And for these, I really like dumbbell lateral raises, seated or standing with very good management. Plus, in fact, quite a lot of cable laterals are always actually great. I'd say doing all your calf raises with a straight leg stretches the gastroc venous muscle and thus additionally makes it grow much, much more impressively than doing them with a bent leg. But you have to have a big stretch. The largest stretch you can have. Hold for two to 4 seconds after which come up. That's gonna be the important thing with calf training. High bar barbell squats, Smith machine squats, leg presses, hack squats, belt squats, and properly carried out leg extensions - I'd say that really kind of rounds out quad coaching. Some kind of hip hinges; I like stiff-legged deadlifts with an everyday barbell. You can do them with dumbbells too. After which I might say, some combination of mendacity leg curls and seated leg curls.

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