If new guys to lifting do calf raises on a Smith machine and finish each set with their toes pointed all the way up, they’ll gain about 6.7% more calf muscle thickness in 10 weeks with workouts twice a week.

What we've found so far suggests that finishing Smith machine calf raises at peak plantarflexion — the point where the toes are pointed as high as possible — may be linked to greater calf muscle growth in untrained men. Our analysis of the available research shows this practice could lead to about 6.7% more calf muscle thickness over 10 weeks when training twice per week [1]. We looked at one key assertion from the evidence, and it supports this idea [1]. The data comes from studies involving men who were new to resistance training. In these cases, completing each set of calf raises with a full upward contraction — the peak plantarflexion — was associated with increased muscle growth compared to not doing so. All 60.0 data points we reviewed supported this effect, with none contradicting it [1]. Still, it’s important to note that our current analysis is based on a single assertion. While the supporting evidence is consistent within that claim, we don’t yet know how this compares across different training methods, equipment, or populations. Also, "peak plantarflexion" refers to the top of the calf raise motion, where the ankle is fully extended upward — a position that may increase time under tension and muscle activation in the calf muscles. The evidence we've reviewed leans toward the idea that this technique could help boost muscle gains in beginners using the Smith machine for calf raises. However, we can’t say for sure how much of a difference it makes in the long term, or whether it applies to more experienced lifters. Practical takeaway: If you’re new to lifting and doing calf raises on a Smith machine, fully pointing your toes at the top of each rep might help you build thicker calf muscles over time — and the evidence we’ve seen so far points in that direction.