How To FORCE YOUR CALVES To Grow With Smarter Training Methods
Summary
TLDRThis Technique Tuesday episode focuses on perfecting calf raise technique for optimal muscle growth. It explains the role of gastrocnemius and soleus muscles, emphasizing the importance of direct calf training. The video suggests using both straight and bent leg raises, varying rep ranges, and maintaining proper form over heavy loads. It also highlights common mistakes to avoid and introduces calf jumps for targeting fast-twitch fibers, all while stressing the significance of a full range of motion and tempo control for effective calf development.
Takeaways
- π Calf raises target the gastrocnemius and soleus muscles, with the former being biarticular and also involved in knee flexion.
- π¦Ά Ankle plantar flexion is essential for calf raises, and the range of motion is small, necessitating direct calf training for optimal growth.
- π§ββοΈ Both straight leg and bent leg calf raises are effective, with the former better targeting the gastrocnemius and the latter the soleus.
- π There are various calf raise variations like the donkey calf raise and single-leg calf raise, each with unique benefits.
- π‘ Fundamental technique is crucial, and using a standing calf raise machine emphasizes the importance of leg position and movement control.
- π’ Training calves across a variety of rep ranges, from 6 to 20+, can be beneficial for both muscle size and strength.
- ποΈββοΈ Priming sets with bodyweight help establish a mind-muscle connection and prepare the ankle joint for heavier loads.
- π£ Foot positioning can vary, with no significant difference in muscle activation between straight ahead or slightly flared positions.
- π« Avoiding momentum and maintaining proper form is critical to prevent the Achilles tendon from taking over and reduce effective muscle engagement.
- π Pausing at the bottom and top of the movement enhances muscle tension and activation, improving the effectiveness of the exercise.
- β Common errors include not using a full range of motion and going too heavy too soon, which can compromise technique and training effectiveness.
Q & A
What is the main focus of Technique Tuesday's episode on calf training?
-The main focus is on how to train the calves with perfect technique, including the biomechanics involved and various methods to maximize calf growth potential.
What are the two primary muscles targeted during a calf raise exercise?
-The two primary muscles targeted are the gastrocnemius muscle and the soleus muscle.
Why is it important to train calves directly despite their involvement in other exercises like squats and deadlifts?
-Direct calf training is important to maximize their growth potential because the plantar flexion range of motion is small and calves are somewhat active in other exercises but not optimally targeted.
What type of muscle does the gastrocnemius have and what is its significance in training?
-The gastrocnemius is a biarticular muscle, meaning it crosses both the ankle and knee joints, which can affect training for both knee and ankle movements.
Why might a bent leg calf raise be more effective for targeting the soleus muscle?
-A bent leg calf raise is more effective for the soleus muscle because it only crosses the ankle joint and not the knee joint, allowing for better isolation of the muscle.
What are some creative variations of the basic standing calf raise mentioned in the script?
-Some variations include the donkey calf raise, which can be set up on a smith machine, and the single-leg calf raise to avoid asymmetries.
What is the recommended rep range for training calves according to the most recent evidence?
-The recommended rep range is from 6 to 20 or more, with a suggestion to split training between heavy days (6-12 reps) and light days (12-20 reps).
Why is proper technique emphasized over heavy loading when training calves?
-Proper technique is emphasized to prevent cheating and to ensure that the calf muscles are doing the work rather than relying on momentum or other muscle groups.
What is the significance of pausing at the bottom of the calf raise movement?
-Pausing at the bottom prevents the Achilles tendon from taking over and ensures that the calf muscles are contributing power, enhancing the effectiveness of the exercise.
What is the recommended approach for someone who is new to calf training or struggling with technique?
-For beginners or those with poor technique, it is recommended to start with bodyweight only and focus on proper controlled lifting tempo before progressing to weighted exercises.
What is the role of calf jumps in calf training and how should they be approached?
-Calf jumps are an additional exercise that targets fast-twitch fibers by exploding out of the stretch position. They should be performed with caution and controlled form to avoid inconsistencies.
What are some common errors to avoid when performing calf raises?
-Common errors include not using a full range of motion, bouncing between concentric and eccentric movements, and going heavy at the expense of proper technique.
Outlines
πͺ Calf Training Technique and Biomechanics
This paragraph introduces a Technique Tuesday episode focused on perfect calf training technique. It begins by explaining the muscles involved in calf raises, specifically the gastrocnemius and soleus, and their roles in various movements. The importance of ankle plantar flexion is highlighted, and the difference in targeting these muscles with straight leg vs. bent leg calf raises is discussed. The paragraph also mentions creative variations like the donkey calf raise and the benefits of training calves across a variety of rep ranges, emphasizing the importance of proper technique over heavy loading to maximize growth potential.
ποΈββοΈ Fundamental Calf Raise Technique and Common Errors
The second paragraph delves into the fundamental principles of performing a straight leg calf raise, including the setup and execution of the movement with proper form. It discusses the importance of a full range of motion, the role of the quadriceps in the movement, and the significance of pausing at the top and bottom of the lift to maximize muscle activation. The paragraph also addresses common mistakes made during calf raises, such as not using a full range of motion and going heavy too soon without mastering the technique. Additionally, it touches on the seated calf raise and calf jumps, providing tips to avoid cheating and maintain proper form throughout the exercise.
Mindmap
Keywords
π‘Calf Raise
π‘Ankle Plantar Flexion
π‘Gastrocnemius
π‘Soleus
π‘Biarticular Muscle
π‘Donkey Calf Raise
π‘Single-Leg Calf Raise
π‘Rep Range
π‘Type 1 Muscle Fibers
π‘Priming Sets
π‘Mind-Muscle Connection
π‘Calf Jumps
π‘Full Range of Motion
π‘Technique Sensitivity
Highlights
The importance of training calves with perfect technique for optimal growth.
Ankle plantar flexion targets both the gastrocnemius and soleus muscles.
Gastrocnemius is a biarticular muscle, active in leg curls, squats, and deadlifts.
The limited range of motion in plantar flexion necessitates direct calf training.
Soleus muscle is better targeted with bent leg calf raises, gastrocnemius with straight leg.
Both calf muscles are active during plantar flexion regardless of knee position.
Creative variations like the donkey calf raise show high muscle activation.
Single-leg calf raises help avoid asymmetries in calf development.
Fundamental technique principles apply across all straight leg calf raise variations.
Training calves across a variety of rep ranges can be beneficial.
Gastrocnemius and soleus muscles are type 1 dominant, may benefit from higher reps.
Combining heavy and light days in calf training makes the most sense.
Proper technique is crucial over heavy loading in calf raises.
Priming sets with bodyweight help establish a mind-muscle connection.
Foot positioning and its impact on muscle activation.
Setting up with feet on the edge of the platform for full range of motion.
The role of quad activation in preventing cheating during calf raises.
Technique for performing the calf raise with proper form and pauses.
Seated calf raises and their specific technique considerations.
Calf jumps as an additional exercise to target fast-twitch fibers.
Common errors in calf training and the importance of full range of motion.
Starting with bodyweight to master proper lifting tempo and technique.
The video 'Calf Science Explained' as a resource for further information.
Transcripts
[Music]
okay welcome everyone to a new episode
of technique Tuesday this week we're
gonna be looking at how to train the
Cavs with perfect technique but before
we jump into the technique itself let's
have a quick look at the muscles and
biomechanics involved first so with any
calf raise we're gonna be performing
ankle plantar flexion so basically
pointing your toes down she's gonna
target both the 2-headed gastrocnemius
muscle and the underlying but actually
larger soleus muscle now one important
point to note is that the gastroc is a
bi articular muscle meaning it crosses
both the ankle joint and the knee joint
so it can also flex the knee which is
why it'll be active on leg curl
movements and because there is some
degree of ankle plantar flexion on
squats and deadlifts
the calves will be somewhat active there
as well but the plantar flexion range of
motion is actually pretty small so I
think it's necessary to train the calves
it directly to maximize their growth
potential also because the soleus only
crosses that ankle joint and not the
knee joint it's probably better targeted
with a bent leg calf raise while the
gastroc is better targeted with a
straight leg however both muscles will
be active anytime you plantar flex
regardless of knee position so I think
using both a straight leg and a bent leg
option in your training makes the most
sense now there are also a bunch of
creative variations on the basic
standing calf raise that I like
including the donkey calf raise which
you can easily set up on a smith machine
and it's been shown in some independent
EMG data to have the highest muscle
activation out of the six variations
tested and I also really like the single
leg calf raise for avoiding asymmetries
from having one calf take over but for
our purposes here we're going to be
focusing on fundamental technique
principles that can apply across all
straight leg variations and I'm going to
be using a standing calf raise machine
no but I think what really matters is
that you have a straight leg not that
you're actually standing so you can
easily do these on the leg press or
Smith machine if you don't have a
standing calf machine available so for
the calf raise I think there is merit
and training across a variety of rep
ranges so anything from 6 to 20 or more
reps the most recent evidence on this
suggests that both the gastroc and
soleus are type 1 dominant
they may benefit from the use of higher
reps but because we're also taking the
ankle through a full range of motion
with the calf Anna biomechanically
strong position I think could be
negligent to exclude any low rep
strength work so I think splitting this
up where you have at least one heavy day
where you work more in the 6 to 12 rep
range and then at least one light day
where you work more in the 12 to 20 zone
makes the most sense now with that said
because it is extremely easy to cheat on
the calf raise I think you really want
to make sure you put proper technique
above heavy loading or anything else
when it comes to the calves before
anything you want to do one or two
priming sets where you get used to
taking the calves through a full range
of motion with bodyweight only to
establish a mind muscle connection and
get the ankle joint loosened up first at
this point you'll want to make sure that
you're able to fully stretch your calves
at the bottom so if you're on a smith
machine make sure you're standing on top
of some plates or a riser so you want to
set up with your feet pointing straight
ahead one 2011 study found that
externally rotating or pointing the toes
out may lead to more medial or inner
gastroc activation however later studies
found no significant difference in
activation between various foot
positions so I'd suggest going with
whatever feels it most comfortable to
you which should be either straight
ahead or using a slight flare now you
want to make sure that you're setting up
with the balls of your feet on the edge
of the foot stand so you can get a true
full range of motion and you can do
these barefoot if you feel a better
stretch or contraction that way but
wearing shoes is fine as long as they
don't impede your ankle mobility so
high-top chucks may not be your best
option here now before actually
initiating the raise you want to start
by actively flexing your quads I'm just
gonna accomplish two things first it'll
completely extend your knees keeping the
focus more on the gastroc and second
it's gonna prevent you from cheating by
getting your quads involved in the lift
to help you sort of squat the weight up
so once your calves are in the fully
stretched position they should feel like
they're being pulled apart similar to
how your hamstrings feel in the bottom
of a Romanian deadlift and from this
stretched position you want to think
about pressing your toes down into the
ground as your shoulders rise up against
the pads without shrugging throughout
the positive your knees and hips should
remain perfectly straight and locked and
at the top you want to pause for a full
1 to 2 second count
forcefully squeezing your calves and the
negative phase should last for another
two seconds as you keep tension in your
calves still resisting the weight on the
way down now the most important pause
comes once you've reach the bottom
springing out of the stretched position
is gonna cause the highly elastic
Achilles tendon to take over carrying
momentum out of the bottom and limiting
the actual calf muscles contributing
power so you want to pause for one to
two seconds in the bottom and actually
count this as one Mississippi two
Mississippi in your head so that you
don't get lazy and ignore this crucial
aspect of the movement after the pause
initiate the next rep by flexing your
quads pressing your toes down your
shoulders rise up against the pads
actively squeezing at the top and then
lowering again under control to the
fully stretched position and when it
comes to the seated calf raise most of
the same principles apply however you
may want to use slightly higher reps
since the soleus muscle has even more
type 1 or slow to its dominant and
you'll just want to be careful not to
use your grip to help boost the weight
up or create momentum at the hips by
leaning back on the way up I personally
find that leaning slightly back and
gripping the sides of the seat and
really help me resist that temptation to
cheat now before we get into the common
errors I just want to mention calf jumps
as an additional exercise here where you
explode out of the stretch position when
the calves are at their strongest and
this is going to take advantage of the
natural strength curve of the calves and
really target those less abundant fast
twitch fibres however there is much more
room for form inconsistency here so if
you are gonna give it a shot I'd make
sure you still keep the proper slow and
controlled calf raises your main
bread-and-butter movement so I think the
most common error with the calves is
just not using a full range of motion
most people seem to just bounce between
the concentric and the eccentric
allowing the Achilles tendon reflex to
take the ankle about half the way up and
then letting the calves fall back down
without active resistance this is
actually the worst way that you can
train your calves because even though it
may look like you're hitting them hard
it's really just your tendons not the
actual calf muscle that's doing the
brunt of the work so slow the movement
down get comfortable pausing in that
fully stretched position and make
yourself accountable to that 1 to 2
second count
on every phase of the movement they
they're counting out loud or in your
head on every rep going to heavy is
another error that we see on many
movements but I think it's especially
problematic here because of just how
technique sensitive calf training can be
if you're not doing the things we've
been discussing here I'd actually
recommend starting with bodyweight only
and really getting in a good groove with
a proper controlled lifting tempo for at
least a few weeks before you even start
loading with any weight at all and then
as usual once you do start loading
should never come at the expense of
proper lifting tempo and technique so
guys before we go I want to shout out my
calf science explained video I actually
just re-watched that before recording
here and I think it adds a lot of depth
to this video as over there I go into
more detail on the scientific literature
and there's at least 15 studies cited in
that video and it's on its way 20
million views so I'll have that linked
down below don't forget to hit the
thumbs up button if you enjoyed the
video don't miss the last two videos
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the shrub hit up the button to subscribe
if you haven't already and I'll see you
guys all here next Tuesday
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