I alternate high rep days with high intensity days....by high reps I mean 70-100, with different foot positions 1 set of regular foot placement, 1 set of toes pointed inward, 1 set of toes pointed outward, and since I'm double jointed I place both feet 90 degrees, so it looks like I broke my ankles. High intensity, is low reps with as much weight as I can take...my calves are at 23...I can't fit into any normal pants now. Shorts 24/7 365.