The Soleus Secret - Part 2 (for BIGGER & BETTER Calves)!!
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- เผยแพร่เมื่อ 26 ก.ย. 2024
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The "Soleus Secret" is based around the lesser-known and lesser-worked of the two muscles that form what we call the "calves" - which is the soleus. The gastroc (short for gastrocnemius) is the outer, more superficial muscle of the two, and therefore is what provides most of the exterior definition of the muscle. However, the gastroc lies on top of the soleus. So the soleus is what provides much of the bulk or volume of the calf muscle as a whole.
How can you work the soleus? Well, as I describe in part one of this series, the gastroc muscle takes over when the knees are straight - or in a "locked" position. However, because the gastroc muscle originates ABOVE the knee, you can effectively take it out of play by placing the knee in a bent position - thus creating slack in the muscle. Now, plantar flexing with the knee in a bent position, it's the soleus that is the primary agonist and is what will be worked the most.
Virtually all calf workouts only work one muscle or the other, and the vast majority of them only target the gastrocnemius because many people will really only work their calves when they’re standing up with their knees locked. Adding to the discrepancy is that it’s difficult to even work calves with a bent knee if you don’t have access to a machine specifically built for that purpose.
So what I show in this video is a single combo-move exercise that I've developed that will successfully target BOTH the soleus AND the gastrocnemius, so that you can add both volume and definition to your calves!
IMPORTANT TIPS:
1. When in the bent-knee position, make sure that you're not just bending at the hip with your knee going up and down, but the rest of your upper body staying in the same position. Your entire body should still be going up and down, and the angle of your hip should not change!
2. If you don't have access to a smith machine, then try loading up a backpack or even just using your bodyweight (it's still a killer workout). I wouldn't advise trying this with a free bar, as it's very difficult to maintain balance and you could easily fall over.
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Credits: Anatomy animations are from the Complete Anatomy app
Disclaimer: Michael has not yet finished medical school, and is therefore not a licensed physician. The material and instructions in this video should not be taken as medical advice.
I watched one of your videos and subbed instantly. I just love how short and to the point they are but still packed with so much practical information. Keep it up doc!
Thank you, and welcome! 👊
ME TOO
Same!
@@DrGains do you have the complete opposite exercises for the anterior department of shin?
@@DrGains 2:27 S9me gyms have a seated calf machine.... Do know if the smith machine is better than the seated calf machine?
Just what I’m looking for. Not to long, very informative, and straight to the point 👍🏽
Glad I could help!
The exercise and the pictures of which all muscles worked are really important and played a great role of me understanding how the muscles worked and why I need to target them differently. Really good informative video.
You can actually see the separation of not just the medial/lateral sides of your gastrocnemius, but the Solous outline as well. Great explanations!
Im so glad youre back!! I cant wait till the whole body is done!
Glad to be back! I don't think the whole body will ever be quite done though... there'll always be more to learn and share 😜
Ive just come across your channel, love the no bs approach and just straight facts! Keep it up! 👌🏻👏🏻
I had a hard time trying to figure out how to do seated calve raises at home, but I found something that worked. I have a hip thrust pad from Full Circle Padding that has a groove in it for the bar and then the cover closes with velcro over the barbell so it stays on the barbell when lifted. I deadlift the barbell with the pad on, then sit down on my bench with the pad resting on my knees and do calf raises. It's a little precarious, but I can slide a 2x4 under my toes for more range of motion.
I do this another way with a leg press machine that every gym has. First I lock my legs out and do a set , then I bend my legs to 90 degrees with the seat forward so I have constant weight and finish. Works great n won't hurt your back.
Very smart!
Nicee
Started the same a couple weeks ago, now i'm at 200kg.. is it good?
I'm more attached to squatting, so i dont know whats "much" on a 45° leg press.
Say goodbye to your knees lol. Thous machines are horrible
@@corensflowarts7461 🤡 ur not using machines right of its hurting you u probably loading up weight u can't handle
Seriously, your channels deserves sooo many more subscribers. Hope you can keep up the great videos.
Thanks for helping me share the channel! 🙏
I've got no idea what he's saying but still watched the whole video .
I thank you for watching it my friend! :D
yo this channel underrated. please don't stop. the info here is amazing. I'm sure if you worked on your delivery you'd garner more attention. perhaps more entertaining and comical. hope this help as your video helped me!
Thanks for the feedback man! I appreciate that!
workout all three foot positions: inward, outward and straight.
Thank you so very much from Curitiba. Audio perfect again.
You're welcome, I appreciate that!
Excellent, as always, and would you suggest high reps/sets for sports that have a lot of running like tennis and soccer?
Yes! And you want to be as explosive as possible with those reps. I've considered creating programs with training specifically designed for athletes. If that's something you'd be interested in, I'd appreciate your feedback on it via this form! www.dr-gains.com/online-program-preregistration
I didn't know this information. Thank you so much and welcome back Dr. Gains
Whoa! Thanks Dr Gainz!! Researching some preventative achilles tendonitis stretches led me here. I'm gonna run through all of your vids now 👍🏻
Haha welcome to the channel my friend!
117 of us with small calf’s trying to figure it out.. still.. thanks doc hopefully this is the secret we need!
Pleasure!
its incredible how informative your videos are! keep up the good work!
Thank you!
Secret Part 2 coming more than a year later. You really know how to keep a secret
Yay!!! Your back! Thanks for continuing the series on Calves! Love your videos!
No worries man, my pleasure! :D
You're Back💪🏽🔥
Good to be back! 🙌🥳
Awesome videos man! One question: which muscle is used when I move my foot up and down? And is it good for the knees?
Depends on whether it's up or down - haha different muscles are involved in each direction. The gastroc and soleus are the primary agonists for plantar flexion (down) and the tibialis anterior is the primary agonist for dorsiflextion (up) 👍
If you have a seated calf machine, drop sets of seated calf finished by standing and leaning on the seated calf pads to do donkey calf raises is great and finishing with standing after a few sets of that. I like to start heavy with negatives slowly building into pure Intensity seems to fill my pump a bit more to really tear them up on the lighter weight, great for mind muscle.
That’s it!! Thank you 🙏. I do my squat-jumps like this it works and I’ll be doing this when I get to the equipment at a gym.
Brilliant! Let me know how it goes! :D
@@DrGains I did yesterday I do an up hill sprint (heart thumper/lung buster) I chill out let everything settle down and then do squats/squat jumps until I absolutely can’t I do two of those (rest in between) then try to run as hard as I can back to the house with my hands to the sky I make it as brutal as I can LOL I’m sure my neighbors get a good show. I do my calves Prior to the work out because I’m too wiped out when I get back sometimes I’ll do an extra set of the squat jumps when I get back if I have it in me. My first set of calves were good I felt every bet of it (knees bent and straightening them as I pushed up (using stairs) the right muscles were on fire it felt good to really feel those muscles but the second set I didn’t quite have a feel for it yet I lost the Coordination by the second set couldn’t find it like the first set but I’m getting the hang of it. I’m fixing to start a gym I’ll be able to add some weight get a good technique going (and be careful of course) thanks for taking the time Doc! love the info/knowledge it’s amazing how powerful sharing a little knowledge can be. Love the videos I’ll be fallowing. I just wonna add for anybody else reading too that I do all this because it makes me feel good about everything/mentally like magic I don’t need Xanax or antidepressants or anything like that I still can’t control the world around me but I can control me it’s a powerful feeling owning yourself I’m ready for anything today I feel like a kid like magic I feel good. Pumpin Fresh Blood and oxygen. Thanks again Doc💯
thank you for cracking the code for us bro.
Watching your video gives me hope! Strangely enough, I’m dealing with a soleus imbalance. My soleus is more developed on my left leg and I’ve been searching for a way to fix it. My guess is that my imbalance developed over sport’s like football (D-end) and track (sprinting). I will definitely incorporate this exercise into my workout routine! Thank you!
I like these short and very informative presentations.
Glad you like them!
Umm this exercise activities too many other muscles, I’d say just do seated calve raises an standing ones! But also great content thanks doc for sharing anatomy tips for us who train!
very well explained in short period of time way too go.
Glad you think so! Thank you!
Awesome info ! I will incorporate this right away in my workout, thank you so much doc!
Any time!
Great video! Straight to the point. Any recommendations on sets, reps, and weight?
Gzzzz I just found this channel..thank u
Glad you enjoy it!
Probably explains the undefined mass below my knees. Appreciate the tip. You got a new subscriber.
By far the best comprehensive video about the subject on yt. Thanks
Hello, I have been watching your videos and I love them! I wanted to ask you how effective would be for the calves if you are sitting in a deep squat position and lifting up your heels (is an exercise shown by fitness faqs). Thank you!
That would work! For targeting the soleus 👍
Nice video will definitely add this to my workouts. I got baby calves and can't wait to get bigger calves as long as I remain consistent.
👊
wow amazing... there are to many leg excercise on youtube that shows only quads workout. thanks for the explanation
Happy to help!
If you don’t have a seated calve raise machine, you can sit on a bench with a box under your feet,
To do seated calve raises with plates or dumbbells adding resistance.
Im really taking notes here!
Thank u sir that helps a lot 🌹
My pleasure!
Thank you so much for the short, sweet to the point informative video!
You're very welcome!
Thanks doctor gainz.
Brilliant videos, short, informative and great to watch. Thank you 🙏🏽
🙏
Thank you very very much Doc. I will start implementing these from today's session 👍
Best of luck! Let me know how it goes!
Awesome video. can you please make a video on how to get wider biecips and chest workout 🙏 (Ectomorphs body type)
Thank you my friend! And I certainly can! Here is the form that I use to gather feedback on what content creation I should prioritize - if you could enter your suggestions I'll add them to the list! [insert program interest form link]
@@DrGains 👀 might be missing the link here , could’ve been a copy/paste error lol
@@acali18 hahah looks like it, sorry about that man! :D Here's the link: www.dr-gains.com/online-program-preregistration
I knew I was doing something right on calve raises when I was trying to target the outer part of the calve.
Brilliant! :D
Thank-you, I understood my mistakes.
Bro your calfs are crazy, thank you very much for this video, I always do calf raises with straight legs so this'll help me out a lot
Thank you will be trying that
Brilliant! Let me know how it goes! :D
Awesome thanks!
No problem!
As a sculptor I get bonus origin/insertion reminders from your vids 😁
Love it! :D
On the road to Gainsville
Would definitely add this. Thank you 🙏🏼
I had surgery to remove my os trigonum, and my FHL was fully ruptured so it was then attached to my calcaneus during surgery.. I would live to use this exercise as soon as my training can begin...
Sorry to hear that - I'd like to hear how it goes when you try!
Hey sick video and ur channel is a goldmine - u mentioned at the end that you were recruiting ur fast twitch fibres - I’d love some more info abt those, in terms of what they are, how they’re diff from normal fibres, their function, how and when to target them etc..
I'll add that to the list! Feel free to use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Sou brasileiro e estou muito grato pelos vídeos terem legenda em português.
Love this! Great content. Thanks for sharing
Just stumbled accross this and its amazing no bs , very informative and definitely motivational short and sweet u got my sub ! Show me more lol
Awesome, thank you!
Awesome explanation, and excercises, loved it 👌
🙏
I can use a belt squat set up so I can use my hands for balance.
Great idea! If you do.. record it and send me the video on Instagram (@dr.gains_md) so that I can share it on my story 👊
Just explaining how a muscle works and giving an exercise wont do much, tempo,daily volume,weekly volume,foot positioning, time of breaks between set etc are more important than that, each and every video on youtube and every gym dude tells what you said.
My advice, 1:1:1 tempo, control the weight, work with heavy sets of 8 and the less weight you use the more reps you gotta do (up to 30) progressively overload on the weight, 10 to 60 seconds breaks, 8 to 12 sets per workout, train them AT LEAST 4 times a week, i train them 5 to 6 times a week, it hurts like hell but i gained 2 cm width in 1,5 months. You can also get creative with your workouts and use blood restriction bands, do giant sets, drop sets, cheat reps after 15 good ones etc. Also try taking your calves out of the gym and flex them while you walk, go ride a bike or walk uphill. If your diet and sleep schedule is on point and your calves dont grow with that, then im sorry, your genitics are trash.
Great tips!! He’s not a personal trainer, so I think that’s why he focuses on anatomy not reps/sets.
Very useful.
I always look a calves , to me it’s the best looking muscle on the legs
Hi Dr Gains, I gave up on my calves please help.
Calf raises, no matter the intensity gives me the most agonising achilles pain.
Went to see a physiotherapist.
I was advised to stretch x3 a day and I also stretched after my calf work outs.
Calf and Achilles pain just got worst.
Years later, I saw another physiotherapist.
I was advised to:
- avoid stretching the achilles all together and use a roller to stretch the calves, if needed.
- concentrate on the eccentric movements of the calves.
In this exercise I raise my calves and came down slowly to the count of 8, with no weight involved for about 6-8 weeks, 3sets of 10 up to x3 a day 7days a week.
Pain level was still bearable at this point.
- we slowly introduced weight training x3 a week 3sets of 12-16reps, and the pain level just increased by the week.
Now I had a cortisone injection in my achilles and it’s feeling a lot better. I also haven’t exercised for 4weeks, because I am afraid to cause further injuries and then go through the whole process again, which I now have done many times and it’s getting boring.
I have spent a lot money seeing doctors, physiotherapist and podiatrist with no sustainable results.
Please help
So clutch !
Tq very much man
You are welcome
Would be nice to clearly go over what they are used for. So, if I am interested in biking or climbing or jumping etc. I would know which to work on (not just from vanity or cosmetic perspective)
Great feedback, thanks - I'll keep in mind including more practical applications 👍
Is it important enough to split into 2 exercises? I slap a weight vest on and maintain a 90 degree (sometimes lower) squat position for the soleus (like you always say, lots of angles and variations to hit all fibers). I find the balance aspect of these to be important and it has improved my balance a lot since the muscles of the feet get a lot of work too. I also add a yoga block to elevate my toes and get a nice deep stretch and ROM for the gastroc. Loving the videos but i wouldn't be sad to see the intro music change :)
Haha thanks for the tip! I've been planning on changing it up for a while, just haven't gotten around to it. There's no problem at all splitting it up into two different exercises - like you said, it's good to change things up. And yes, if you're able to balance while doing the soleus raises, you'll have the added benefit of working the relevant stabilizing muscles. I just wouldn't recommend trying it with any significant amount of weight!
@@DrGains I'm interested why you don't recommend much weight. For clarity I spent probably 6 months doing all kinds of variations from partial to full range deep range, explosive, slow and controlled etc. I gradually increased the weight by 5 lbs and here I am almost 2 years later only ever using 50 lbs max. I go until I get a nice muscle burn and am always in full control
Simply because if you're doing it with free weights and unsupported, it's difficult to go down in a squat then raise up on your toes and maintain balance. If you're doing that while carrying lots of weight it's an injury risk. If there was no balance concern, then there's no issue loading up the weight 👍
All you need is two exercises to build calves seated calf machine you work the bottom half of the movement with a stretch to work the soleus. Standing calf machine work the top half of the movement. Those two exercises bottom half and top half are all you need to build massive calves
Great video! Team small calves
Now I know y my calves grew. I always kept my knees slightly bent
a year and a half later after the main vid, thanks dr lol
what i like to do is take two dumbells and walk up starting with a bent knee and at the top of each step i have a strait leg and fully flexed calf
God bless this account
Appreciate that man! :D
I love your content.
I need to try this. Honestly I've been doing the locked knee version of the exercise forever and I started skipping calve days because I wasn't really seeing results.
Take it slow and let me know how it goes friend! :D
Saaaame i just gave up on trying to grow my calves😂
How is the results?
Try this on a leg press.
Excellent idea 👊 Would definitely be easier to maintain balance. If you try it, let me know how it goes!
Big fan here doc. Do u have workout for vertical jump.
thanks bro
No problem
Subbed I've been wondering why my calfs are super defined but haven't been really growing... well I been doing locked knee Calf raises only. Can't wait to incorporate some bent knee raises!
Hey Doc. Great video!!
So is Seated calf raises also fine for working the Soleus?
If you've seen part 1 skip to 2:28
The position with locked/bent knee is back injury potentially.
Highly unlikely with the smith machine and good form. But there's of course always a risk of back injury with any exercise that puts weight on it.
Yeah doc I can see the soleus working when the knees are bent and this would be good on the smith machine because of balance issues without the machine and doing them while sitting is too easy, can't feel much contraction and tension on the muscle, maybe they can be worked better with weights while sitting!
Now I understand why I got good calfs with hindu squats
Never do both .. Focus on one muscle group at a time to maximize gains
Thanks for the video.
Is there some study showig if one of them is better responding to open/close kinetic chain exercice like it was for quadriceps?
I do em separately on the Smith, standing and seated
Easy way to train soleus is sit on a bench with either a barbell or dumbbell on your knees and your feet on the T
I overwork my soleous. The gastro weren't getting that size i wanted to make the calves look typical.
Sorry to hear that man, take it easy :D
@@DrGains I train calves every single day! It's what stresses me out the most. They can handle a lot of work as they are the strongest muscle we have if i'm not mistaken and by being that way, they are literally, a pain in the ass (for everyone who goes to failure)!
Hi can you show as well on how you do thpse exercises
Hi doc, great workout, question, the knee should pass the foot when flexing the knee?
Good question. In general it depends on several factors including the exercise, the amount of weight used, and the degree of hip abduction / adduction. But in this specific exercise it doesn't really make a difference - all that matters is the degree of knee flexion and plantar flexion 👍
Thank you
So basically you mean seated calves and standing calves
Critique: visual demonstration was good just not long enough, 80% of the video was you talking, also how can I do this move without Smith machine, bodyweight? Freeweights?
I address that briefly in the video description - bodyweight or a weighted backpack or something else that can be strapped to you. Holding dumbbells could work as well. I wouldn't advise using a free bar as it's very difficult to maintain your balance with them
Wooo! I’m so insecure about my chicken legs. 2022 New Years resolution to work hard on legs and calves thanks!
Good luck! :D
Wish I could work out with you someday man!
Appreciate that man! Who knows! :D
I’m no doctor but literally do hack squats as calf raises much safer and keeps knees flexed
Hi doc have you ever felt that your feet hurts so much you cant keep going on but your calves are not exhausted yet
Can't we do that separately like seated calf raise is most commonly used machine in gym. Does the combination of exercise has specific effect on muscle devlopment ?
can you just do seated raises for the soleus
That'll work 👍