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

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Key Timestamps:
0:00 Intro
0:56 Quick Gastroc Facts
1:20 Gastroc Anatomy
1:34 Movements & Exercises
2:03 Keys to Hypertrophy
2:17 Biarticular Effects
2:37 Injury Prevention & Stretching
3:13 How to Access the Extended Mastery Version
3:35 All-Access Basic Membership Overview & Free Month
4:25 Fitness-Tip Friday Overview
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Did you know that the inner and outer portions of the calf grow at different rates, and can be selectively targeted? Or that if your knee is bent, your calf raise strength is cut in half? Or that having tight calves can lead to flat feet, plantar fasciitis, and even hip injuries? Well in this first installment of my 2 minute muscle series, I’m going to go over everything you absolutely need to know about working the gastrocnemius, the largest muscle in the calves. Drastically improving your calf training, all in under two minutes!
QUICK FACTS
-Despite what some people think, only around 20% of baseline calf size is genetic, and that drops to single digits as you age, so you do control your calf growth with your training
-The gastroc has a majority of type II fast-twitch muscle fibers, so powerful or explosive contractions will target it best
-10-20% of people have an extra bone embedded into the top of their gastroc called the Fabella, which helps stabilize the knee
-And the inner gastroc is naturally bigger than the outer, but that can be changed via region-specific training
ANATOMY
The gastroc is V-shaped because it’s split into medial and lateral heads, which originate from the medial and lateral sides of the femur. They merge to form the Achilles, which inserts on the heel. And both heads are innervated by the sciatic nerve.
MOVEMENTS & EXERCISES
Since it crosses the back of the knee, and the ankle, when it contracts it bends the knee, AND points the foot. So both calf raises and leg curls work the gastroc. However, because the two heads have different origins, they don’t pull evenly on the heel. Studies show that doing calf raises with your feet turned in works the LATERAL head more, while having your feet turned out works the MEDIAL head more. No standard exercise works BOTH the knee and ankle flexion aspects of the gastroc simultaneously, so I developed this technique, combining a leg curl with calf raises to successfully do so.
LITTLE-KNOWN KEYS TO HYPERTROPHY (GROWTH)
Gastroc growth is also affected by calf raise range of motion. Working only the first half results in greater hypertrophy than working the second half OR full range of motion! Calf growth also depends on contraction type, with eccentrics triggering greater hypertrophy and lower risk of injury than concentrics.
BIARTICULAR (TWO-JOINT) CONSEQUENCES Crossing two joints also creates active insufficiency in the gastroc. If the ankle is flexed, it can’t bend the knee as strongly. Or if the knee is bent, it can’t flex the ankle as strongly. So if you do bent-knee calf raises, only your soleus will be effectively worked. Crossing two joints also makes the gastroc more susceptible to injury. With “tennis leg” being the most common example.
INJURY PREVENTION & STRETCHING
To prevent injury you should stretch the calf by dropping your heel as far as you can with a straight knee, and then leaning forward. New research shows that simply stretching the gastroc can also trigger hypertrophy by itself, with one study showing 15% growth in just 6 weeks. Stretching is also important because the gastroc transmits force through deep fascia up to the hip - so if it’s too tight, it can pull your hip out of alignment - and down to the plantar fascia of the foot, causing flat arches and plantar fasciitis. And finally when you do stretch, you should include ballistic stretching techniques, since it’s the only type that decreases tendon stiffness, preventing Achilles injuries.

[@co1inn]

Great format! Thanks for your work. Would love to see this on lats (particularly lower), obliques, and the rotator cuff/scapular muscles

[@user-qn1bz3tz9n]

Love the short version vids!! Don't need to cram into a fixed time, but going briskly point by point is soooo good. I can pause if I need/want to dwell on a particular point of interest. Thanks!!

[@JamieHaleyy]

This format is great, I like how it is quick yet comprehensive. Please do more, I would love to see one on the muscles around the scapula! I know there's a few so might require a series of 2 min videos but would eb extrememly helpful

[@JulianPardenilla]

He’s not saying chin ups don’t work. He’s just saying it’s not the #1 exercise. I love Athlean X. But I don’t let my love for him blind me from the fact that this guy is right! After trying this exercise 100% you can feel significant difference in pump that you simply don’t get from pull-ups. Try it first before you write this one off. Objectively this exercise makes complete sense from just the biomechanics he explains.

[@elizastratton6877]

Love the format! I'd love to see the lats next!

[@_Nando_Lo_]

Thanks Doc keep ‘em coming

[@beenadickarnold5666]

Good content as usual, I just knew you were going to address whether to lock the knee out or keep a slight bend during calf raises!

[@ericquintana1900]

Great video & reasonable time! Thank you!

[@knightboat1546]

I don´t know how many stupid videos about calves training I´ve seen on youtube. Every one of them repeating the same shit: do a million of calf raises and work out the calves more frequently, just that. It was high time that someone shed light on the issue. Excellent job.

[@Kouenji_God]

I'd love forearms or neck since they are the most neglected muscles to train

[@DrGains]

Noted! I do have several in-depth videos on the forearms out if you want to watch those (it's a 3-part series)... but nothing on the neck yet. Unless you count the upper traps. I'll definitely hit all the above in this series though 👍

[@Kouenji_God]

@@DrGains Thanks Doc !!

[@riccarrasquilla379]

thanks for the informative video

[@anotherpolo1143]

This is possibly the highest quality fitness video I've ever seen under 5 minutes. I would love for more muscles to be covered in this manner. If I had to dock you for anything it would be audio quality, but who really cares? I would imagine others would be upset that you rushed through the different aspects of RoM and other things but those things can be looked into if one is not familiar with them or current research. I will be implementing a fast twitch deep stretched calf workout into my routine as well as some ballistic calf stretching, thanks!

[@DrGains]

Thank you my friend! One of the other benefits / purposes of this shorter format is that it will allow me to get videos out more frequently - so more to come soon! I do appreciate the feedback on the audio though. I was actually trying out a new mic in this video. Looks like I'll have to find a better one.

[@fabbi9548]

Was just thinking about growing my little calves. 🤔 Thx!

[@siobhanrachel2969]

I love these videos. More pls 🙏

[@suhaastsunduru887]

thank you so much!

[@ningkandrawarny3761]

Superb video

[@avocado9763]

I love this 2 min method.

[@d0b0b]

Great format, but a little fast, I played it at 75% speed for better comprehension.

[@SnowboardingJapan]

Great content packed video. More videos should be more like this. Regarding tips on focusing on the outer gastroc, do you think foot eversion (keeping the weight/force over the medial sides of the foot) will also help a bit more with this, and/or help build other lateral calf muscles too? Thanks.

[@135Jaeger531]

I know this is in part to gain paid memberships, but regardless your production and efficient communication is amazing for a free video! I have made education exercise videos before. People do not understand how much work, time, and know-how goes into these. Great work doc!

[@DrGains]

Thank you my friend!

[@baumdesign8237]

Good to say the right things sir!

[@PedroGonzalez-mu1jo]

Thanks

[@MaxPowersssss]

Having to constantly pause. Too fast 😞

[@R3DDASCHANNEL]

Ah me too i did 0.75x it helped

[@user-nw5hg6hv5i]

You are weak

[@halo0001master]

Subscribed

[@taroonbali]

working the first half range of motion results in 2x-4x growth?! thats my biggest takeaway if true. would love if these 2min vids (which are awesome btw) included a sample workout (exercises, sets & reps) but i guess that might be asking a bit much 😅 thanks anyway doc

[@KoenDeJaeger]

I like the 2 min format.

[@HeshamAhmedMohamed]

Could you make a similar video (in this format) for the muscles anterior to the calf? The muscles that are usually ignored and have no famous exercises.

[@shanebowers2768]

Hi Dr ,can you please do a video that isolates the side delt ,taking out as much trap involvement as possible.

[@DrGains]

Noted!

[@bloodeagle2945]

@@DrGains can you add shoulder blades?

[@trapps75]

Cable side lateral with strap around wrist not holding in hand

[@ironfistjdk8727]

Awesome!!!!

[@DrGains]

🙏

[@rikrishshrestha5421]

You dont need to make a video forcefully shorter but this was gud amount with very gud information. Anyways, i loved it.

[@mohamedsayed814]

did All-Access Basic Membership has an expire date or still working

[@qffi]

Dr. I’ve been seeing results on my calves but unfortunately I have skinny ankles. What’s the recommendation to widen those up?

[@RookieGuitarist]

I knew someone with small legs, was 21 yo, hes been running for 4 years and now he got some nice calves and got thicker between calve and ankle

[@tradeangel3162]

Excellent video, as always. You should do the lats next!

[@srikrishnavasanth3895]

Can you make a video on Full body 3x VS Brosplit & myoreps(the game changer)

[@beauxgray4090]

Love the format of the video. But you do cover allot of info in a short amount of time... Perhaps lengthen the series to 5 mins instead of 2? Otherwise fantastic!

[@grenzzgernascoticlas390]

thank you to big healthier calves there us make believe significant genius for body transformation 👌👌👌

[@migovas1483]

there is more info here than in most fitness guides out there longer than 40 min just about calves.. ✋

[@DrGains]

That was the idea! 👊

[@trapps75]

One legged calves raises and horizontal calves raises on machine is all u ever need u cannot separate inner or outer head physically impossible both heads attach to one tendon the Achilles tendon both heads work no matter what positions you put your feet

[@felipe367]

does the achilles heel rob the calf of its ability to respond to its full ability during explosive movement ?

[@EddieAlcantar]

Hi friend, I had to rewind to grasp was was said, quality information but was ran by too quickly

[@DrGains]

Aloha my friend. Thanks for the feedback. "Quick" was the intent of the video and this series... to cut out everything else and just provide the key takeaways as succinctly as possible. But if it was still too fast to even process that's good to know, and I'll take it into account with the next one. Might have to just cut more material out. We'll see.

[@TheRhythmOfLife1972]

Confused up to 4minutes then you finally sated how to stretch on a stair-step. Time limit= not sure nor reps, thanks for the confusion.🤔

[@Oliccino]

Thanks for the video. I think audio quality is lacking. Would love to see mic quality or mic settings improved.

[@DrGains]

Yeah... I was actually trying out a new mic in this video. Looks like I'll have to find a better one.

[@georgeklucsarjr1988]

Sartorius - can it be trained by itself, or is it one of those combos? Can look impressive with low body fat

[@DrGains]

Ahhh yes, excellent muscle. Good suggestion!

[@MHD00887]

Pls Make a video on Lats/wings...

[@DrGains]

Noted!

[@asprinklingofclouds]

Good video although you repeat the common error of stating that the Gastrocnemius is bigger than the Soleus, the Soleus is in fact the larger of the two.

[@mahdiheidarpoor9452]

Dear Dr. Gains, thank you for your great channel! Unfortunately, your subscribe box for your Fitness-Tip Friday Newsletter is not working. Please check your Fitness-Tip Friday page again. Thank you, again, for your super useful videos!

[@DrGains]

Hello my friend! That's weird... I have many people still successfully subscribing every day, but you're not the first to tell me it didn't work. Can you shoot me an email at [e-mail] with a screenshot of whatever error you receive when you try to subscribe so I can troubleshoot? 🙏

[@monsterbob5691]

love these videos but why does it sound like the audio has been recorded by a toaster oven

[@sipiware]

Greetings, I would like to be able to touch my forehead to my knee without bending my knee, what stretching or exercises should I do?

[@DrGains]

Stretch your hamstrings and calves! The stretching I show in this video will help 👍

[@fernandoulisessosa2212]

rear cslf

[@WarmPillowForever]

Great video but i would rather watch you explain slowly in a 6 or 7 min video because you talk too fast,other than that,i learned a lot thanks to you,appreciate it Doc !

[@kawwabonga]

as usually, great content! tho I'd rather prefer 5-7m instead of 2m -- it's too fast for proper comprehension.

[@DrGains]

Thanks for the feedback!

[@DrGains]

Mahalo for watching! 🤙🏼If you're interested in viewing the extended, 2-Minute Mastery version of this video within the Dr. Gains All-Access Basic Membership, you can do so for FREE by using the code 2MM-CALF-VID on the membership checkout page, which will give you a free month (the Basic Membership is normally just $9.95 / mo anyway). That way, if that's all you want out of the membership, you can just cancel it after watching the video and you won't be charged a penny. I'll be publishing mastery versions of all the 2-Minute Muscle Series videos on the membership though (joining the hundreds of hours of other premium workout content already on the platform), and if you're someone who cares about the WHY behind the WHAT, they'll be well worth it!! This first extended video on the gastroc takes the 2 minutes of firehose-type "takeaway" information and expands it into a 7-minute video that dives more into the explanations, context, and research BEHIND each of those key takeaways (i.e. muscle fiber type variations, the compound gastroc techniques, partial range of motion optimization, active insufficiency, etc.). Here's the link for the All-Access Membership platform! 👉 www.dr-gains.com/all-access

[@ajithsidhu7183]

How do we.build.latreal head tricpes with dumbells

[@briandsouza7854]

I didn't like this short form compared to your longer videos. But you should try out new things to see whether they work out. This video also felt speed up and audio quality wasn't good, so had some trouble understanding.

[@DrGains]

Thanks for the honest feedback!

[@carrickdubya4765]

I used to do calves with 900Lb on the leg press incline and my calves never looked good. Genetics is the required ingredient, have you got an easy fix for that?

[@davecom3]

Calves don't respond to weight, they respond to high reps and range of motion. Once high reps and full ROM are done, switch to explosive reps for your second and final reps. Even partials to finish off will see growth. Trust me, this works. I had tiny calves.

[@na5567]

Genetics is more of an excuse than a limiting factor. Try running and doing high ROM eccentrics with high weight.

[@felipe367]

quads and hams

[@DrGains]

Noted!

[@andylordy177]

I’d love a video on abs

[@kevindittler6524]

Excellent video & will review training. Protein powder video is also great!!😊🏋️

[@Sports_Gen]

👏🏽👏🏽

[@ayeauewashunt9058]

LETS GO DR GAINS JUST UPLOADED

[@desislavatrifonova6440]

So does it mean I will lose the fat on them? I'm kind of confused. I don't want to grow them, I want to burn the fat.

[@mr2octavio]

Glutes Medius for the next one!

[@DrGains]

Noted!

[@jerryoverfield9187]

You're hard to understand. You're talking too fast.

[@DrGains]

Thanks for the feedback my friend. "Fast" was the intent of the video and this series... to cut out the detailed explanations and just provide the key takeaways as briefly as possible. I've had many requests for content like that. But if it was still too fast to even process that's good to know, and I'll take it into account with the next one. Might have to just cut more material out. We'll see.

[@anotherpolo1143]

@@DrGains I don't think you're talking too fast for comprehension but perhaps look into better recording equipment for clarity's sake. I don't mind the setup as is personally but it could help others

[@javierholland1446]

🤗 Promo*SM

[@tonyl9051]

You mean 4:45 minutes 😂

[@honestabe1940]

Not a huge fan of the 2 min. but with the quality you put out seriously considering the membership.

[@DrGains]

If you have specific advice on how it could be better, let me know! I understand many people prefer the more in-depth, lengthy videos... but there's also many out there who want to be able to just cut right to the meat, and I didn't really have anything for them here on KZbin yet. So that's the intent here. Oh and by the way... that's why I'm giving out the free month on the membership. So that you can go in and check it all out completely risk free. Only those who feel it's worth the $10 / month (most do) and decide to keep the membership will pay anything.

[@latineichon]

you are talking too fast. What is the best routine then?

[@mustaque27]

Neck muscles

[@DrGains]

Noted!

[@JCRR1902]

hip flexors and abductors~!

[@DrGains]

Noted!

[@Toae0]

Why is your audio trash

[@muhammadyousaf443]

السلام وعلیکم Hi You too late

[@rprevolv]

18 to 23% genetics? More like 75 to 85%.

[@Anthony-ts1bj]

Chicken legs is a cruel disorder...look at Jon Jones. Nothing can be done.

[@michaelbridges6596]

Stubborn chest please sir, and slow to activate back :p

[@DrGains]

Noted!

[@R0ger007]

Too fast. Came away learning nothing 😔

[@moimoi4725]

Nah, too hard on the tendon.