For one, you can use the standing calf raise machine for machine shrugs. Barbell and dumbbell shrugs are the go-to for many guys, but they come with one major downside: grip strength.

If you want size and strength in your lower legs, you need to put in the right type of work. Here's what you need to know.

You can do this exercise using a calf raise machine at the gym, but if your gym doesn’t have one, or you’re still working out at home, all you’ll need is a sturdy chair or exercise bench.

While commercial gyms may have designated seated or standing calf raise machines, you can easily add resistance - if you're not doing them bodyweight - by adding dumbbells or kettlebells.

Get on the standing calf raise machine (or the Smith machine in Gantcher), and put about 1/3 of your normal working weight on the bar. Do 100 reps at this weight. It will burn like crazy, and at a ...