Q: I picked up your 10×10 e-book over the weekend and started using that style of training on calves immediately, but I’m doing 8×20 as you’ve suggested in the e-book. My question is, should I angle my feet differently on each set to develop the most calf mass? I was thinking toes in on the first three, toes out on the second three, and toes straight ahead on my last two sets.
A: It’s not foot angle that stresses the inner or outer heads of the gastroc, but rather which side of the foot you’re exerting the most pressure with. In other words, if you’re pushing with the inner part of the ball of your foot, the big-toe side, you will stress the inner head of the calf muscle. If you roll out onto the little-toe side of your feet as you rise, you will stress the outer head of the calf muscle.
Notice in this photo how the trainee is using a narrower stance and rolling out; that’s not what you want. Go wider than this for more calf mass…
Remember, for most sets, you want to stress the inner, diamond point of the calf muscle for more flare, and the best way to do that is to widen your stance so that your feet are at shoulder width or even a bit wider.
A wider foot placement creates a slightly more open upside-down V with your legs, and you are automatically putting more stress on the inner sides of your feet. Just keep your feet in a straightforward position or pointing only slightly outward, and you’ll naturally rise with the most pressure on the big-toe side of your feet to help develop the most calf mass.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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