- The gastrocnemius is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles tendon and originates behind the knee on the femur, crossing two joints. The function of the gastrocnemius is to elevate the heel (known as plantar flexion). This muscle is primarily a type II fiber (fast twitch).
- The soleus is not visible when looking at the body from the outside as it lies underneath the gastrocnemius on the rear of the lower leg. The function of the soleus is exactly the same as the gastrocnemius: to raise the heel. The only difference is that it works in a different position: with the knees bent. This muscle is primarily a type I fiber (slow twitch), and it makes up roughly 60% of the calf.
- Improper Training Techniques: do you understand which exercises are stimulating the correct fibers? If your calves aren't growing, chances are you're unaware of how to train slow- and fast-twitch muscle groups or you don't know which exercises isolate the soleus vs. the gastrocnemius.
- Not Moving through the Full Range of Motion (ROM): bouncing up and down while holding at the top won't work in most cases. Allowing the maximum ROM is crucial for full fiber stimulation and breaking the calf plateau.
- Inflexibility! People with "cankles" suffer from poor flexibility in the ankle joints. The calf cannot grow unless it's exposed to different terrain variables during walking, running, and training. Flexible ankle joints will force the calves to respond, which will result in greater definition and less chances for injury. Notice how hikers have great leg development? They expose their lower bodies to different terrain like rocks and uneven surfaces forcing the ankles to move more, which in turn stimulates the calves.
- Not Enough Variation: most calf training on machines involves the simple motion of moving up and down with weight directly above the legs or under the feet. Adjusting the variables by moving the location of the weight placement will stimulate different parts of the calf. Wait... Before you adjust your feet like everyone else does, make sure you first try to adjust the angles of motion. (We'll explain how in a minute.)Here's an interesting fact to support this theory: magnetic resonance imaging (MRI) indicates that foot position doesn't change muscle action in the seated calf raise (Tesch, 1999). In other words, moving your feet around (pointed inward, pointed out) doesn't make much difference to stimulate growth.
- Training Calves on Upper Body Training Days: research indicates that high-intensity elbow flexion (ie. arm curls)decreases blood flow to the calves and may hamper performance (Kagaya, et al., 1996). Training calves and the upper body limits blood circulation—the less blood circulation to the calves, the slower the muscle growth.
- Performing Cardio on Calf Training Days: this is a big mistake if you're looking to grow your calves! If you do cardio the same day you train calves, the slow twitch fibers in your calves might like it, but you can bet your fast-twitch fibers are depleting, and the cardio will greatly hinder recovery.
- Identify what exercises are working either the gastroc or the soleus. Train the soleus slowly with high reps. Train the gastroc with an explosive tempo using heavy weights for low repetitions.
- Practice variations! Incorporate one-legged standing calf raises using multiple locations of weight placement.
- Keep those ankles flexible. Always use maximal ROM!
- Avoid training upper body and cardio on calf training days.
- Be ready to place maximum effort into your calves - maximize your strength before entering the gym with MAXON™ PURE STRENGTH. It supplies necessary creatine and quickly elevates ATP in your muscles for maximum contractions.