulder width. The barbell should rest on your trapezius(upper back) and shoulders. Next, raise both feet's sole while keeping your toes down. Lower your soles on the floor. This movement will move the barbell up on the squat rack straining your calf muscles. Do 4 sets of 25 repeats.

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Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.