10 Anatomy Facts Every Bodybuilder Should Know
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
6 of 11 Sit and Stand to Train the Calves.
Calves are often the most stubborn body part for bodybuilders to bring up. Lifters turn their ankles in and out in an attempt to target different areas of the muscles, thinking this will help them grow. The notion of rotating the ankle for training different parts of the calf isn’t well studied.
“In general, a neutral foot position is optimal during calf exercises is best,” Winchester says. “Turning the foot in and out isn’t the safest thing to do since you can move a lot of weight on calf raise. I’m not aware of a lot of data on foot position to support turning the toes in and out.”
The two heads of the gastrocnemius fuse insert into the Achilles tendon. The soleus is another part of the calf, which is positioned behind around at the sides of the gastrocnemius. The position you’re in can affect the recruitment of the gastrocnemius vs. soleus.
“If I do a seated calf raise, I get more soleus development whereas a standing calf raise emphasizes the gastrocnemius,” adds Winchester.
“In general, a neutral foot position is optimal during calf exercises is best,” Winchester says. “Turning the foot in and out isn’t the safest thing to do since you can move a lot of weight on calf raise. I’m not aware of a lot of data on foot position to support turning the toes in and out.”
The two heads of the gastrocnemius fuse insert into the Achilles tendon. The soleus is another part of the calf, which is positioned behind around at the sides of the gastrocnemius. The position you’re in can affect the recruitment of the gastrocnemius vs. soleus.
“If I do a seated calf raise, I get more soleus development whereas a standing calf raise emphasizes the gastrocnemius,” adds Winchester.
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