Discussion: How do calves respond better?

If you train the calf muscles, they can grow, but how should you train them?

The point of discussion is that whether you train the calves with long sets using relatively little weight or shorter sets with a heavier load, it really does not matter.

An American scientist and strength coach named Brad Schoenfeld published a controversial study a few days ago, which is available in the journal Physiological Reports.

What do we know about the calves?

It has been proposed that greater muscle hypertrophy can be achieved by training muscles predominantly composed of type I fibers with lighter loads and those predominantly composed of type II fibers with heavier loads.

The study aimed to assess longitudinal changes in muscle strength and hypertrophy of the calves under various conditions.

The soleus is composed mostly of type 1 muscle fibers, which respond to training with high repetitions and relatively little weight.

The gastrocnemius consists of approximately equal amounts of type 1 and type 2 muscle fibers. Type 2 muscle fibers respond to training with low repetitions and a heavy load.

How was the study conducted?

The study used a design in which 26 untrained young men had their lower limbs randomized to perform plantar flexion with a light load and a heavy load for 8 weeks.

Muscle thickness was estimated using B-mode ultrasound, and maximum strength was determined through isometric dynamometry.

• Two training sessions were performed per week.
• They trained one leg with a load that allowed them to reach only 6–10 reps.
• They trained the other leg with a load that allowed them to reach only 20–30 reps.

After the strength-training trial, muscle thickness in both the soleus and gastrocnemius had increased in both the calves trained with light loads and high repetitions and the calves trained with heavy loads and low repetitions.

How is the discussion going?

According to the researcher, the results of his research challenge two bodybuilding dogmas.

• One is that you have to train the calves with a relatively light weight and many repetitions,
• The other is that the calves barely respond to strength training.

However, these findings call into question the claim that training muscles according to their fiber composition provides an additional benefit for improving muscle strength or hypertrophy.

The results also indicate that the triceps surae muscles respond robustly to programmed exercise.

Furthermore, the associated adaptations are independent of the load used in the training program, provided that the sets are performed with a high level of effort.

 

Is there any conclusion about the calves?

Bodybuilding experts say they have some difficulty accepting the American researcher’s first conclusion.

There is a nonsignificant trend suggesting that calves trained with high repetitions grow slightly better than calves trained with low repetitions.

What would have happened if the study had lasted longer than eight weeks? Or if the subjects had trained their calves with an even wider repetition range?

In fact, additional evidence was presented that training light and explosively is a viable strategy for improving isometric muscle strength and muscle size, as increases in both outcomes were similar to those achieved with heavy training.

Future research using the muscle biopsy technique to classify muscle fibers and a similar study design could help clarify the effects of different loading magnitudes on muscles with different fiber-type populations.

 

Source

• The Physiological Society Research: Do a muscle’s anatomical and physiological properties determine its adaptive response to different loading protocols?