The Soleus Secret - Part 2 (for BIGGER & BETTER Calves)!!
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The "Soleus Secret" is based around the lesser-known and lesser-worked of the two muscles that form what we call the "calves" - which is the soleus. The gastroc (short for gastrocnemius) is the outer, more superficial muscle of the two, and therefore is what provides most of the exterior definition of the muscle. However, the gastroc lies on top of the soleus. So the soleus is what provides much of the bulk or volume of the calf muscle as a whole.
How can you work the soleus? Well, as I describe in part one of this series, the gastroc muscle takes over when the knees are straight - or in a "locked" position. However, because the gastroc muscle originates ABOVE the knee, you can effectively take it out of play by placing the knee in a bent position - thus creating slack in the muscle. Now, plantar flexing with the knee in a bent position, it's the soleus that is the primary agonist and is what will be worked the most.
Virtually all calf workouts only work one muscle or the other, and the vast majority of them only target the gastrocnemius because many people will really only work their calves when they’re standing up with their knees locked. Adding to the discrepancy is that it’s difficult to even work calves with a bent knee if you don’t have access to a machine specifically built for that purpose.
So what I show in this video is a single combo-move exercise that I've developed that will successfully target BOTH the soleus AND the gastrocnemius, so that you can add both volume and definition to your calves!
IMPORTANT TIPS:
1. When in the bent-knee position, make sure that you're not just bending at the hip with your knee going up and down, but the rest of your upper body staying in the same position. Your entire body should still be going up and down, and the angle of your hip should not change!
2. If you don't have access to a smith machine, then try loading up a backpack or even just using your bodyweight (it's still a killer workout). I wouldn't advise trying this with a free bar, as it's very difficult to maintain balance and you could easily fall over.
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Credits: Anatomy animations are from the Complete Anatomy app
Disclaimer: Michael has not yet finished medical school, and is therefore not a licensed physician. The material and instructions in this video should not be taken as medical advice.
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