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@bort For a better ROM I use smith machine and use less weights. I use small plates under my heels and even lean into the bar a bit so I'm not directly under the bar, my heels might be a foot and a halfs length in front of the bar. I use quite narrow stance too for this kind of squats. 50-60%...

@kaieraai Use full ROM, preferably do standing and sitting calf raises, try to hit your calves as often as possible, I personally end all of my workouts with calves, 3x of 15, last set AMRAP. All of your muscle potential is about genetics, stop blaming your calf genetics and just start working...

@sunflower39 Not ideal and you'll get gains slower than if you hit em 2-3 times a week,most likely at least, but you will get gains if you stay consistent.