How To FORCE YOUR CALVES To Grow With Smarter Training Methods

Summary

This 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

• 📚 Calf raises target the gastrocnemius and soleus muscles, with the former being biarticular and also involved in knee flexion.
• 🦶 Ankle plantar flexion is essential for calf raises, and the range of motion is small, necessitating direct calf training for optimal growth.
• 🧍‍♂️ Both straight leg and bent leg calf raises are effective, with the former better targeting the gastrocnemius and the latter the soleus.
• 🔄 There are various calf raise variations like the donkey calf raise and single-leg calf raise, each with unique benefits.
• 💡 Fundamental technique is crucial, and using a standing calf raise machine emphasizes the importance of leg position and movement control.
• 🔢 Training calves across a variety of rep ranges, from 6 to 20+, can be beneficial for both muscle size and strength.
• 🏋️‍♂️ Priming sets with bodyweight help establish a mind-muscle connection and prepare the ankle joint for heavier loads.
• 👣 Foot positioning can vary, with no significant difference in muscle activation between straight ahead or slightly flared positions.
• 🚫 Avoiding momentum and maintaining proper form is critical to prevent the Achilles tendon from taking over and reduce effective muscle engagement.
• 🕒 Pausing at the bottom and top of the movement enhances muscle tension and activation, improving the effectiveness of the exercise.
• ❌ 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

00:00

💪 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.

05:02

🏋️‍♂️ 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.

Keywords

💡Calf Raise

A calf raise is a strength training exercise that targets the muscles in the lower leg, specifically the gastrocnemius and soleus. In the video, it is the central focus of the technique discussion, emphasizing the importance of proper form and biomechanics to maximize muscle activation and growth potential. The script mentions variations like the donkey calf raise and single-leg calf raise, highlighting the exercise's adaptability.

💡Ankle Plantar Flexion

Ankle plantar flexion refers to the movement of pointing the toes downward, which is the primary action in a calf raise. The script explains that this motion is essential for targeting the calf muscles and is also involved in other exercises like squats and deadlifts, albeit to a lesser extent due to the limited range of motion.

💡Gastrocnemius

The gastrocnemius, often abbreviated as 'gastroc,' is a large muscle in the calf that plays a significant role in ankle plantar flexion and knee flexion. The script notes that it is a biarticular muscle, crossing both the ankle and knee joints, which is why it is also active in leg curl exercises.

💡Soleus

The soleus is a muscle located beneath the gastrocnemius, which is also targeted in calf raises. Unlike the gastrocnemius, the soleus only crosses the ankle joint, making it more effectively targeted with bent-leg calf raises. The script suggests that training both muscles is important for comprehensive calf development.

💡Biarticular Muscle

A biarticular muscle, as mentioned in the script in relation to the gastrocnemius, crosses over two joints. This characteristic allows the muscle to affect movement at both joints, which is why the gastrocnemius is active in both calf raises and leg curl movements.

💡Donkey Calf Raise

The donkey calf raise is a variation of the calf raise exercise that can be performed using a Smith machine. The script cites independent EMG data showing this variation has the highest muscle activation among the tested variations, making it a preferred option for some trainers.

💡Single-Leg Calf Raise

A single-leg calf raise is a variation that allows for the avoidance of muscle imbalances that can occur when one calf muscle is stronger than the other. The script suggests this variation as a way to ensure balanced development of both calf muscles.

💡Rep Range

Rep range refers to the number of repetitions performed in a set during strength training. The script discusses the benefits of training calves across a variety of rep ranges, from 6 to 20 or more, to stimulate both strength and muscle growth.

💡Type 1 Muscle Fibers

Type 1 muscle fibers, also known as slow-twitch fibers, are resistant to fatigue and are dominant in muscles like the gastrocnemius and soleus. The script suggests that these fibers may benefit from higher rep ranges, but also emphasizes the importance of including lower rep, strength work due to the biomechanical properties of the calf muscles.

💡Priming Sets

Priming sets are initial sets performed with bodyweight to acclimate the muscles to a movement and establish a mind-muscle connection. The script recommends starting with one or two priming sets of calf raises to prepare the muscles and joints before adding weight.

💡Mind-Muscle Connection

The mind-muscle connection refers to the mental focus on a specific muscle group during an exercise, which can enhance the effectiveness of the workout. The script emphasizes the importance of this connection in the context of calf raises, especially during the priming sets.

💡Calf Jumps

Calf jumps are an explosive variation of the calf raise where the individual quickly pushes off from the fully stretched position. The script mentions this exercise as a way to target fast-twitch muscle fibers, but also cautions that it can lead to form inconsistencies if not performed with control.

💡Full Range of Motion

Full range of motion is the complete movement that a muscle or joint can perform. The script stresses the importance of using a full range of motion in calf raises to ensure that the calf muscles are fully stretched and contracted, which is crucial for effective training.

💡Technique Sensitivity

Technique sensitivity refers to how critical proper form is for executing an exercise effectively. The script highlights that calf raises are particularly sensitive to technique, and that prioritizing form over heavy loading is essential for preventing injury and ensuring muscle growth.

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

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