Bigger calves from doing higher resistance training volume?

We compared the effects of different calf training weekly sets on muscle size changes. Sixty-one untrained young women performed a calf training program for 6 weeks, 3 d·wk–1, with differences in the resistance training volume. The participants were randomly assigned to 1 of the 3 groups: 6-SET, 9-SET, and 12-SET calf training weekly sets. The calf raise exercise was performed in sets of 15–20 repetitions maximum. The muscle thickness measurements of medial gastrocnemius (MG), lateral gastrocnemius (LG), and soleus (SOL) were taken via B-mode ultrasound. We used the sum of the three-muscle thickness as a proxy for the triceps surae (TSSUM). The 12-SET group elicited greater increases than 6-SET in LG (6-SET = +8.1% vs. 12-SET = +14.3%; P = 0.017), SOL (6-SET = +6.7% vs. 12-SET = +12.7%; P = 0.024), and TSSUM (6-SET = +6.9% vs. 12-SET = +12.0%; P = 0.005), but there was no significant difference in MG changes (6-SET = +6.6% vs. 12-SET = +9.9%; P = 0.067). There were no significant differences when comparing 9-SET vs. 6-SET and 12-SET (P ≥ 0.099). Although all groups experienced calf muscle hypertrophy, our results suggest that the higher dose range may optimize triceps surae muscle size gains.

Publikationsverlauf

Eingereicht: 14. August 2023

Angenommen nach Revision: 29. April 2024

Accepted Manuscript online:
29. April 2024