Are calves trained better unilaterally or bilaterally? - JP Fitness Forums

mpm · 09-14-2006, 11:38 PM

I was wondering which is more effective? Training the calves as one unit or training them separately? I have one calve bigger than the other and am wanting to even it up.

Is there any research on this? My guess would be uni, but I may be wrong.

Lost Dog · 09-15-2006, 12:05 AM

I don't think there's a better, but unilateral exercises can certainly help to bring up the weaker side. I'd start with the weaker/smaller side, then do one extra set with that side.

Is there something that you do in normal life that might make that calf bigger?

Alcoholiday · 09-15-2006, 02:20 AM

Quote:

Originally Posted by Lost Dog

Is there something that you do in normal life that might make that calf bigger?

yeah, get fat, and then walk a lot.

Blackjack · 09-15-2006, 08:33 AM

Quote:

Originally Posted by Alcoholiday

yeah, get fat, and then walk a lot.

I hope you are joking here. If not, don't be a jerk.

Lost Dog · 09-15-2006, 08:39 AM

Quote:

Originally Posted by Alcoholiday

yeah, get fat, and then walk a lot.

Wouldn't that make both calves the same size? Unless one food is nailed to the ground...

Bill Hartman · 09-15-2006, 09:14 AM

More muscles are recruited in single leg calf raises.

Bill

mpm · 09-15-2006, 10:12 AM

The only thing I can really think of that might have made them a little different in size is playing sports while in high school. Mainly basketball. It's possible I jumped off that foot more than the other I suppose.

andrew_plamondon · 09-15-2006, 11:38 AM

I think the only movement that's best done bilaterally is the leg extensions.

Jason B · 09-15-2006, 12:07 PM

I prefer to train them unilaterally cause of the stabilizer activation (like Bill said, more muscle is activated), plus that's much better for evening out imbalances.

youngliver · 09-15-2006, 12:47 PM

I personally do both. Weighted unilateral and I do bilateral when I do leg presses. Best o' both worlds.

Alcoholiday · 09-15-2006, 12:49 PM

Quote:

Originally Posted by Lost Dog

Wouldn't that make both calves the same size? Unless one food is nailed to the ground...

yeah, but then when you walk enough while you're fat, your calves will get bigger, and then you can lose the weight.

Frank.S · 09-15-2006, 01:52 PM

Calfs respond to volume I have found. When my calfs were at their biggest I was biking for over 2hours per day. Now that I weigh more, they are also bigger, this is really true. Find a big powerlifter with small calfs and ask him how much he trains them...

If I needed to get my calfs bigger, i would probally do alot of backpacking in the mountains and cycling. Im not convinced raises do that much unless you rep them super high and heavy.

Kevin T. · 09-15-2006, 03:15 PM

When I first started lifting, I found an article at bodybuilding.com or something and I would do sets of 100 calf raises

I've found my calves have gotten a lot bigger as my squat and deadlifts go up. But for evening things up, I'd add more unilateral work sets to the smaller side.

Inspired · 09-15-2006, 03:59 PM

Bill hartman just schooled all of you in one sentence..

GqArtguy · 09-16-2006, 12:28 PM

Quote:

Originally Posted by Blackjack

I hope you are joking here. If not, don't be a jerk.

Rarely do you see a fatty with small calves.

Ive contemplated wearing an x-vest for a while and just walk around with it, but I dont like walking all that much anyway, so this would make walking suck even more.

Ogedei · 09-16-2006, 04:48 PM

Quote:

Originally Posted by JawNvMe

Bill hartman just schooled all of you in one sentence..

Pretty shocking since most people here are in the attendance category of the fitness summit and Hartman is a headliner.

I really don't see the point of you posting this jaw, it dosen't add anything to the conversation and just points out what everyone knows, Bill is super smart when it comes to this stuff.

But anyhow.....

If you have one bigger than the other I would suspect the only way to train out of that imbalance is going to be unilateral movements, where you can do more work with the weak side. ie start with it and maybe do another set like LD suggested.

Og.

Inspired · 09-16-2006, 04:49 PM

I have naturally large calves, so any slightest change in body fat will really effect them, the best way I have seen to really make them show, is jump roping, not only that when you walk, try to with each step kinda do a small calf push up..

diamondpete · 09-18-2006, 07:16 AM

Basketball player often have one leg "bigger" than the other (left leg for righties) because that is their dominant jumping leg. For application for sports unilateral is probably better (in general, not specifically calf work only). Lead with the skinny leg and do unilateral work.