About Calves Training
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Let's cover 2 exercises you can use to grow your calves long-term! With an emphasis on "long-term" since the calf muscles are known to progress slowly for most people.
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The calves region consists of 2 primary muscles: the gastrocnemius and soleus [1]. The gastrocnemius is activated more when you raise your heels while your legs are extended, whereas the soleus is activated more when you raise your heels while your legs are bent [2]. This is why it's beneficial to perform both standing and seated calf raises for complete calf development.
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Swipe left to see a video tutorial of both exercises. I suggest you train these exercises 2-3x per week in a moderate rep range (around 6-12 reps). I would do at least 10 sets of calf training per week to improve their development. Keep in mind that it's essential you actually progress in calf training. It's not just about doing a lot of sets and reps. Like any muscle, the calves need overload to adapt and grow.
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Lastly, recent research indicates that during standing calf raises you can focus on different heads of the gastrocnemius by changing your foot angle. When your toes point out, you focus more on the medial (inner) head of the gastrocnemius. With the toes pointing in, you focus more on the medial (outer) head of the gastroc [3].