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The Truth About Seated Calves🦵
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Recently, there was a study that came out that showed that standing calf raises was far more effective for "Gastrocnemius Growth" vs. seated calves.
Well, of course.. standing vs seated hits different parts of the calf, so anything straight leg is going to be more effective for Gastrocnemius, my focus in doing Seated is not the Gastrocnemius, Its the Soleus.
We didn't need a study to prove that 🤣
For those spreading the DON'T DO SEATED CALF RAISES. STOP.
Every top bodybuilder of all time has focused on seated calves, standing calves, donkey raises, and so on for muscle growth, not neglecting anything. Arnold, Lee Priest, Ronnie Coleman, Jay Cutler, and so on.
Clearly, that research wasn't out then yet they all built their calves to new levels.
If the goal is to increase size and strength in the Gastrocnemius, then do standing. If you want more size and strength in the Soleus, then do seated. Dont neglect either one. Nor forget about the Tibialis.
Training the soleus muscle through seated calf raises is crucial for building full, thick calves and enhancing lower leg endurance.
Unlike the gastrocnemius, which is more active during standing calf raises, the soleus is a slow-twitch, endurance-focused muscle that thrives on high reps and time under tension.
Strengthening it improves ankle stability, enhances athletic performance, and reduces injury risk, especially for runners and lifters.
✅️ Seated Calf Raise Workout
( I personally go all range of motion, from partials, full stretch, etc.)
1. Warm-up – 5-10 min light cardio(I do inclined treadmill and stretching)
2. Seated Calf Raises – 5 sets of 12-30 reps (controlled tempo, full stretch & contraction)
3. Single-Leg Seated Calf Raises – 5 sets of 15 reps per leg
For best results, I train calves 4 to 5 days per week.
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