Smith bar Calf raises — Muscles Worked & RPE Load Guide
FR: Smith bar Calf raises · Fine 1.25–2.5 kg micro-loading
Smith bar Calf raises targets Calves as primary movers (1.0× set credit). Descending or bell-shaped barbell lever.
Primary Movers (1.0×)
Calves
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Barbell
External / Standard Load
CSV Import Aliases
9
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Calves (Gastrocnemius & Soleus) | Primary (1.0× set) | 100% | 8–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
Smith bar Calf raises Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Smith bar Calf raises using a worked 120.0 kg reference 1RM (Barbell) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (88%) | 0 kg (85%) | 0 kg (85%) | 0 kg (81%) |
| 5 reps | 0 kg (83%) | 0 kg (81%) | 0 kg (81%) | 0 kg (79%) | 0 kg (77%) |
| 8 reps | 0 kg (77%) | 0 kg (75%) | 0 kg (75%) | 0 kg (73%) | 0 kg (71%) |
| 10 reps | 0 kg (73%) | 0 kg (71%) | 0 kg (71%) | 0 kg (69%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (67%) | 0 kg (67%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Smith bar Calf raises volume and e1RM records on zero-login Wrapped CSV upload.
Smith bar Calf raises
calf raise
calf raises
extensions mollets debout
mollets debout
standing barbell calf raise
standing calf raise
standing calf raises
standing dumbbell calf raise
standing machine calf raise
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Resistance training beyond momentary failure: the effects of past-failure partials on muscle hypertrophy in the gastrocnemius. | Larsen (2025) · Frontiers in psychology | PubMed 39995432 ↗ |
| Resistance Training Beyond Momentary Failure: The Effects of Past-Failure Partials Versus Initial Partials on Calf Muscle Hypertrophy Among a Resistance-Trained Cohort. | Larsen (2025) · European journal of sport science | PubMed 40850937 ↗ |
| Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. | Plotkin (2022) · PeerJ | PubMed 36199287 ↗ |