In order to increase the calf muscles, you will need to increase the muscle mass of the whole body. Accordingly, it will be necessary to follow a special diet and correctly perform a set of exercises. By the way, you can train not only in the gym, but also at home.
Eat to achieve the result as often as possible, that is, several times a day (this is in addition to breakfast, lunch and dinner). The reason for this is the body's constant need for sources of growth. Also, eat small meals. Eating larger portions, but less often, will be completely ineffective (training will not give results). So include snacks in your diet. Repeat them every hour or every two hours. During them, you can eat fruits, kefir, cottage cheese, but sandwiches should be discarded. Do not forget that your diet should be predominantly protein, but fats and carbohydrates should not be completely eliminated. Eat chicken, fish, eggs. It is good if fermented milk products are constantly present in the diet. Cut out a lot of oil and forget about mayonnaise. If making a salad, season it with olive oil, sunflower oil, or soybean oil. Pump your calf muscles 1-2 times a week, with two workouts per day, not one. Do not be afraid to overtrain your muscles at the same time, as this is almost impossible, especially if you exercise at home. Perform all exercises while standing or sitting. By the way, load the calves before they have time to recover from the performed approach. This will allow you to use as many muscle fibers as possible during your workout. Do exercises with weights or raising on toes, while the required number of repetitions is 15 to 25. It will be enough to spend about 15 or 20 seconds to rest after each approach. In this rhythm, the muscles involved in the previous approach will not have time to fully recover, and more and more fibers will work in subsequent sets. It is under such conditions that the growth of the calf muscles will be stimulated.
