Calfs – The mystery of growth

The calf is a complex region comprising two primary muscles: the gastrocnemius and the soleus.

The gastrocnemius, the larger of the two, has two heads – the medial and lateral – which are responsible for plantar flexion (pointing the foot) and knee flexion.

The soleus, lying beneath the gastrocnemius, also contributes to plantar flexion and provides stability during walking and running.

To effectively train these muscles, a variety of exercises can be incorporated into your workout regimen: standing (straight leg) calf raise variations should make the bulk of the training, as they will target the gastrocnemius heavily ( and will still of course target the soleus too), while seated calf raises emphasize the soleus almost exclusively, given the active-insufficiency of the Gastroc. in a seated position [Kinoshita et al., 2023].

Additionally, it’s important to load these muscles when they are in a stretched position, to ensure and facilitate intense repetitions with no momentum. This can lead to greater muscle hypertrophy and improved strength! [Warneke et al. 2023].

As always though, consistency is key to achieving significant results even in calf development. It takes dedication, discipline, and patience, as meaningful progress may take up to 10+ years of training. So, stay committed to your calf workouts, and witness the transformation in strength, stability, and aesthetics.