Train and Build

🔥We can separate the main calf muscle, the gastrocnemius, into medial and lateral heads. With this knowledge, bodybuilders have long altered toe angles on calf raises to exaggerate one head over the other. We now have scientific evidence that supports this practice! This study found that performing calf raises with the toes pointed out preferentially developed the inner calf (medial head), whereas using toes pointed in exaggerated the outer calf (lateral head). With this in mind, be sure to alternate your toe angle between calf training workouts to exaggerate both heads of the gastrocnemius!

🟢Based on: Nunes, J. P., Costa, B. D., Kassiano, W., Kunevaliki, G、 Castro-e-Souza, P, Rodacki, A. L.,...& Cyrino,E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. The Journal of Strength & Conditioning Research, 34(8), 2347-2351

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