Dr. Bret Contreras

the lower side of things might be better.

It also is kind of exercise dependent, like single joint movements tend to be better done with higher reps.

I think that's my opinion, but generally you could do, if you like doing low reps, you could do sets of six and grow just fine.

If you love higher reps, you could do sets of 20 to 30 and grow just fine.

I think variety is always the best case because it's boring and it's kind of like different stress on the body to spare the joints.

But if you don't like going heavy, you never have to.

If you don't like going super heavy, you never have to.

All right.

Calves are so genetic.

So you have good calf genetics.

You don't even need to train them.

They're just huge.

You have poor calf genetics.

You might be feeling like, man, I can't do anything to bring them up.

The evidence emerging is that there's not much use for seated calf raises or for really focusing on the top squeeze position.

Calves respond good to stretch and you can do just straight up full range standing calf raises.

You could also just do lengthened partials where you just do like the bottom half and

And if you do full range calf raises, you might benefit from doing extended partials like lengthened supersets where you keep going.

You might be able to do three to five more reps at the end just doing the bottom portion.

Focus on the stretch with calves.