In response to the question “What is the most difficult body part to change in training?” This question, some people may be very playful will say is the face, and some people will think of the direction of dirt, then we are still serious in the bodybuilding related discussion today, do not deviate from it. Fitness and bodybuilding is always a sport that focuses more on the proportion of the whole body than on the degree of development of local muscle groups, but in bodybuilding competitions, but often set the best calf award, and the exercise of calf muscle groups, in the field of fitness and bodybuilding, has been considered difficult, we will talk today, why is it so difficult to change the calf?

Whether it’s for people who want their calves trained better and stronger or want their calves to be slimmer, today’s content can help you better understand to this subject.

When it comes to muscle hypertrophy in the calf muscle group, the main thing is the exercise of our posterior triceps (located on the posterior side of the tibia of the calf), that is, the gastrocnemius muscle and the soleus muscle of the flounder.

「tendon pain at the back of the knee」的圖片搜尋結果

Their role is mainly to flex the ankle joint and knee joint, so the calf muscle group exercise is the most important form of heel lift, a variety of different positions and weight lifting heel, and like in the squat hard pull such lower limb muscle group training, the calf will also have some participation, in fact, from the training point of view, there are not too many complicated places.

But why, the calf is often considered the most difficult to grow and change the muscle group?


Genetics is always the first factor people will mention, but the reason for innate genetics alone is a bit too general, we need to dissect in more detail exactly what innate factors are having an impact, and we can’t help but take into account the impact of acquired factors.

What many people don’t realize is that the calf muscle group is actually the closest to our natural ceiling for most of us in general, before coming into contact with fitness training, and has been the best muscle group to train, especially for people with less experience in sports, even if you think your calves are thin.

Why do you say so? Because no matter how much you do not love sports, from the time you learn to walk at the age of about 1 year old, you take up to now life, basically every day you need to go walking, catch the train to catch the bus, when there is an emergency you also have to use the fast walk with running, even if you are very lazy are not walking, but when standing, our calf muscle groups also have to participate to help us support their own weight, and in these activities are difficult to avoid the calf will Participate in carrying out, subject to time and again, the intensity or low or high countless training.

So the degree of development of your calf muscle itself, with your usual walking posture, walking, running and standing, and your weight have a greater relationship, this is before training the influence of acquired factors, has brought a lot of people calf muscle development differences. Because it has gained a certain degree of development before you start system training, so after you go back to train it, it will not get like those other rarely used muscle groups, with a period of rapid growth welfare, most people in the fitness of the calf changes tend not to be so big.

For anyone who has overdeveloped calf muscles, then you can learn from the above why your calves are thicker than your ideal, perhaps because you are relatively heavy, perhaps because you stand for a long time, perhaps because of your walking posture, or perhaps because you have had more experience with sports that require lower limb participation, to find out where your problem lies, so you can Have a solution to the idea.

「quadriceps femoris」的圖片搜尋結果

And innate to see, we must first take into account the start of the muscle, but also to take into account the thickness of the ankle joint, I believe that people who watch the NBA will notice, like Maddie, Iverson are considered to have a very soulful calf, their Achilles tendon is longer, and the ankle joint is not so thick

Visually, their calves (long Achilles tendon, thin ankle) tend to look thinner compared to people with the same amount of muscle, but with a shorter Achilles tendon and thicker ankle joints.

Of course none of this means that if you have such congenital factors there is no possibility of promoting muscle hypertrophy, these are just some of the factors we need to take into account when comparing assessments.

The other thing is that for most people, the density of androgen receptors is relatively lower at the ends of our limbs, in places like the lower legs and arms, and androgens are considered to be the more important hormonal factor in relation to muscle hypertrophy, so this may also have some effect.

Finally, many people already know the role of muscle fiber type, although the specific data from different studies are different, but in general, the average person’s calf flounder muscle, 70-96% belong to slow muscle fibers, unlike fast muscle fibers, slow muscle fibers for muscle hypertrophy growth potential and response is relatively weak, but this also does not necessarily mean that the calf muscle group can not be trained large, like we know the calf muscle group also has a higher percentage of slow muscle fibers, but you go to see the wrist contest participants, the calf are ridiculously thick:.

Even cooks among ordinary people tend to have much thicker arms than normal people because of their frequent use.

At this point you should be able to understand that the reason your calf muscles are currently underdeveloped is due to a combination of factors. There are some factors that you can’t change at all, such as your Achilles tendon, ankle joint, and tendon belly, and there are some factors that are extremely difficult or not worth changing, such as your walking posture and weight range. And we have to believe that good training is still the most effective way to change your status quo.

Although it is generally accepted that using high reps to train slow muscle fibers is a better practice and more beneficial for muscle hypertrophy, there is some research that suggests that high reps are not as good for slow muscle fiber activation, but in general I think that for any area that is difficult to grow, all you need to do is try as many different methods as possible before you know what kind of approach or what kind of training The combination that is able to play the best effect on you.

But if you have to choose between high reps and low reps with high weights, I still recommend using high reps to train your calves, because this way your movements can be of higher quality, I don’t think you should see anyone using high weights to do heel lifts with a very controlled rhythm to do the full range, plus the muscles are stimulated for a longer period of time, and the accumulated fatigue will be more, which is also more beneficial for muscle growth. This is also beneficial for muscle growth.

For calf training to 12-20 times will be a good range, in the occasional training interspersed into 6-8 times to enrich your training, and then strive to at least 2 times a week to target calf training, a choice of about 2 movements, I want to continue for a period of time, and constantly to improve the volume of training, improve your muscle control in training, I think can do these words, and then difficult to grow muscle groups, the day will see progress. There will also be the day to see progress.

By Kenneth

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