Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training.
Level 2 - randomized trial
Within-subject controlled experimental trial comparing unilateral training conditions.
PubMed 38156065 · doi:10.3389/fphys.2023.1272106
What was done
Fourteen untrained adults completed a 12-week resistance training program (2 sessions per week, 5 sets of 10 repetitions at 70% of 1RM) comparing two limb-specific conditions in a within-subject design. One leg performed standing calf raises with the knee extended (lengthening the gastrocnemius), while the other leg performed seated calf raises with the knee flexed to 90 degrees (shortening the gastrocnemius). Magnetic resonance imaging was used before and after the intervention to assess individual muscle volumes (medial gastrocnemius, lateral gastrocnemius, soleus) and total triceps surae volume.
What was found
Muscle volume increased significantly in the standing leg for all triceps surae components and the whole muscle group (p <= 0.031), but gastrocnemius volume did not increase significantly in the seated leg (p = 0.147-0.508). Hypertrophy was significantly greater in the standing versus seated condition for the lateral gastrocnemius (12.4% vs. 1.7%), medial gastrocnemius (9.2% vs. 0.6%), and whole triceps surae (5.6% vs. 2.1%) (all p <= 0.011). Soleus hypertrophy was similar between conditions (2.1% standing vs. 2.9% seated, p = 0.410).
Why it matters
This demonstrates that training the biarticular gastrocnemius at long muscle lengths via knee extension leads to markedly greater hypertrophy than training at short lengths. Seated calf raises are insufficient for targeting the gastrocnemius.
Limits
The sample size was very small (n = 14) and limited to untrained adults, so findings may not generalize to trained individuals. The abstract does not specify participant sex or report whether limb assignment was randomized.
Cited by
- supports Performing seated calf raises with bent knees largely disengages the gastrocnemius because it crosses the knee joint, thereby isolating the soleus muscle.