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How to Build Calves 101 | Part 3 | Rep Range & Foot Position
For some strange reason, most people throw logic out the window when it comes to the rep range used for training calves.
The number of people I see buying into super-high rep, low weight, endurance style training rather than hypertrophy style training for calves is extraordinary.
There is a theory that goes something along the lines of "You use your calves to walk everyday, therefore you must train them with super high reps in order to get them to adapt and grow". That is complete BS. In fact, logically, by virtue of the fact that you are using your calves everyday to walk, which comprises high repetition, low resistance style activity, you should expose them to the complete opposite type of stimulus to get them to adapt and grow - moderate rep, heavy weight aka hypertrophy style training.
I recommend TMJ Extended Hypertrophy style training. I've popped a link explaining how to perform this style of training down below and in my Instagram bio @JosephMencel
And when it comes to foot position - turn your toes in towards each other. All of us have a tendency to turn our toes out during a set so that the powerful medial head of our gastrocnemius can take over and dominate. Fight this urge by keeping your toes turned in at all times.
Pro Tip: if you experience pain or cramping in the soles of your feet while training calves, point your toes up towards the ceiling instead of curling them over down towards the floor. This will take the stress off your plantar fascia (the muscle that runs down the sole of your foot) and help alleviate the pain allowing you to get more reps and stimulate more calf muscle growth.
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