The specifics of working on the calves, as well as on other muscles, lies in the method of performing the exercises. For maximum increase, it is necessary to perform the exercises as slowly as possible, without relaxing the muscles for a second. The calf muscles have high endurance, so you need to perform a minimum of twenty repetitions in each exercise. Train these muscles on the same day as your legs, immediately after working on the quads, glutes, and biceps of the leg, waiting for fifteen minutes to restore leg strength. For the first exercise, stand with your toes on the platform. This platform should be a stable elevation of fifteen to twenty centimeters above the floor. Put the barbell on your shoulders. Rise on your toes, holding the barbell on your shoulders, straining your calves with force. At the final point, linger for one to two seconds, then lower yourself down without standing on your heels. Use the simulator to perform exercises on the calf muscles. Stand behind him in such a way that the point of application of force in the emphasis will be on the lower back, and grasp the handles with your hands – this will give you better stability. Squeeze out the load, standing on your toes, straining your calves with force throughout the entire trajectory of movement, and most of all at the final point. After that, lower yourself without relaxing your muscles and without touching the floor with your heels. As a final exercise, train the calf muscle of each leg separately. Stand on the platform on one leg, holding a kettlebell in your hand, and bend the other leg under you. Rise onto the toe of your foot, tensing the calf muscle. Follow the set until you reach complete muscle failure, then change legs. Do a total of five to six sets on each leg, with a break between legs of no more than ten seconds. In order to make your calves thick, you need to pump up the calf muscles of the legs. To train them, there are several types of exercises that can be done both in the gym and at home. 1. The simplest exercise for developing the calf muscles is rolling the feet. Take a starting position: stand up straight, feet shoulder-width apart. Transfer your weight to your toes, pause at the moment of the highest muscle tension, and then roll your foot and stand on your heels. Do at least four sets of twenty reps. For increase The effectiveness of this exercise can be worked by using additional weight. 2. Another variation of this exercise is the so-called “donkey”. To perform it, you need to stand up, bending forward and resting your hands on, for example, a sofa or a bench. Keep your legs straight, shoulder width apart. You will need the help of a partner who will have to sit on your back. Additional weight may be used. Get up on your toes and stay in this position for about thirty seconds. Do eight sets of twenty repetitions. Cycling or exercise bikes are also very useful for the development of the calf muscles. 3. There is also a special simulator for calves. It consists of a bench on which they lie down, a pair of foot rollers, cables and weights. Before training on the simulator, select the number of pancakes you need and fasten them to the cable. Then lie on your stomach so that the edge of the bench is at the level of your hips, and you can put your feet on the floor. Hook your feet on the rollers and gradually bend your knees, lingering a little in the extreme position. Do three sets of fifteen reps. Please note: 1. The peculiarity of the calf muscles is that in order to properly pump them up, it is necessary to perform a large number of repetitions and several approaches for each exercise. 2. At the same time, it is important to remember that if you want to increase the size of the calves, you need to exercise in a measured way, constantly freezing at the moment of the highest muscle tension for as long as your endurance lasts. 3. If you do the exercises quickly, you will get the exact opposite effect – the fat in the area you are working on will be burned, and the calf mass will decrease accordingly.