calf raise foot positions

[Jvette73]

Whats the difference in the effect on the calf muscle from different foot positions? IE: toes pointed in=? toes pointed out=? thanks in advance for any responses. John

 

[Arnold]

In my opinion, none. Some will tell you that you stimulate the inner/outer Gastrocnemius when you move your toes in and out. I keep my toes forward, always have and my calves are in proportion with my arms.

There is a difference in doing a standing calf raise versus a seated though. With a seated calf rasie you only hit the Soleus, standing you will hit the Gastrocnemius. The Soleus lies underneath the Gastrocnemius and is not visible.

 

[Jvette73]

Thanks for the response. So others may have other opinions I suppose so we'll wait and see. Im doing my calf raises in standing form using smith machine. I place a 4x4 post nailed to a plank across the floor which allows me to dip negitive. it seem to burn em pretty good.

 

[Arnold]

yeah, do a search we had a lengthy thread on this awhile back.

 

[bodyhard]

I'll be honest with you, I used to do the toes in toes out thing and never really got any where, I think I was over training them. When I stook to basic foot placement, and trained my calves with onyl two exercises, seated and standing calf raises my calves responded alot better.

 

[OceanDude]

It does "feel different" to me with toes in/out/straight but I agree it's the same muscle.

For something totally different that is calf related but a different muscle at the front (Tibialis Anterior) try experimenting with dorsal flexion exercises. It may help improve flexibility for deeper squats too: http://www.exrx.net/Lists/ExList/CalfWt.html#anchor1929502

 

[illad]

The only way I've ever noticed significant gains in my calves is to do dropsets on the seated machine. I do three dropsets of three 8-10 sets for a total of 70-90 reps. Then three regular sets of 8-10 on either the standing or extention machine. This has built my sad little calves quite well, I can now wear shorts without feeling embarrassed You should barely be able to walk after this workout for the first few weeks.

I do the dropsets twice for week1, then only once for week-two. Instead I sub 6 regular sets of (3)horizontical extention & (3)standing for the last day on week2.