Calves

Du · 10-14-2004, 07:26 PM

I ran a search, but every keyword I ran kept returning me to an steroid thread. So please forgive me if this has been discussed before.

Like many others, I do calves on leg day. I use the powersled (leg press) for them. I put my feet vertical with only the balls of my feet on the board using at least 2x my bodyweight.

I remember growing up being told that you can isolate outer calves by angling your feet inward, and inner calves by angling your feet outwards.

Is there any truth to this? Or all just hype?

BTW, I'd prefer this doesnt turn into an "isolating outer bicep" thread, if at all possible.

Thanks very much guys, I appreciate it.

**CowPimp** · 10-14-2004, 07:52 PM

There are actually two distinct calf muscles: the gastrocnemius and soleus. I believe that soleus is primarily used when doing sitting calf exercises with your knees bent at a right angle, and the gastrocnemius is primarily used when doing standing or straight-leg calf exercises.

Du · 10-14-2004, 07:56 PM

Originally Posted by CowPimp

There are actually two distinct calf muscles: the gastrocnemius and soleus. I believe that soleus is primarily used when doing sitting calf exercises with your knees bent at a right angle, and the gastrocnemius is primarily used when doing standing or straight-leg calf exercises.

Sorry I didnt clarify... i knew about that. Im not a big fan of the seated calf raise, as it works the soleus. Im more interested in the gastrocnemius, hitting that as best I can.

**CowPimp** · 10-14-2004, 08:00 PM

Originally Posted by du510

Sorry I didnt clarify... i knew about that. Im not a big fan of the seated calf raise, as it works the soleus. Im more interested in the gastrocnemius, hitting that as best I can.

I like standing one-legged calf raises, but probably because it's about the only calf exercise that I can do with my limited equipment setup at home. Just do a combination of seated and standing calf exercises and you will be fine.

**berealjohn** · 10-15-2004, 12:32 PM

du510... angle is hype for my genetics. The angle effect development to a small degree, but meaning it just putts stress on the tendon in from a different direction. This is the reason when you angle in or out you feel as though you're hitting a different region of the calve. As you know the gas makes up 2/3 of the calve, stiff leg and overload for mass. Low reps/heavy weight a workout or 2 then high reps lifter weight workout or 2 (slow and fast twitch training). pump it up. Br

**Prince** · 10-15-2004, 12:41 PM

well, if you look at the fact that the insertion point for the gastrocnemius at the heel via the Achilles tendon it is the exact same for the inner and outer heads, I do not see how changing your foot position can hit the inner and outer heads any more or less.

Du · 10-15-2004, 01:02 PM

Thanks guys, I appreciate it.

**DOMS** · 10-15-2004, 02:01 PM

Backing up a statement with facts gives it great weight and helps out the n00b (such as myself).

Thanks Robert.

**Mortality** · 10-16-2004, 02:57 AM

stick to normal standing calf raise, don't worry too much about feet position, you can vary your feet position just for variation if you want.
the gastrocnemius makes up 3/4 of your calves, so definitely make standing calf raise a big part of your training. you should also give donkey calf raise a try, it's an excellent calf exercise IMO.

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