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Unlock Bigger Calves With This Simple Adjustment

Unlock Bigger Calves With This Simple Adjustment

Research shows why the first half of your calf raise is the most effective.

Written By Jim Stoppani, PhD

Updated August 15, 2024

Are your calves stubbornly refusing to grow despite your best efforts? You're not alone.

Many gym-goers struggle with building bigger calves, often hitting a plateau with traditional training methods. However, a recent study out of Brazil may offer the solution you've been looking for. The research reveals a surprising new approach to calf raises that could significantly boost your calf growth.

Revolutionary Research: A New Approach to Calf Raises

In this groundbreaking study, Brazilian researchers recruited untrained women to participate in an eight-week calf training program. The participants were divided into three groups, each performing calf raises on a leg press machine in different ways:

Group 1: Full Range of Motion (ROM) – This group performed calf raises from a fully stretched position at the bottom to a fully contracted position at the top.
Group 2: Initial Half of ROM – This group started from a fully stretched position at the bottom and raised to the halfway point, avoiding full contraction.
Group 3: Final Half of ROM – This group started from the halfway point and raised to a fully contracted position at the top, avoiding the stretch at the bottom.

Each group completed 3 sets of 15-20 reps, three times per week,

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