2024-02-15 17:30:14
Many people believe that the ability to develop certain physical traits is determined solely by genetics.
Genetics are often blamed for their “rooster calves”.
Genetic or not, calves can still be trained and developed just like other muscle groups.
A study published in December 2023 in the journal Frontiers in Physiology entitled “Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training” reveals interesting results on the most effective exercises for increasing calf muscle size.
Surprisingly, the standing calf extensions exercise could be the only one needed to increase calf size effectively.
The study and its main findings
The study conducted by Kinoshita et al. aimed to determine the best way to train the calves to promote muscle growth.
The researchers believed that finding an effective training method is necessary because calves are generally unresponsive to resistance.
They recruited 14 adults with no prior strength training experience and had them perform unilateral (one-legged) exercises twice a week for three months.
MRI scanners were used to assess each participant’s calf muscle volume before and after the observation period.
Simply put, a small group of individuals with no prior experience trained their calves separately for 12 weeks by performing seated calf raises on one leg and standing calf raises on the other leg.
The goal was to determine which exercise led to greater muscle growth.
The authors found that there was a significantly greater increase in muscle volume of the gastrocnemius (one of the major calf muscles) when participants performed standing calf raises compared to seated calf raises.
However, there was no significant difference between the legs when it came to the soleus muscle (another main calf muscle).
Overall, there was a small but noticeable increase in muscle volume for both types of exercises.
Limitations of the study and practical applications
It is important to note that this study has limitations and should not be considered definitive proof.
The researchers did not analyze performance-related factors such as strength and power training, which could also play a role in calf muscle development.
Other studies have also explored the effectiveness of standing and seated calf raises and reached similar conclusions.
To apply these results to your own training, you might try eliminating seated calf raises from your routine for a few months and focusing on performing more sets of standing calf raises.
Standing calf raises can be difficult to replicate with other equipment, but they can be done with dumbbells, barbells, resistance bands, or even just your own weight.
Also read: 3 reasons why your calves will never grow!
Conclusion: importance of exercise type for muscle growth
In conclusion, there is some scientific basis for the idea that genetics play a role in calf size.
However, this study suggests that exercise choice can also have a significant impact on muscle growth.
The gastrocnemius muscle should be prioritized when training for hypertrophy, as it contributes the most to the overall volume of the triceps surae.
If you struggle to develop your calves and primarily use seated calf raises, switching to standing calf raises might yield better results.
With any scientific research, it is important to carefully analyze the data and make informed decisions based on its applicability to your individual goals.
- Favor standing calf raise exercises to stimulate gastrocnemius muscle growth.
- Experiment by temporarily removing seated calf raises from your workout and increasing sets of standing calf raises.
- Try different equipment, such as dumbbells, barbells, or resistance bands, to perform standing calf raises.
- Consider your individual goals and the results of this study before changing your training program.
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