The calf muscle is one of the most difficult to pump. Its maximum development is limited by genetics, namely, the place of attachment of muscles, so in some it is thicker from birth, while in others it is thinner. In order to develop your calves as much as possible, use a series of simple exercises.

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, allowing fifteen minutes for the legs to recover.
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 machine 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 grab the handles with your hands – this will give you better stability. Squeeze the load, standing on your toes, tensing 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 your heels to the floor.

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.