• Actually there are two ways to "grow" abs. 1 is to do a lot of reps of an exercise without resistance/weight like crunchs or sit-ups 2 is to do fewer reps with a weight or resistance during the exercise - like holding a 25 pound weight on ones chest while crunching. For size of other muscles - aka Mass - the usual treatment is higher weight lower reps. Aiming for 3 to 5 reps per set. For endurance, definition and toning one uses lower weight and higher reps say 10 to 15 reps per set. Calves are a bit tricky - they are fairly strong to begin with. Usually holding a bar with weight on the shoulder while do a toe lift on a board or step, however there are machines out there that place weight on your knees while seated and that tends to work. Calves will, if you are gaining mass all over, respond with less weight than say biceps, thighs, etc in a stand up exercise - your body provides the weight. So you can use say two dumbbells one in each hand. Further you can do the exercise standing on one leg using the other for balance (not holding up the weight. There are other variations on the theme.
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