A seated calf raise machine is one of the best ways to grow the dense calf muscle. The calf muscle is very thick and requires a lot of weight to grow. 

How to Set Up:

1. Sit on a seated calf raise machine and adjust the weight and height of the machine to your preference. 

2. Place the balls of your feet on the little platform below the machine.  

How to Do:

1. Lower your heels as far as possible in a comfortable position; this stretches the calves (try to reach for the floor).

2. Using the balls of your feet, push upwards while trying to raise your heels as high as physically possible. To ensure the stretch is felt more, squeeze when at the top; if done too hard a cramp could occur. 

3. Slowly bring your heels back down and repeat this cycle. 

*Recommended to do 3 sets of 10-15 reps 

1-2 minutes rest between sets