Calves are considered the most difficult body part to develop, but it does not take a miracle to make your calves grow into cows!
To acquire a decent pair of calves, you must be equipped with the correct principles on how to train them, and the motivation to train them intensively. Intensive calve training can be very painful with very little reward and will leave the calves feeling tender for days after. Since your calves are incredibly strong and carry your bodyweight throughout the day with ease, you must hit them with far heavier weights than they are accustomed to shock them. Use every high-intensity principle possible to force them into growing, and work on them at the start of your workout, when you have the energy to employ such intensity.
Remember that unless you are taking pharmaceutical assistance, there is not much point in training the calves more than three times a week, as they will not have time to recover and grow. Training them more than this will result in over-training and they will not grow.
The muscle on top of the lower leg is the gastrocnemius, which consists of to main lumps. The muscle underneath is the smaller soleus. When you flex the knee, the gastrocnemius goes slack, since it attaches above the knee joint the muscle is not fully stretched it does not do as much work during bent-knee calve exercises. The soleus, however, since it attaches below the knee joint, does proportionately more of the work during bent-knee movements such as the seated calf raise. The majority of calf training will be on the gastrocnemius muscles, since they make up over 70 percent of the lower leg.
Make sure that you warm up correctly and stretch the calves well, holding each stretch for at least a minute.
• Train with heavy weight and high reps (14-20)
• Use a variety of shocking techniques (drop sets, partial reps)
• Ensure good form, full range of motion
• Squeeze the muscle at the top of the movement
• Hit both muscle groups, seated and standing
• Use a natural stance
• Hold peak contraction for a few seconds for more intensity
• Train them up to 3 times a week as they recover quickly