There are a number of conflicting views about calf training: some advocate low reps and others high; some feel there is no point training calves because they are genetically determined and no amount of training will enhance them (although Arnold surely must have disproved this one!). Often calf training is neglected as, like the hamstrings, the calves are not “mirror muscles”.
Whilst it is true that outstanding calves are genetically determined there is a great deal that can be done with correct training to enhance calves.
The first point to consider is that the two parts of the calf – the soleus and the gastrocnemius – have different fast-slow twitch fibre ratios. The soleus (the lower calf) is comprised of about 88% slow-twitch fibres and is therefore most responsive to high reps. The gastrocnemius, however, is about 60% fast-twitch and therefore responds better to low reps.
To train the gastrocnemius, the knees should be locked, legs straight (standing calf raise machine; dumb bell calf raise on a step; one legged calf raise; donkey calf raise). To target the soleus the knees should be bent, as on the seated calf raise machine.
The tempo should be relatively slow – try 5 seconds eccentric and 5 seconds concentric and pause at the bottom position for between 1 and 4 seconds (i.e. 1 second during very high reps; 4 seconds on low reps). This inversely related pause increases time under tension, which leads to greater hypertrophy.
Whilst it is true that outstanding calves are genetically determined there is a great deal that can be done with correct training to enhance calves.
The first point to consider is that the two parts of the calf – the soleus and the gastrocnemius – have different fast-slow twitch fibre ratios. The soleus (the lower calf) is comprised of about 88% slow-twitch fibres and is therefore most responsive to high reps. The gastrocnemius, however, is about 60% fast-twitch and therefore responds better to low reps.
To train the gastrocnemius, the knees should be locked, legs straight (standing calf raise machine; dumb bell calf raise on a step; one legged calf raise; donkey calf raise). To target the soleus the knees should be bent, as on the seated calf raise machine.
The tempo should be relatively slow – try 5 seconds eccentric and 5 seconds concentric and pause at the bottom position for between 1 and 4 seconds (i.e. 1 second during very high reps; 4 seconds on low reps). This inversely related pause increases time under tension, which leads to greater hypertrophy.
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