I've been working with a new program that basically entails training a bodypart 3xs wk, 3 sets, one exercise. this seems pretty frequent but the low volume helps to prevent overtraining and using only 1 exercise helps to prevent accommodation because there are so many exercises for every bodypart...except the soleus. I wouldn't think twice about it but doing 3 sets of seated calf raises 3x's wk has produced a slight sprain; are there any other exercises for this muscle? or how much stimulation do the gastroc and soleus experience with exercises typically intended for the other? or even big closed chain lifts like squats? and o ya, do good soleus muscles alter the appearance the calf?
help with my soleus
Tue, 2011-03-22 21:30
help with my soleus
Mon, 2011-03-28 21:26
#1
The soleus is more apparent from the front poses - it really can't be seen from behind. If it's more developed it'll push your gastroc out a little more, but it's really not something you can train super hard independently of your gastroc. Your gastroc is a two-joint muscle; crosses the ankle and knee joint - thus requiring the knee to be fully extended to be worked best.......standing toe press, toe press on a leg press, etc. The soleus doesn't cross the knee so it can be worked in the bent-knee position more directly without the gastroc taking over: seated calf press machine. Not a bad thing to do a few sets of every couple of calf workouts, but your money movement is with knees straight on the leg press.
Tue, 2011-03-29 08:52
#2
Thanks Joe:
I see you dug through the pile of posts to reply to them all. Thanks
As a follow up to my original post/question... I adjusted to doing seated calf raise 1x/wk of the 3 calf workouts.
Thu, 2011-03-31 11:05
#3
I would seriously consider not training each body part 3 times per week. The calf muscle started to bother you because it was perpetually inflammed...and you can expect that kind of response in the rest of your body too. 2 times per week is too much if you ask me though some would argue that. But 3 times per week is pretty counter-productive even if the volume is lower. Depending on intensity and volume, you can likely hit a body part once every 5 days or so if you want to push the threshold in terms of frequency. I would be the farm on the fact that if you back it down to that, you'll feel better, your body will hurt less and you'll see gains. :)
Thu, 2011-03-31 20:10
#4
Hey Sean:
I have always done once every 5-7 days... and then i read some studies and likely am getting myself into trouble here. If you hate training that frequently, wait til you hear I never get over 6 reps (4-6 mostly). so that's 3 sets per body part every other day of 85+% 1RM. o ya, i'm not a powerlifter by the way.
In my head i can avoid accommodation and overtraining (injury) by constant rotation of single joint multi joint, alternating angles, machine v free weight, unilateral v bilateral; i don't do the same lift but once every 8 weeks in most cases (except for the darn seated calf raise of course) I'd love some feedback on this idea as far as the practicality. I think i may have learned enough just to be dangerous here... but i think i have some compelling reasoning for a lot of this.
