how to gain muscle mass

Calf growth seems to be more reliant on genes compared to other muscular tissue group. Also leading bodybuilders can struggle to build their calf bones. There are, however, effective techniques for optimizing your calf bones’ hereditary potential.

The gastrocnemius has two heads: the medial (or inner) head as well as the side (or outer) head. Research study has actually shown that you can shift the focus on either head by revolving your foot placement in or out when doing standing calf bone increases. Inward turning preferentially activates the inner head. Rotating the feet outward preferentially turns on the outer head.

For full calf advancement, utilize all 3 foot positions either in the same workout or alternating each time you train calves.


Standing Calf Raise (toes in): 3 sets, 12-15 reps

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Standing Calf Raise (toes out): 3 sets, 12-15 reps

Standing Calf Raise (toes directly) : 3 sets, 12-15 reps