6Pack99’s BodyBlog

Train calves twice a week (as part of your leg workout or separately,
whichever works better for you).  

Do 2 exercises for calves each workout, first do standing calve raises
(or any other calve raises where your leg is not bent), 2nd do seated
calve raises (leg bent).

For each exercise, do 5 sets as follows:

You’re going to start your working sets with your heaviest weights, so
make sure to do enough warmup sets to be ready to handle the heavy
weight.  

Set #1 - Do the heaviest weight that you can possibly get 5 reps with.
If you don’t reach 5 reps, then next workout do the same weight and try
to reach 5.  If you do reach 5, make sure to increase the weight in your
next workout.

Set #2 - Add some more weight, 10 or 20 pounds is generally good.  Do an
“isometric hold” with this weight.  In other words, do one rep, and hold
the weight at the top, with your calves completely stretched.  Hold the
weight in this position for as long as you possibly can, try for 20
seconds or so.

Set #3 - decrease the weight, such that you’ll be able to do 10 reps.

Set #4 - decrease the weight, and do 15 reps

Set #5 - decrease the weight, and do 10 reps, VERY slowly!  It should
take 3 seconds to lower the weight and 3 seconds to raise it.  The goal
here is to make this last set last very long, to keep the calves under
tension for up to a full minute.