Do calves respond poorly to training?

It is a common belief that it is relatively hard to grow the calf muscles compared to other muscle groups.

This study investigated the increase in muscle protein synthesis (the process driving muscle growth) following resistance exercise in the soleus calf muscle. Subjects performed standing-, bent-knee-, and seated calf raises (4 sets of 15 reps with 70% 1 repetition max per exercise).

Muscle protein synthesis in the soleus muscle was only 35% higher after the resistance exercise. Muscle protein synthesis typically increases a lot more in other muscle groups

This difference may be explained by the relative high number of slow-twitch fibers in the soleus muscle, which are less responsive to resistance exercise.

These data support the notion that the calves have a relatively poor responsive to resistance exercise. However, keep in mind that only one of the two calves muscles was studied. The other one (gastrocnemius) has more fast-twitch fibers and therefore may respond better.

In conclusion, calves may indeed respond relatively poor to resistance training.

Study:

Trappe et al. Human Soleus muscle protein synthesis following resistance exercise. Acta Physiol. Scand. 2004

Go to the next infographic in the resistance exercise series:

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