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Jeff Nippard · 发布于 2025年2月13日
The calves are the hardest muscle to grow, but scientists recently discovered three solutions to their stubbornness. First, the standing calf raise is better than the seated calf raise. The gastrocnemius grew over 10 times more when standing versus seated. And the soleus grew the same. That’s because when you bend your knee, you reduce the stretch on your gastroc. But the key isn’t that you’re standing, the key is that you have a straight knee. Moving forward, I’d just do all your calf raises with a straight knee. Second, we all already knew that the calves need a deep stretch… but even more so than we realized. When you do calf raises, don’t stop until you can’t move the weight at all. This study found that the calves grew more by doing tiny partials beyond failure, even 1/8th reps and 1/10th reps. Go until you literally can’t budge the weight. Third, surprisingly, where you point your toes matters. Pointing your toes straight ahead hits the entire calf evenly, pointing your toes out grows your inner calves more and pointing your toes in grows your outer calves more. These researchers said alternating toes in and toes out may cause the best growth of both heads. Sources: https://pubmed.ncbi.nlm.nih.gov/38156065/ https://www.researchgate.net/publication/380851058_Resistance_training_beyond_momentary_failure_The_effects_of_lengthened_supersets_on_muscle_hypertrophy_in_the_gastrocnemius https://pubmed.ncbi.nlm.nih.gov/32735428/
