The issue has/is not what im doing.
Its which parts im trying to focus on.
davie
Davie - You CANNOT focus on inner or outer calves (as far as the soleus and gastroc are concerned).
The calf muscles that you are referring to, the soleus and gastroc serve one function - Plantarflexion (heel raise or coming up on your toes).
Heel raises or resisted plantarflexion can be performed with the knees near extension (straight) or with the knees flexed (bent). As a single joint muscle the 'soleus' (underlying muscle) is involved in both. As the knees are flexed to approx. 90 degrees and the ankle nears full plantar flexion, the gastroc becomes actively insufficient, leaving the soleus to do all of the work (along with the posterior tibialis, etc.).
So, with that being said, obviously the two most common exercises would be Standing Calf Raises (Gastroc primary and Soleus secondary) and Seated Calf Raises (Soleus primary). Pointing your toes out or in is NOT the function of these muscles.
So the issue actually is what you are doing. I would focus on the two main exercises mentioned above. My favorite rep scheme is 6-12 to failure and I limit my failure sets to four. So that would look like this:
Seated Calf Raise 4 sets 6-12 reps
Standing Calf Raise 4 sets 6-12 reps
*this does NOT include warm-ups.
Anything above 12 reps will not stimulate hypertrophy (growth), rather, it will increase localized muscular endurance.
I have used this rep/set scheme very effectively for many years. My calves were 22" at their biggest.
The most important thing is FAILURE with complete controlled range of motion (slow and methodical not bouncing around).
There's the FACTS. No speculation or myths, just the SCIENCE.
