Many people struggle to build bigger calves, despite dedicated training. A common belief is that full range of motion is key for muscle growth. However, a recent study challenges this assumption. Researchers compared full range of motion calf raises with partial reps focusing on the top half of the movement. Surprisingly, neither group experienced significant calf growth. While full range of motion showed slightly better results, the difference was minimal.
Undeterred, the scientists explored a third technique, which yielded significantly better results – nearly double the growth of the other two methods. This novel approach involved avoiding the fully contracted top position of the calf raise. Instead, participants focused on the bottom half of the movement, emphasizing the stretched position of the calf muscles.
Calf muscle stretch
This focus on the stretched position seems counterintuitive, but the research suggests it’s highly effective for calf development. By remaining in the bottom half of the calf raise and rotating on the balls of the feet, you maintain constant tension on the calf muscles, maximizing muscle fiber recruitment.
Because this technique allows for greater strength, adding weight is recommended. However, controlled negatives are crucial to prevent injury and maximize muscle growth. Concentrate on the eccentric portion of the exercise, resisting the urge to drop quickly back to the starting position.
Weighted calf raise
This new approach to calf training offers a promising alternative to traditional methods. By focusing on the stretched position and maintaining constant tension, you can potentially unlock greater calf growth. Remember to prioritize controlled movements and gradual weight increases for optimal results.
