“Self” Eccentric-Overload Technique #4: The Calves! (Gastroc)

Aloha my friends!

I’m currently doing a Fitness-Tip Friday mini-series where I give you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading without requiring a spotter or specialized equipment!

First I gave you a “self-spot” eccentric-overload technique for the quads, then one for the entire leg using only bodyweight, then last week one for the biceps.

Today I’m going to give you one for the gastrocnemius calf muscle, once again using only bodyweight!!

Which is extra beneficial, because the gastroc (the largest calf muscle) is made up mostly of Type II fast-twitch muscle fibers (see FTF Week 74 for more details)… which means to effectively work and grow it you need to use relatively heavy weight loads. But that’s hard to do using only bodyweight – UNLESS you load all of your bodyweight onto ONE of your calves via a technique like this!

“Self-Spot” Eccentric-Overload Technique #4:

• Target Muscle: The Gastrocnemius
• Exercise: Eccentric-Overload Bodyweight Straight-Knee Calf Raises

(Note: The GIF below is sped up 2X due to email file size limits)

Like most of the other eccentric-overload techniques, the actual implementation of this exercise is very simple and straightforward.

You’ll stand on the edge of a stair or something similar, with the back half of your foot hanging off of the edge. Then alternate between using your opposite leg to lift your body up until the target ankle is in a fully plantar flexed position… then lifting your opposite leg off of the ground so that your entire body weight is on the target calf and slowly lower yourself down until your ankle is fully dorsiflexed, and repeat!

You can increase the load by wearing a weight vest or something similar… but at that point it obviously wouldn’t be a bodyweight-only exercise, and the unique aspect of this technique is that it allows you to apply relatively heavy load to each calf with only your bodyweight!

As usual I recommend doing a full set overloading one calf before switching to the other, rather than alternating back and forth with each rep.

Application: Use this technique to eccentrically-overload your calves (gastrocnemius) without a spotter OR any equipment!!

Regional Hypertrophy Side Note: In order to evenly work both the medial (inner) and lateral (outer) heads of the gastrocnemius muscle, you’ll want to include variations of this exercise where your toes are pointing in and out! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) EVERYTHING you NEED for BIGGER, HEALTHIER, & MORE DEFINED CALVES (Gastrocnemius) In 2 MINUTES! [2MM]

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)