CALF TRAINING CONCEPTUAL KNOWLEDGE
I understand the frustration one can have in trying to move heaven and earth in an attempt to build their calves. I myself have carried this heavy burden for years. For the majority of people who experience this level of difficulty in obtaining superior calf development, the problem usually stems from having what is referred to as high calf inserts of the gastrocnemius muscle, with what appears to be little or no development of the soleus muscle. This is a genetic drawback. Before I take you deeper, Let me make clear that I understand about fast-and slow-twitch muscle fiber classifications and the relationship of these fibers to the individual calf muscles. What this classification of fast-and slow-twitch fibers indicates is that one muscle, the soleus, uses oxygen with greater efficiency, which allows for a higher rate of supplying fuel (ATP) to the muscle, thereby increasing endurance. This difference between fast-and slow-twitch muscle fibers is not indicative of how you should train calves. I also understand that the soleus, when the knee is in a bent position, is activated more than the gastrocnemius when the calf is contracted during exercise. (1) Here is problem number one. You have been led to believe that when training calves, higher reps are required for building mass for the soleus or the calves in general, due to the classification of muscle fiber type, which is incorrect. (2) Here is number two. You have been led to believe that soleus work should be primarily exercised when you have poor calf genetics or high inserts. This concept has been perpetuated by the premise that working the soleus will give you more of a flare to your genetically poor, high-inserted gastrocnemius muscles. This could hold true if you were born with a great pair of soleus muscles. Unfortunately, many were not. (3) Problem three. You have been influenced by the belief that you must fully stretch your calves on the negative portion of each repetition. This overstretching of the Achilles tendon limits the total amount of weight that can be used in the performance of your set. This limitation of the weight used when one is overstretching is self-defeating. You’re also at risk of an injury, as the calves themselves, unlike the tendons, can take heavy resistance, even when you are overstretching. If you are genetically blessed with great calf symmetry and are not looking for an alternative method to add more size, you can stick with your customary routine. If you are genetically challenged, in that your soleus muscles are poorly developed in relationship to your high-inserted gastrocnemius muscles, you will not be able to place enough stress on the stubborn soleus muscles, when you are in a seated position, to stimulate new growth. Many, if not all, of you, have included seated calf raises in your calf routines, and are aware that you cannot perform this exercise using the maximum weight that can be handled with other calf exercises. If you want your calves to increase in size and hardness, despite any genetic disadvantage, this is what I recommend. Do not perform any direct soleus work that involves the use of a seated calf machine. You cannot, in a seated position, exert an appropriate amount of resistance on the muscle. It will not happen, and you will be wasting your time. Dorian Yates advocates that if you are going to do seated calf raises, you perform in the 4-6 rep range, using an incredibly heavy weight, as he is aware that in this bent-knee position, it is almost impossible to apply the amount of resistance needed to stimulate growth. Further, Dorian’s recommendation is for trainees who have favorable calf genetics. If you do not, you must perform a calf exercise that is designed primarily to stimulate the gastrocnemius muscle. A standing, toe-press, or donkey-calf-raise exercise, when you keep your knees slightly bent, will maximally engage, with appropriate tension, both calf muscles. The calves contain muscles that do not need to be placed in a fully stretched down position, contrary to popular belief. As stated above, this overstretching of the Achilles tendon limits the total amount of weight that can be used in the performance of your set. This limitation of the weight used when one is overstretching is self-defeating. Envision you are performing a standing calf raise on a smith machine your toes are elevated by placing the balls of your feet on 2.5lb weight plate placed flat on the floor. This is a very small elevation that would result in very little downward stretch during the negative. I have spoken to a professional bodybuilder that said no stretch is appropriate. For maximum calf development you should use an extremely heavy resistance for 4-8 repetitions that place the calf muscles under tension for 45 second plus, while keeping your knees slightly bent and minimizing the negative stretch. Maximum calf development is based on the amount of resistance during the peak contraction of the calf muscles, not the negative stretch. The amount of resistance that you would normally use will increase dramatically from nearly eliminating a negative stretch. This elimination of a stretch coupled with a greater increase in resistance will shock the calf muscles into new growth with no injury to the tendon. 2-3 all out maximum sets performed every 5th day, as described, is all you will need to turn your calves into a complimentary body part.
