About this Video

• Video Title: Is Calf Training Worth It?
• Channel: House of Hypertrophy
• Speakers: (Not specified in the transcript)
• Duration: 00:08:40

Introduction

This video analyzes scientific evidence to determine whether calf training is worthwhile. It examines research on calf muscle growth, considering factors like protein synthesis and fiber types, to conclude whether the effort invested in calf training yields significant results.

Key Takeaways

• Calf muscle growth response to training varies: Some studies show lower growth compared to other muscle groups, while others show similar or even better growth. The available evidence is mixed.
• Muscle protein synthesis data isn't always predictive of muscle growth: A 2004 paper cited lower protein synthesis in calves compared to quads, but this doesn't definitively mean less growth.
• Calf muscle composition influences growth: The soleus (predominantly slow-twitch fibers) may show less growth in some studies, but slow-twitch fibers can still grow significantly. The gastrocnemius (more even split of fiber types) often shows comparable growth to other muscles.
• Studies show calf growth ranging from 2-23%: Several studies across different populations found calf growth within this range, often comparable to other muscle groups.
• Highly trained individuals can experience significant calf growth: Two case studies highlighted substantial calf growth (4.14% to 23%) in experienced individuals with dedicated calf training programs.

The video mentions several studies with varying conclusions regarding calf muscle growth:

• Study 1 (Japan): Calves increased in size by 2-6%, less than observed in triceps and hamstrings. However, the Soleus showed less growth than the Gastrocnemius, which showed growth comparable to hamstrings.

• Study 2 (USA): Absolute and relative changes in calf size (particularly the Gastrocnemius) were comparable to quadriceps gains.

• Study 3 (Brazil): Calf growth was observed, with the Soleus showing significant growth similar to biceps and brachialis growth in a separate study using similar subjects and training.

• Study 4 (Norway): Medial Gastrocnemius grew similarly to quadriceps in another study with the same subjects and similar training.

• Study 5 (Germany): Medial and lateral Gastrocnemius grew comparably to pectoralis major growth in a separate study with similar subjects and training.

The overall conclusion drawn from the collection of studies is that while some studies showed slightly less calf growth than other muscle groups, other studies demonstrated comparable or even superior growth, depending on the specific muscle head and training program. The range of growth observed spanned from approximately 2% to 23%. Therefore the evidence on calf growth is mixed, and further research is needed for definitive conclusions.

The video's recommendation is that calf training is worthwhile. While some studies showed less calf growth than other muscle groups, many studies showed comparable or even superior growth, and highly trained individuals showed significant growth with dedicated calf training. The overall conclusion is that calves can respond robustly to training and therefore the effort is worthwhile.