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- May 2, 2021
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Inner vs. Out vs. Soleus
The reason we turn our toes IN for outer calf work is simply because your outside of your foot is displacing the stress. Turning them inward the outside of your foot is partially off the platform and your INNER food (towards big toe) is displacing most of the weight. Its not a turn your toes in or out thing, its a displace your weight towards the outside or inside thing. Toes in or out mean NOTHING. Now...when your leg is bent your gastrocs lose their leverage and a great portion of their power, which leaves the soleus to fend for itself. This is why seated calf raises target the soleus, because the gastrocs cannot help to any significant extent and they take more of the load. I believe if memory serves me correctly (no, im not going to google it) your soleus is around 80% slow twitch fibers. This means they have a lower affinity for growth. Higher rep ranges will target the majority of the fibers in the soleus, but still remember they do not hypertrophy anywhere near the extent of fast twitch so be sure to hit those as well with some heavy weight.
- Go heavy (without momentum)
- go high reps
- short rest periods
- endure excruciating pain (without this they dont grow)
- pump them to their upper limits
- stretch while pumped (dont be a moron and OVER stretch and get hurt)
- continue to pump and stretch
- And always be sure to mix up exercises, angles, rep ranges and every workout should incorporate both straight leg and bent leg movement(s)
The reason we turn our toes IN for outer calf work is simply because your outside of your foot is displacing the stress. Turning them inward the outside of your foot is partially off the platform and your INNER food (towards big toe) is displacing most of the weight. Its not a turn your toes in or out thing, its a displace your weight towards the outside or inside thing. Toes in or out mean NOTHING. Now...when your leg is bent your gastrocs lose their leverage and a great portion of their power, which leaves the soleus to fend for itself. This is why seated calf raises target the soleus, because the gastrocs cannot help to any significant extent and they take more of the load. I believe if memory serves me correctly (no, im not going to google it) your soleus is around 80% slow twitch fibers. This means they have a lower affinity for growth. Higher rep ranges will target the majority of the fibers in the soleus, but still remember they do not hypertrophy anywhere near the extent of fast twitch so be sure to hit those as well with some heavy weight.
- Go heavy (without momentum)
- go high reps
- short rest periods
- endure excruciating pain (without this they dont grow)
- pump them to their upper limits
- stretch while pumped (dont be a moron and OVER stretch and get hurt)
- continue to pump and stretch
- And always be sure to mix up exercises, angles, rep ranges and every workout should incorporate both straight leg and bent leg movement(s)