Do calf muscles have a poor muscle growth response to training?
It is a common belief that it is relatively hard to grow the calf muscles compared to other muscle groups. Is this a myth or is there some truth to it?
This study investigated the increase in muscle protein synthesis (the process driving muscle adaptation) following resistance exercise for the soleus calf muscle. Subjects performed standing-, bent-knee-, and seated calf raises (4 sets of 15 reps with 70% 1RM per exercise).
Muscle protein synthesis in the soleus muscle was only 35% higher after the resistance exercise. As a comparison, muscle protein synthesis typically increases by ~100% in the quadriceps muscles following resistance exercise.
This difference may be explained by the relatively high number of slow-twitch fibers in the soleus muscle, which are less responsive to resistance exercise.
These data support the notion that the calves have a relatively poor response to resistance exercise. Thus, if your calves are not progressing as fast as you’re hoping, it’s not necessarily because you’re doing something wrong. It simply may take a longer time to make noticeable progress.
However, keep in mind that only one of the two calf muscles was studied. The other one (i.e. gastrocnemius) has more fast-twitch fibers and may, therefore, respond better.
Go to the next infographic in the resistance exercise series:
Calf muscle growth depends on foot positioning?
Great article. In my opinion standing calf raises is the best exercise for your calves.
https://musclesmagician.com/best-exercises-for-calves/