Bigger Calves: The ULTIMATE Guide (32 Studies)

Summary

The video explores muscle hypertrophy, focusing on the gastroc and soleus muscles. It explains how exercises like squats and leg presses activate these muscles, but emphasizes that calf raises are far superior for maximizing growth, especially for the gastroc. The role of ankle positioning during knee flexion exercises is also discussed, with dorsiflexion enhancing gastroc activation without compromising hamstring involvement. Additionally, the video offers insights into optimizing calf raise techniques, including foot positioning and partial range of motion. The video concludes by promoting the Alpha Progression app for customized, evidence-based muscle-building programs.

Takeaways

• 😀 Squats and leg presses do not heavily activate the gastrocnemius (calf muscle), which limits its hypertrophy potential.
• 😀 The soleus muscle likely experiences less growth from squats and leg presses compared to calf raises.
• 😀 There is no direct study on soleus growth from squats, but the ankle joint's limited involvement in these exercises likely reduces soleus activation.
• 😀 A study involving Smith machine squats with calf raises found no significant calf growth, likely due to sets not reaching failure and incomplete calf raises.
• 😀 Compound exercises like squats and leg presses can train the soleus to some degree, but calf raises are far more effective for significant growth of both the gastrocnemius and soleus.
• 😀 Training the gastrocnemius through knee flexion exercises like leg curls and Nordic curls leads to minimal growth, especially if the ankle is not in dorsiflexion.
• 😀 Ankle dorsiflexion during knee flexion exercises like leg curls can enhance gastrocnemius growth, as it lengthens the muscle and maximizes its force output.
• 😀 Using a dorsiflexed position during knee flexion exercises does not seem to compromise hamstring hypertrophy, based on existing studies on biceps femoris growth.
• 😀 Knee flexion exercises that are hardest when the knee is straighter (such as Nordic curls) may provide a better stimulus for gastrocnemius hypertrophy.
• 😀 Straight leg calf raises are optimal for maximizing gastrocnemius growth, with foot positioning (outward or inward) targeting different areas of the muscle.
• 😀 Partial ranges of motion in calf raises (focusing on the bottom half) can lead to greater gastrocnemius hypertrophy compared to full range or shortened partials.
• 😀 High set numbers (with reps between 6 to 35) and holding the calf in a stretch position between sets can significantly boost calf muscle growth, especially for the soleus.

Q & A

What is the main reason the gastrocnemius doesn't grow significantly from squats and leg presses?

The gastrocnemius is not highly activated during squats and leg presses because the ankle joint's demands are minimal compared to the knee and hip joints. The movements mainly target the lower body muscles that involve greater joint action in the knees and hips, rather than the ankle.

Does the soleus muscle experience significant hypertrophy from squats and leg presses?

The soleus likely experiences minimal hypertrophy from squats and leg presses. While the soleus may grow to some degree, it would be far less than what could be achieved through exercises specifically targeting the calves, such as calf raises.

Why did the paper involving Smith machine squats and calf raises show no significant calf growth?

The lack of significant calf growth in the Smith machine squats and calf raises study is likely due to insufficient intensity. The calf raises in the study were likely performed with partial range of motion and were far from failure, which could explain the lack of growth.

How does the gastrocnemius interact with knee flexion exercises like leg curls?

The gastrocnemius is involved in knee flexion exercises such as leg curls, but it doesn't grow significantly from them. A study found that although the gastrocnemius showed small growth in some parts, the hamstrings experienced much larger growth. The gastrocnemius could be better activated by dorsiflexing the ankle during such exercises.

Why is the gastrocnemius more active during exercises when the knee is straight?

The gastrocnemius produces more force when the knee is straight because the muscle is lengthened more in this position. Studies have shown that longer muscle lengths during training lead to greater growth, making straight-legged exercises more effective for gastrocnemius activation.

What impact does dorsiflexing the ankle have during knee flexion exercises?

Dorsiflexing the ankle during knee flexion exercises lengthens the gastrocnemius and increases its activation, potentially leading to greater hypertrophy. It enhances the muscle's ability to produce force during the movement, which can be beneficial for muscle growth.

Can dorsiflexing the ankle during knee flexion exercises impair hamstring growth?

No, dorsiflexing the ankle during knee flexion exercises does not appear to impair hamstring growth. A study found that biceps femoris longhead hypertrophy was similar whether the feet were dorsiflexed or plantarflexed during leg curls.

What makes straight leg calf raises the most effective exercise for gastrocnemius hypertrophy?

Straight leg calf raises are effective because they emphasize the gastrocnemius, which is more active when the knee is straight. Adjusting the foot position (pointing outwards or inwards) targets different parts of the gastrocnemius, while focusing on the lower half of the calf raise can provide even greater hypertrophy stimulus.

What did studies suggest about the effect of holding the calves in a stretch position between sets?

Studies, including one from 2022, found that holding the calves in a stretched position between sets resulted in greater calf growth, particularly for the soleus muscle. This technique appears to enhance the muscle-building stimulus during calf training.

What is the best approach for maximizing both gastrocnemius and soleus hypertrophy?

The best approach for maximizing calf growth includes performing calf raises with high intensity, focusing on the full range of motion or partial range of motion, and ensuring progressive overload. Training with both straight leg and bent leg calf raises, along with techniques like holding a stretch between sets, will help stimulate both the gastrocnemius and soleus.