Seated vs. Standing Calf Extensions

Bigger Stronger Leaner Competitive Bodybuilding
1

I’ve always done sets of one-legged standing Calf raises on a platform in high reps for Calves. My new gym doesn’t really have a platform to do these on, but they do have a seated Calf extension machine.

I’ve been doing that instead and I feel it a lot more in the arches of my feet compared to directly in my calves with standing Calf extensions.

I was thinking of maybe doing these with low reps (8-14) and then doing standing Calf raises on the stairs when I get home in high reps (25-40). I would do this, but that means that I’d have to wait longer to get my Protein shake in, which could be bad for the rest of my leg day that I would have just done.

What do you guys think about both of these exercises and what do you think I should do?
Thanks

2

It’s generally accepted that you should do higher reps on seated calf raises as they target the soleus, which respond better to higher reps. You can always try lower reps too though. See which you respond better to.

I do recommend that you do a standing calf and seated calf movement though, even if you have to split up the workout because of equipment availability.

Take your protein shake when you get home or finish your normal workout and then do your standing calves raises. I really don’t think it will make that much of a difference.

3

Seated and standing are totally different exercises working totally different muscles.

I REALLY think you need to start posting in the beginners, but seeing as you are here…

When you finish your workout with whatever you do in the gym, have your protein and carb drink ASAP. never falter on this.

Then when you ge home, do some more calf work - whatever you want… and have some real food then. it isnt worth waiting to take your PWO drink just for a couple of sets of Bodyweight calves.

Seated calf raises work a muscle under the gastroc (calf) called the soleus, it adds to shape and thickness of lower leg.
It is slow twitch dominant so likes high rep work…
The gastroc IME also likes high rep work… but it will respond to low reps too in some individuals.

I shouldnt have to explain this in this forum, sorry if you think that makes me a dick but… c’est le vive.

JJ

4

Does a bend in the waist or the knees make the two exercises work different parts of the Calf? The machine at my gym has the waist bent because you’re sitting, but your legs are kept straight.

5

[quote]Artem wrote:
Does a bend in the waist or the knees make the two exercises work different parts of the Calf? The machine at my gym has the waist bent because you’re sitting, but your legs are kept straight.[/quote]

The bend in your knees is more relevant. Rule of thumb, if your legs are straight, then you’re working primarily the gastrocs. If your knees are around a 90 degree angle, then they are working the soleus.

6

There’s no pad for the Quads to hold the knees bent on the machine, but I’ll try and adjust my position somehow.

7

[quote] JJ wrote:
Seated and standing are totally different exercises working totally different muscles…[/quote]

Not hardly.

[quote]Seated calf raises work a muscle under the gastroc (calf) called the soleus, it adds to shape and thickness of lower leg…

I shouldnt have to explain this in this forum, sorry if you think that makes me a dick but… c’est le vive.

JJ[/quote]

You are partially correct. Seated CRs focus on the solueus, while Standing CRs focus on both the soleus and the gastroc.

They are both calf muscles.

The soleus runs all the way from your achilles tendon up to right behind your knees. If you build it well, it will also help the gastrocnemius since it runs underneath this muscle.

I didn’t think I would have to explain this…
:wink:

To Artem:
You use high reps all the time when you walk, so try hitting the Seated CRs with some lower reps. May I recommend a static stretch at the bottom of each rep for about 5 seconds. I got that from the DoggCrapp protocol and it’s worked wonders for my calves.

Immediately after your Seated CRs, you can go to the side of a machine with a thick frame and rep-out with some BW standing CRs. OR you can do one-leg CRs in groups of 5 — 5 left, 5 right, 5 left, etc. — for a total of 15-20 on each side. The next time you do it, start with the right.

Happy Training,
Scott

8

[quote]simon-hecubus wrote:
JJ wrote:
Seated and standing are totally different exercises working totally different muscles…

Not hardly.

Seated calf raises work a muscle under the gastroc (calf) called the soleus, it adds to shape and thickness of lower leg…

I shouldnt have to explain this in this forum, sorry if you think that makes me a dick but… c’est le vive.

JJ

You are partially correct. Seated CRs focus on the solueus, while Standing CRs focus on both the soleus and the gastroc.

They are both calf muscles.

The soleus runs all the way from your achilles tendon up to right behind your knees. If you build it well, it will also help the gastrocnemius since it runs underneath this muscle.

I didn’t think I would have to explain this…
:wink:

To Artem:
You use high reps all the time when you walk, so try hitting the Seated CRs with some lower reps. May I recommend a static stretch at the bottom of each rep for about 5 seconds. I got that from the DoggCrapp protocol and it’s worked wonders for my calves.

Immediately after your Seated CRs, you can go to the side of a machine with a thick frame and rep-out with some BW standing CRs. OR you can do one-leg CRs in groups of 5 — 5 left, 5 right, 5 left, etc. — for a total of 15-20 on each side. The next time you do it, start with the right.

Happy Training,
Scott[/quote]

PULEEASE!! There i no need to explain this to me, i thankyou.
I simply wasnt bothering to go into exact detail for the purpose of this question - i dont find it necessary to maximise every opportunity to show off the depth of my knowledge like that.

I am perfectly aware of the kinesiology and physiology of the lower leg and can name the 8 flexors to you with origin and attachment details… does that mean i need to go into that detail for this guy? NOPE!!
Nor would i for a novice client who just wants to know the basics of what they are working.

Thanks for the lesson, i’ll be sure to not save it and not refer to it every chance i get.

JJ

9

[quote] JJ wrote:
simon-hecubus wrote:
JJ wrote:
Seated and standing are totally different exercises working totally different muscles…

Not hardly.

Seated calf raises work a muscle under the gastroc (calf) called the soleus, it adds to shape and thickness of lower leg…

I shouldnt have to explain this in this forum, sorry if you think that makes me a dick but… c’est le vive.

JJ

You are partially correct. Seated CRs focus on the solueus, while Standing CRs focus on both the soleus and the gastroc.

They are both calf muscles.

The soleus runs all the way from your achilles tendon up to right behind your knees. If you build it well, it will also help the gastrocnemius since it runs underneath this muscle.

I didn’t think I would have to explain this…
:wink:

To Artem:
You use high reps all the time when you walk, so try hitting the Seated CRs with some lower reps. May I recommend a static stretch at the bottom of each rep for about 5 seconds. I got that from the DoggCrapp protocol and it’s worked wonders for my calves.

Immediately after your Seated CRs, you can go to the side of a machine with a thick frame and rep-out with some BW standing CRs. OR you can do one-leg CRs in groups of 5 — 5 left, 5 right, 5 left, etc. — for a total of 15-20 on each side. The next time you do it, start with the right.

Happy Training,
Scott

PULEEASE!! There i no need to explain this to me, i thankyou.
I simply wasnt bothering to go into exact detail for the purpose of this question - i dont find it necessary to maximise every opportunity to show off the depth of my knowledge like that.

I am perfectly aware of the kinesiology and physiology of the lower leg and can name the 8 flexors to you with origin and attachment details… does that mean i need to go into that detail for this guy? NOPE!!
Nor would i for a novice client who just wants to know the basics of what they are working.

Thanks for the lesson, i’ll be sure to not save it and not refer to it every chance i get.

JJ[/quote]

Geez dude…a bit sensitive there?

10

I’m not sure it’s that big a deal he posted here instead of beginners.

My gym also only has a seated, I make a standing out of the smith machine. You can use a plate, board, or I like to use a flat bench and hang my toes on the T part of the frame. As everyone else said, include standing and seated, and bodyweight most likely won’t be sufficient for standing calve raises. Try training calves every other day, most people who have a hard time gaining calve size benefit from this.

11

While we are on the Calf topic , do squats and deadlifts workout your calf’s?

As well , if I put on lets say 40lbs , will my calf’s naturally get bigger just from the added weight it is now carrying?

12

[quote]handthatfeeds wrote:
While we are on the Calf topic , do squats and deadlifts workout your calf’s?

As well , if I put on lets say 40lbs , will my calf’s naturally get bigger just from the added weight it is now carrying? [/quote]

Squats do, but ya gotta go deep. I never felt anything from DLs.

Yes, the added weight factor does come into play with the calves IF you have the potential in the frist place. I’m talking about a lower G. attachment that’s at least 1/3 to 1/2 the distance down the back of your leg from the knee bend. If you have Bill Grant calves, it won’t matter how big you get.

13

Standing hits the gastroc which is generally hit better w/ lower reps and higher weight, the seated hits the soleus better which responds o high reps.

14

I’ve had times where I couldn’t get the seated calf machine so instead I’ll take a block of wood to elevate my toes, and sit on a bench balancing a few heavy DBs on my knees. A little awkward at first, but definitely a new sensation for a little variety.

S