If untrained guys do extra mini reps on calf raises after failure, pointing their toes upward, they gain more calf muscle than stopping when they can't do any more full reps with toes pointed down.

What we've found so far suggests that doing extra partial reps with toes pointed upward after reaching failure on full-range calf raises—where toes point downward—may lead to greater calf muscle growth in untrained men [1]. Our analysis of the available research shows all 60 supporting assertions point in this direction, with no studies found that refute it. We looked at 60 total assertions, and every one supports the idea that adding these short, partial movements at the end of a set—specifically dorsiflexion mini reps after failing on plantarflexion reps—could boost muscle gains more than stopping at failure with full-range motion alone [1]. This means the evidence we’ve reviewed leans toward partial reps after failure being more effective for calf growth in men who are new to training. Still, we base this only on the assertions we’ve analyzed so far. We don’t know the quality, design, or sample sizes of the underlying studies—only that all reported support. There may be limitations we haven’t accounted for, such as how muscle growth was measured or how long the training lasted. Because of this, we can’t say how strong the effect is or whether it applies to everyone. Our current analysis shows a consistent pattern in the data we’ve seen, but we also recognize this is a narrow view. More evidence could change how we understand these findings over time. Practical takeaway: If you're new to training and want to grow your calves, trying a few extra mini reps with your toes lifting up after you can’t do any more full reps might help—based on what we’ve found so far.