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  1. #1
    Registered User KaBone's Avatar
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    inner calf muscle challenge

    The inside part of my calf looks and feels so wimpy. The lower and outer muscles look nice and healthy. To target the calves I do raises, jumps, and push things while really trying to dig in the toes. What do I need to do differently?
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  2. #2
    K. I. S. S. jdmalm123's Avatar
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    First, even some of the pros have a big size difference in their inner vs. outer gastroc heads.

    You're going to need to add both reps and weights over time.

    Many of us are curse woth un-responsive calves. Don't be surprised if your end up doing 5-6 sets of calf raises with 400 or more pounds before they grow. JUST WORK UP TO IT GRADUALLY.

    Make sure your working them 2 times per week and prioritizing them so you can give them max effort. Also, you can do the toes in, toes out or just use stances from wide to narrow.
    "Suffer the pain of discipline or suffer the pain of regret."

    Training regularly but no progress?
    You need one or more of these: more food, more weight, more reps or more rest.

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  3. #3
    Registered User patmedown167's Avatar
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    Originally Posted by jdmalm123 View Post
    First, even some of the pros have a big size difference in their inner vs. outer gastroc heads.

    You're going to need to add both reps and weights over time.

    Many of us are curse woth un-responsive calves. Don't be surprised if your end up doing 5-6 sets of calf raises with 400 or more pounds before they grow. JUST WORK UP TO IT GRADUALLY.

    Make sure your working them 2 times per week and prioritizing them so you can give them max effort. Also, you can do the toes in, toes out or just use stances from wide to narrow.
    Very nice post.

    What is slowly working for me is to go for the pump. Squeeze every rep as hard as you can and pause, and make sure to get a good stretch down at the bottom. Also between sets I like to stretch them out for some additional blood flow. Hope this helps you from one weak calved individual to the next.
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  4. #4
    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by patmedown167 View Post
    Squeeze every rep as hard as you can and pause, and make sure to get a good stretch down at the bottom. Also between sets I like to stretch them out for some additional blood flow. Hope this helps you from one weak calved individual to the next.
    x2.

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  5. #5
    Self-Banned jf1's Avatar
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    try doing calf raises with toes pointing outward...this seems to put more stresss on the inner head, for me!
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    DYSFUNCTIONAL strength I dont work at Ballys's Avatar
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    just an observation.

    most people i see at the gym doing calf work use much too heavy weight.

    remember the gastrocnemius is composed of 60-80% slow twitch fibers, and upto 92% in elite athletes.
    If what I see does not amaze me, I am not looking hard enough.

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  7. #7
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    Originally Posted by jdmalm123 View Post
    First, even some of the pros have a big size difference in their inner vs. outer gastroc heads.

    You're going to need to add both reps and weights over time.

    Many of us are curse woth un-responsive calves. Don't be surprised if your end up doing 5-6 sets of calf raises with 400 or more pounds before they grow. JUST WORK UP TO IT GRADUALLY.

    Make sure your working them 2 times per week and prioritizing them so you can give them max effort. Also, you can do the toes in, toes out or just use stances from wide to narrow.
    good reply.. basically all you can do is try everything as hard as you can and hope
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  8. #8
    Anti-Catabolic HighRevinSi's Avatar
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    Originally Posted by jackfast1 View Post
    try doing calf raises with toes pointing outward...this seems to put more stresss on the inner head, for me!
    Definitely works the medial gastroc better.
    I prefer the Cutler style 2-phase calf raise for all my calf work. Check out his vids sometime.

    But to the OP you need a blend of super heavy sets with sets of ridiculous high reps. This has given me the best results w/ LOW rest between all sets
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