• DanEiden

Calf training tips

Doing seated calf raises working the soleus muscle of the calves. The 3 big muscles in the calf area are the gastrocnemius and soleus (behind the lower legs) and the tibialis anterior (in front of your lower legs).

Anytime the knee is in a bent position it is working the soleus. The gastrocnemius is limited when the knee is bent (knee flexion) as in this movement as it’s a bi-articular muscle and crosses 2 joints, the ankle and knee joint. The gastrocnemius is used more when the knee is extended (straight) as in standing calf raises doing plantar flexion (going up on your toes and balls of your feet). Since the soleus is primarily composed of slow twitch muscle fibers (endurance muscles) it is best to train it with high reps.

With my client Justin we are doing 15 + reps with a 2220 rep tempo. The 2 seconds for the concentric (positive part or contraction) and 2 seconds for the eccentric (negative part or lowering phase) is to create more time under tension or stress on the muscles. The range of motion is short so slowing the tempo down a bit helps create more time under tension on the muscles. With the 2 second pause at the bottom position helps with stretching the muscle. #muscle #soleus #gastrocnemius #tibialis #calves #calfworkout #calvesworkout #legworkout #legsworkout #calfexercises #slowtwitch #fasttwitch #lasvegas #personaltrainer #fitnesstrainer #fitnesstips #exercisetips #strength #muscles #strengthcoach #workouttips #workout #gymtrainer #strength #lasvegaspersonaltrainer

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