How NOT to grow certain muscles
chickiepea
Posts: 7 Member
Okay, I have a weird exercise question for you. I have GIANT calf muscles- partially from years of ballet, and partially genetics.... I have a hard time with jeans sometimes and definitely boots because of this- and they are SOLID muscle, so no fat I lose is going to help this.
So.... how on earth do I avoid making them BIGGER when I'm working out? Any thoughts? I want to be able to jog, but I know that is going to make it worse. Thinking about taking the Balletone classes the gym offers (I can do any classes free as a member), since I know dance lengthens instead of thickens the muscle... but.... I feel kind of ridiculous asking one of the trainers (they are all either men barely in their 20s or women who have no meat on their bones at all.... very intimidating!!!)
I feel like virtually every exercise I do uses my legs (walking, jogging, yoga, dancing), and my thighs DEFINITELY need work, so I don't want to abandon working those out!!
Thoughts???
So.... how on earth do I avoid making them BIGGER when I'm working out? Any thoughts? I want to be able to jog, but I know that is going to make it worse. Thinking about taking the Balletone classes the gym offers (I can do any classes free as a member), since I know dance lengthens instead of thickens the muscle... but.... I feel kind of ridiculous asking one of the trainers (they are all either men barely in their 20s or women who have no meat on their bones at all.... very intimidating!!!)
I feel like virtually every exercise I do uses my legs (walking, jogging, yoga, dancing), and my thighs DEFINITELY need work, so I don't want to abandon working those out!!
Thoughts???
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Replies
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I would think if you have access to a gym that some of the leg machines that isolate the quads (leg extension) or hamstrings (lying leg curl or sitting leg curl) would be good as they put little emphasis at all on the calves.0
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Go running!! Contrary to what you may believe, running is not going to make the "worse." I am speaking as a woman with large calves and running has not made them any bigger. I have in fact lost a little size, only 1/4 inch but it is still a loss.
Eat at a deficit and run, they WON'T get bigger. Perhaps more defined, but not bigger.0 -
....since I know dance lengthens instead of thickens the muscle...
Dance will not lengthen your muscles any more than it will lengthen your bones. Muscle length is determined by your genetics.
Your muscles will not get any bigger unless you are eating in excess of your maintenance calories. If you are eating at a deficit and therefore losing fat, then they may become more defined. If you do not want more definition, then keep your BF levels high enough to give you the amount of definition you are happy with.0 -
Next you'll be telling us that basketball doesn't make you taller. So how do you explain all those 7 footers?!....since I know dance lengthens instead of thickens the muscle...
Dance will not lengthen your muscles any more than it will lengthen your bones. Muscle length is determined by your genetics.
Your muscles will not get any bigger unless you are eating in excess of your maintenance calories. If you are eating at a deficit and therefore losing fat, then they may become more defined. If you do not want more definition, then keep your BF levels high enough to give you the amount of definition you are happy with.0 -
Next you'll be telling us that basketball doesn't make you taller. So how do you explain all those 7 footers?!....since I know dance lengthens instead of thickens the muscle...
Dance will not lengthen your muscles any more than it will lengthen your bones. Muscle length is determined by your genetics.
Your muscles will not get any bigger unless you are eating in excess of your maintenance calories. If you are eating at a deficit and therefore losing fat, then they may become more defined. If you do not want more definition, then keep your BF levels high enough to give you the amount of definition you are happy with.
I think you're onto something. Any ideas what exercise I should do to help me shrink - I'd like to be a couple inches shorter.0 -
Next you'll be telling us that basketball doesn't make you taller. So how do you explain all those 7 footers?!
this is a joke right?0 -
"since I know dance lengthens instead of thickens the muscle... "
I'm going to risk having a go at this one. Dancers, yoga folk, some gymnasts etc. have a wider range of flexibility than other folks so - when the limbs are at their most extreme range of movement - the muscle appears to be longer and more drawn out between the two anchor points than a fully contracted or relaxed muscle would look where the range of mobility was less.
I think that's what the OP was meaning; not that the muscle is actually longer - obviously that would be silly.0 -
I've been lurking for several months here, and told a good friend I was terrified to ask this question because it would be picked apart. My kids already pick apart my language, so I really don't need that. What I needed was real advice and compassion, which a few people did give.
I am not saying that my muscle will actually get longer. I am saying that the definition will be different so the calf will not appear so thick. This is pretty common knowledge amongst dancers, and why they are encouraged NOT to run- it changes the appearance and way the muscles are used.
I'll just ask at the gym. Thanks for those who actually tried to help. Trolls and others who want to tear me down can carry on.0 -
Next you'll be telling us that basketball doesn't make you taller. So how do you explain all those 7 footers?!
this is a joke right?
I'm 5'3" and have always been jealous of you taller guys - do you think if I started pole vaulting ...?0 -
idk, this is a tough one.
you might still be able to run as your not really doing resistance training, but that doesn't mean it can't add any size to your calves.
i wouldn't recommend doing any kind of dancing since you said ballet is what gave them too you.
although its really not ballet, its genetics. your only real option might be to grow bigger quads so the calves appear smaller.
but at the end of the day if you want a muscle to atrophy, dont use it.
it would be fairly hard to do some good cardio and not touch the calves at all, but you could definetly do a resistance program and barely contract your calves.0 -
Bodybuilders spend YEARS trying to add fraction of inches to their calves...I don't think you need to worry about your legs getting huge from doing a couple squats, or running a few miles.0
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Bodybuilders spend YEARS trying to add fraction of inches to their calves...I don't think you need to worry about your legs getting huge from doing a couple squats, or running a few miles.
Exactly.
The Calf Muscles are responsible for Plantar Flexion, so if you're really worried about getting huge calves limit the exercises that involve this. Squatting is one of the best exercises you can do for your legs which involves little help from the calves.0 -
Bodybuilders spend YEARS trying to add fraction of inches to their calves...I don't think you need to worry about your legs getting huge from doing a couple squats, or running a few miles.
Exactly.
The Calf Muscles are responsible for Plantar Flexion, so if you're really worried about getting huge calves limit the exercises that involve this. Squatting is one of the best exercises you can do for your legs which involves little help from the calves.
i'd be right there with you guys
EXCEPT
she's already unhappy with the size of her calve muscles and wants to reduce the size, completely different issue0 -
i'd be right there with you guys
EXCEPT
she's already unhappy with the size of her calve muscles and wants to reduce the size, completely different issue
?
Well, the title of the thread is "How NOT to grow certain muscles" (calves) and she said in her OP that...So.... how on earth do I avoid making them BIGGER when I'm working out? Any thoughts?
Guess I must have missed something???0 -
Reduce the amount of work on the calves. And dance doesn't "lengthen" any muscle. In fact since dance requires lots of movement on the toes, it could actually "thicken" them more since it would keep them very active and store more water in the cell for recovery. Again, just reduce the amount of standing on the toes or extension of them with resistance.Okay, I have a weird exercise question for you. I have GIANT calf muscles- partially from years of ballet, and partially genetics.... I have a hard time with jeans sometimes and definitely boots because of this- and they are SOLID muscle, so no fat I lose is going to help this.
So.... how on earth do I avoid making them BIGGER when I'm working out? Any thoughts? I want to be able to jog, but I know that is going to make it worse. Thinking about taking the Balletone classes the gym offers (I can do any classes free as a member), since I know dance lengthens instead of thickens the muscle... but.... I feel kind of ridiculous asking one of the trainers (they are all either men barely in their 20s or women who have no meat on their bones at all.... very intimidating!!!)
I feel like virtually every exercise I do uses my legs (walking, jogging, yoga, dancing), and my thighs DEFINITELY need work, so I don't want to abandon working those out!!
Thoughts???
Calves are usually genetic too. Once you get them, you keep them.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
It's not that. It's that most amatuer pro dancers, gymnasts and yoga people are pretty lean to begin with. Less muscle and low fat make people look "longer"."since I know dance lengthens instead of thickens the muscle... "
I'm going to risk having a go at this one. Dancers, yoga folk, some gymnasts etc. have a wider range of flexibility than other folks so - when the limbs are at their most extreme range of movement - the muscle appears to be longer and more drawn out between the two anchor points than a fully contracted or relaxed muscle would look where the range of mobility was less.
I think that's what the OP was meaning; not that the muscle is actually longer - obviously that would be silly.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
i'd be right there with you guys
EXCEPT
she's already unhappy with the size of her calve muscles and wants to reduce the size, completely different issue
?
Well, the title of the thread is "How NOT to grow certain muscles" (calves) and she said in her OP that...So.... how on earth do I avoid making them BIGGER when I'm working out? Any thoughts?
Guess I must have missed something???
hmm, nah your right.
she doesn't actaully say she wants to make them smaller.0 -
I'm not an expert, but I would suggest you do things that stretch your legs rather than require them to tighten. I'm thinking of yoga and swimming as good possibilities. I'm not sure whether bikes will help or hinder your efforts to slim down the profile of your legs. I'm imagining trying to lengthen the muscle fiber rather than plump it up, but don't know whether that is realistically possible. It may be that once you reach your goal weight, there will still be styles that don't work for you. I've always had styles that don't work for me, so I choose something else.0
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it would be fairly hard to do some good cardio and not touch the calves at all, but you could definetly do a resistance program and barely contract your calves.
Rowing?
Want less muscle? Calorie deficit, low protein, stop use of muscles. Want to target a specific muscle group? Stop using just that muscle while doing the above. This SHOULD work. But I guarantee nothing!0 -
was thinking of rowing myself. you could probably do it with 0 calve involvement but you could also incorperate them, but wouldn't be much0
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Do exercise you enjoy. You can't really fight against your genetic so it is better to just accept it and do things you love.
Sorry0 -
Learn to love your body how it is, keep healthy and exercise however you enjoy. I can't see worrying about this. Your calves probably aren't nearly as big as you perceive.0
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:noway:0
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It's not that. It's that most amatuer pro dancers, gymnasts and yoga people are pretty lean to begin with. Less muscle and low fat make people look "longer"."since I know dance lengthens instead of thickens the muscle... "
I'm going to risk having a go at this one. Dancers, yoga folk, some gymnasts etc. have a wider range of flexibility than other folks so - when the limbs are at their most extreme range of movement - the muscle appears to be longer and more drawn out between the two anchor points than a fully contracted or relaxed muscle would look where the range of mobility was less.
I think that's what the OP was meaning; not that the muscle is actually longer - obviously that would be silly.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I see your point, but still maintain that a fully opened muscle looks longer - because of a lower peak - than a contracted muscle or one at rest but in a lesser range of flexibility. It's a visual thing.
I'm looking forward to getting to the stage where I am, "pretty lean to begin with" - still got a way to go yet!0 -
I need to catch a glimpse of these warlocks, pics of said giant calves please!!!!??0
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The best solution is to choose different ancestors.0
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I suggest swimming. You can focus on upper body, legs do come into play, but you can minimize their involvement.0
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I'm on a crappy laptop that my camera won't connect with, but my calves measure 16" at their widest, and my mid-thigh measures 19", to give you some perspective. I weight 146 and am 5'6" with most of that being legs.
I don't care too much to decrease them, but I certainly don't want to INCREASE them. I am pretty happy with my body, though out of shape after having 2 special needs kids and getting the entirety of my exercise in lugging them and their stuff for the past 13 years, so TRYING to get myself back.
So, the way they look is moot. Getting my legs into pants and boots (okay, the boots for vanity reasons! it's fall after all!) would be nice.
I like the swimming idea. And squats- those are things I actually understand how to do
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This is pretty common knowledge amongst dancers, and why they are encouraged NOT to run- it changes the appearance and way the muscles are used.
Unfortunately, you cannot change the shape of a muscle regardless of how you use it. You either grow it through stimulus, or shrink it by letting it atrophy, but you're not going to keep/make it any thinner by doing or avoiding specific exercises. That's like saying certain foods shapes your breasts or something, the genetics are what they are.
I'm afraid common knowledge isn't worth much. Since you didn't seem to get your large calves through exercising them, I'm going to say that you're just genetically pre-disposed to the size you've got. Sorry
The only thing I can say with some certainty is that so long as you're not trying to work them out directly with weights, you're not likely to see any growth. Calves are notoriously difficult to develop even when you're trying, and they only act to stabalize you when you're doing other work.
Cardio on the other hand doesn't provide much, if at all, muscle development, that's a misconception. It's aerobic (basically endurance based exercise), not anaerobic (strength/hypertophy based exercise). If anything it will eat away at muscle mass over time, but I wouldn't get your hopes up about your calves shrinking as a result.0 -
wow my MFP homies are so pro at this there isn't much left to say
Avoid exercises that fully utilize your calf muscles and your good to go
Cheers,
Tof0
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