>>76593045
>What about lunges?
yes they work exactly like squats - there's a reason weightlifters that do splitsquat in lifting weights (jerk portion of clean and jerk) use squat as their foundational exercise

want legs and butt like vlad, want pathological, walking, breathing, standing and being, want your entire postural balance fucked up - DO SQUATS, or lunges xD

complete legs, the legs u want:
>>76585460
>VMO (that squat atrophies) - unilateral quarter-squat with active and engaged INTERNAL HIP ROTATION i.e. the opposite of squats
this does the opposite to quad- more distal parts of muscle (closer to knee) and hits VMO like train truck

heel-hook is the one that REALLY changes things though
https://www.youtube.com/shorts/NfwtDIscQm8
i cannot overstate gastrocnemius aesthetic and helth benefits (search calves second half for more)
and it gets hamstrigs where u need them - at knee joint
>squat grows hamstrings
somewhat, but knee joint is extending in squat active phase - that is not where squat will build muscle, hamstrings grow near hip joint from squat - u are building *ball of lard* in my pants aesthetics :D
no idea why u left this one bot during your temper tantrum

>>76586902
naw that i look again at vlads columinous roidous bloat outline of adductor muscles and procimal to hip joint vastus lateralis spread like an butterfly i can't think of anything but squatting to like like they :D
i really need that look to my bottom :D
yes and the nonexistent calves
is there anything there?
>bla blah u can clearly see and bump around where gastroc is about to be
:D
an bump ?
that's 70% of leg u are showing in any kind of reasonable shorts lol :D

>>76559483
>What’s the best way to build calves?
heelhook and kneebar
https://www.youtube.com/shorts/NfwtDIscQm8
>How much time do you spend working on them?
5 minutes a week maybe 6

>>76549991
>how do i work out my calves below an office desk?
>do any devices exist for this purpose?
get up and move a tad every now and then so that your heel-hook induced hypertrophy settles in nicely:
>>76538628
2 sets of moderate continuous effort until u feel muscle worked
https://www.youtube.com/shorts/NfwtDIscQm8
yes just hang from your heel as u point toes, hang your lower body on heel hooked at table height and lift lower body by bending knee slightly and holding that gastrocnemius contraction
>ok but huwhy 2 sets of isometric hold?
cause u're not warm before u do the thing, it can be 3 but it's simply too much - isometric hold is too potent to "spam" it
>but i want soleus also
that's another climbing movement - also in isometric hold u stand in front of wall and brace your knee/thigh into wall and you press it in with your calf, one at a time

>so i don't have to do millions of reps in thousands of sets of calf raises a week
nope, these straight up don't work cause gastrocnemius beds the knee not extends it like in calf raises, and if u try to go to "failure" on calf raises back of the knee will hurt and they won't grow anyways - that's gastrocnemius rubbing on bones of extended knee trying to work with soleus in ur retarded calf raising

>>76537367
>Literally just train calves like any other muscle.
so true calves arent magical, skeletal muscle is exactly the same across human body
> but muscle composition of fibers fast slow twitch blah blah
completely irrevelant
>5 reps at high intensity, 3 sets.
2 sets of moderate continuous effort until u feel muscle worked
https://www.youtube.com/shorts/NfwtDIscQm8
yes just hang from your heel as u point toes, hang your lower body on heel hooked at table height and lift lower body by bending knee slightly and holding that gastrocnemius contraction
>ok but huwhy 2 sets of isometric hold?
cause u're not warm before u do the thing, it can be 3 but it's simply too much - isometric hold is too potent to "spam" it
>>76536657
>Train your muscles like a fat man train his calves.
fatsoes DO NOT DO CALF RAISES bot, they WALK, calf during walking bends the knEe as toes get pointed, this is the function of gastrocnemius - WALKING

pictured is magnus mitboe, he's and cloomber, he cloombs, he hangs from his heels during cloombing he has calves - no it's not fucking accidental bot lol :D

>>76512611
>/fit/ will cope below, lean is law
that is not lean though? that is TENSE
>DUDE IS PERTY DEPLETED. NO?
well no bot, it ain't real picture of real human :D
and yes it looks kinda depleted and frail but also tense, flexed

anyways, u want abs?
>YES
then crunch, crunch but don'tlift legs up, hook heel s on matress or sth and pull down and towards yourself
>yes, go on
and flex glute max a tad and crunch and hold and git abs like bruce lee
>u 4 realz?
yes, the difference between muscle haver and muscle not heaver is 1st one uses the muscle
>so what?
if u can use it u can gain control of it and use it
>that makes a lot a sense
as u perform the movement
>so like flexing biceps while curling
exactly, but curls are retarded cause u're opposing shoulder extension with front delt and that pinches out long head of biceps shoulder tendon
>kaput
yes your biceps will not work properly like that
>so u sit on bench sideways and lean on elbow with db in hand and do what?
thats's already awesome but supinate and flex biceps :D hit whole of biceps :D
>dunno human since i started doing it brachialis distinctly changed my arm topography
u're and bot u can't do shit

and gastrocneius is in heelhook :D
https://www.youtube.com/shorts/NfwtDIscQm8

>>76497199
>>76497202
>>76497206
>>76497707
>u gotta be obese
>it's gemneticism
>it's alien calf muscles
>u gotta abuse it
>u need MOAR WEIGHT

answered 1000 times over BOT
>>76488947
HEEL-HOOK GROWS CALVES
https://www.youtube.com/shorts/NfwtDIscQm8

>>76489122
>nor with rooning barefoot uphill with a backpack lol
either of those bot separately, i just buched em together for comedic effect but u went as far as advocating just that
rooning does not utilize gastrocnemius well either because it uses mostly tendon elasticity of calves
heel hook bitchen botten gpt-en :D heelhook grows gastrocnemius:
>>76488947
>>>76481967
>>>76482026
>gastrocnemius grows from heel-hook
>heel-hook is when u point toees and bend knee
>so ya lie on your back in front of table, u place heels on table and point toes and lift your lower body up by bending knees

and u're not jakob jngebritsen and u're hunched forward when u roon and u're not using gastrocnemius as much because of that bad skeletal alignment in rooning

walking with bad posture also won't do anything to gastrocnemius :D

>>76484012
>mirror pic + flexing + pump + tan + low quality pic with sharpening filter + being lean
yeah and roids and fucked nips :D hence t-shirt front pose but no tshirt back pose :D
>>76482537

>>76482997
>nothing you can do about your skeleton
wrong bot, u CAN rearrange it to a degree, i have done it and i keep on doing it daily :D
>>76481477
>>76481993

>u can't make ur clavicles longer hooman
this thing in the picture is not even human, it's and *** that's why it looks like an ant lol

>>76481002
>You can gain height for free
well yeah, and by yeah i mean exactly the reverse - when i stand sideways to mirror and look at my head level and posterior pelvic tilt my head goes down, and when anterior tilt head level goes up
>80% of people have APT
u are supposed to have slight anterior pelvic tilt, "neutral" or worse posterior tilt is BAD
>>76481011
>STAND STRAIGHT, STAND PROUD, WALK TALL
agreed bot with as much anterior tilt as u can muster with straight spine :D

thing is bot legs are attached forward with relation to spine so the more anterior pelvis u have - provided SI joint and spine (multifidus) can keep up - the better

>>76481002
>>80% of people have APT
and it should be 100% :D don't believe this "statistic" one bit though bot

>>76453981
see how calves, gasrocnemius is desperately trying to help your retardation here and complete the imbecilic exemercise u're trying to perform?
>it be flexing alright what is the problem ?
it tries but it can't do it because u are jamming support pads into achilles tendon
>so what?
u can use it and grow it, want to?
>no i'm good i just want bubble thighs, don't care about 3/4 of the leg gastrocnemius covers from calves though knee
that's alright, but if u ever want to stop looking like bloated retard with baloon thighs literal chicken legs it's here:

>>76449307
>great legs, real legs, anti-chicken-legs:
>https://www.youtube.com/shorts/NfwtDIscQm8
>do as isometric hold over table height, unilaterally, extend other leg below table for MOAR load

>>76452239
>I'm convinced it's also something to do with the way people walk, some subtle difference that favors the muscle over the tendon.
me too, i am actually certain of it as my first baby noob gains on calves i got during winter with my 40 minutes paced walk with perfectest posture possible - i did like 7 of these
it's gotta be slight anterior pelvic tilt and internal hip rotation that allows for longer stride and bend in knee and ankle at the same time propelling yourself forward with your calf
>>76450822
>so my calves getting bigger from running/jogging 4~5 times a week are fake? these huge balls growing at the back of my leg are just an illusion?
>do you even run?
no, i have seen it first hand: dude in hs picked up rooning and leaned out all over his body BUT calves, his calves stayed fat :D it looked hillarious cause it was like dead weight on him :D no bot, rooning does not utilise calf muscle but achilles tendon elasticity, that's why nignogs are decent rooners - a lot of tendon to store potential energy in during roon
walking (on flat and without added weight induced bend forward) is using muscle actively, provided u know what u're looking for and apply these changes to gait

>but i thought u can grow any muscle with weight training and hypertrophy stimuli ?
yes of course:
>>76450336
>>76450230
>>76449600
and then u walk and USE your second (and 3rd as u quipped somewhere in this thread bot) heart :D
>great legs, real legs, anti-chicken-legs:
>https://www.youtube.com/shorts/NfwtDIscQm8
>do as isometric hold over table height, unilaterally, extend other leg below table for MOAR load
https://www.youtube.com/shorts/NfwtDIscQm8