How can i make my calf musceles tighter bigger

[bullden1]

Hello all Im an extremely thin chick.I have small thin arms that i wish to put some meat on yet dont kno how.Now dont get me wrong,i got SOME meat,but i need more.How would i be able to make my goods bigger,my calf musceles tighter,& my arms stronger....ALL from practicing??
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padded panty girdle