By the healthiergang writer , ISSA certified personal trainer and student at SaNIS (School of Nutrition and Sports Integration).
The Calves
Calves, the drama, the despair of many, the joy of others. It is notoriously said that "either you have them or you don't have them". This is true, we can see large bodybuilders have calves to say the least "ridiculous", the genetic component is the master in a muscle group like this. But I can say that I have hardly known athletes to work them as much as their chest or biceps.
In the face of this I noticed that even ch found himself with an excellent genetic potential achieved mediocre results in these terms. So can we get to a good level? Definitely yes, let's start from the anatomy of the muscle to understand how to train them which variants to use, especially the calf machine.
Anatomy
The calf is identified as the sural triceps, consisting of the gastrocnemius (medial and lateral twin) and soleus. The tendons join the so-called “Achilles tendon” and then enter the posterior tuberosity of the calcaneus. At the fiber level, there is a tendency to lack of fast fibers (type II), which, in itself, makes the muscle more prone to endurance work and little to hypertrophy work.
On the other hand, this is logical as it is a highly stressed musculature during our daily activities (running, walking uphill, climbing stairs, etc. ..). These premises lead us to understand how, in itself, the muscle under examination is particularly adverse to hypertrophy. The approach will therefore be to make the most of the machinery in order to stimulate an adaptation in terms of hypertrophy.
Calf Machine
We jump like frogs directly to the analysis of the machinery that "we are going to use".
By Calf Machine we mean all the machines that will train the calves. It is therefore a generic term that refers to a large family of machines. Let's go and divide them into different groups.
Standing Calf Machine
It is a machine in which the weight will fall on the shoulders. The small rise on which you place yourself allows you to reach the maximum elongation of the muscle. In this case, I recommend using it to work unilaterally as an excessive load will burden the spine.
Seated Calf Machine
This machine is the "seated" version in which the weight will fall on the knees. Here, too, the rise will allow the foot to be flexed to the maximum, thus starting from a pre-stretching position which, however, will not be complete since the insertion at the level of the knee will undergo a shortening in the face of the 90 degree angle.
Rotary Calf Machine
An interesting variant that involves placing the foot on a pedestal that rotates. This guarantees maximum voltage throughout the ROM. Generally the subject will be seated with straight legs resting on a backrest (as if it were a press), the weight will therefore weigh on the pelvis without causing particular problems.
Training Methods
Therefore, in approaching calf training we can keep in mind several different concepts to be used simultaneously or not.
- Reaching the maximum stretch allows first of all to cause a strong local inflammation with a consequent increase in metabolic stress. This (resulting from the accumulation of metabolites, H + ions, lactate etc ..) leads to a strong increase in hypertrophic adaptation.
Therefore, betting on this first horse is very advantageous. Another advantage of the stretch is to lead, progressively, to an increase in ROM (limited for structural reasons) and therefore to an unblocking of different growth possibilities.
- Peak of contraction. The peak of contraction consists in keeping the muscle in maximum shortening for a few seconds (isometry or isohold). In the case of the calves it is the moment in which we are on the toes. This methodology, in addition to increasing the mechanical stress thanks to the creation of a situation of hypoxia (lack of oxygen), allows to establish a better feeling with the contraction.
This is something fundamental because, due to the functional destination of the muscle under examination, the proprioception is rather attenuated, which leads to further difficulties in terms of hypertrophic stimulus.
- Pace of execution. Here too it must be carefully studied. If in fact a slow TUT and a slow tempo allow an increase in metabolic stress, a more explosive concentric phase allows to activate the less present and stimulated white fibers (type II). A hybrid of the two functions can be ideal.
Practical Applications
So let's see, in practice, how to set up a calf workout.
As for the frequency, the minimum is 2 times a week, more if you don't do cardio or walk a little. They can also be done up to 3-4 times a week by logically varying the stimulus.
Each day must be dedicated to stimulating a different adaptive component. So we will focus on Strength training (highest possible loads), Power (explosive gestures in conncentric with medium loads) or Hypertrophy (medium-high TUT and exasperated high metabolic stress). Muscular endurance should not be sought as it is constantly trained in daily activities.
The exercises in maximum lengthening are more useful in the case in which we will use a standing calf machine while, those in maximum shortening, using the seated version. This is because in the first case (not in the second) we will be able to reach the maximum elongation and in the second we will be able to reach the maximum shortening (not in the first).Small note on the Jumping Calf Machine, it is about performing the Standing Calf Machine with an explosive concentric phase with the help of the knee extensors (quadriceps). Basically we will start with the legs (knees) bent and finish with the same bends but standing on the toes. The return (eccentric phase) will instead involve only the calves, lying the knees locked.
Conclusion
Such a protocol is functional only if the load is managed in such a way as to work hard ... a lot. As mentioned above the real problem is that there is no real dedication to work when it comes to calves, sometimes it would be enough to just train them.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
