Mrrippedzilla
MIA - PM only
ive experimented a dozen different ways on calves, and even when running aas light weight has never been able to produce mass for me. even when performed for extended sessions, like an hour on just calves. the only pro i get when adding light weight high rep to my calves is they get defined as shit, but even then not an oz of meat is added during the process.
This is a post I made years ago but I still think the routine is close to perfection for guys who aren't genetically gifted with calves, give it a go
The calves are, arguably, the most genetically determined of all muscle groups, many people train them hard and still can't develop them properly.
I suspect the main reason for this is due to the location of androgen receptors (AR). AR are what testosterone binds to in order to stimulate protein synthesis. In men their is a higher AR density in the upper body, which is why you see shoulders/traps make huge gains when your on gear. However, the calves have a very, VERY low AR density so testosterone can't exert a strong effect here.
The two main muscles your working on the calf are the gastrocnemius (closer to the knee) and the soleus. The gastro gets worked on straight legged exercises (standing calf raise) while the soleus gets worked on bent knee work (seated calf raises).
The routine I recommend for maximum growth (alongside a caloric surplus obviously) is this:
Straight legged calf raise 5 x 5 with MAX weight
3 minutes rest between sets
For this you want to explode up, take a second to squeeze at the top, and then 3 seconds on the negative.
The gastro is a fast twitch muscle so it responds better to heavy loads & explosive movement, you also want to increase the weight with every set.
Donkey/seated calf raise 3 x 8-10
90 sec rest between sets
Here you want 2 seconds on the positive, 1 second pause, and 2 seconds on the negative (2/1/2).
You will probably have to reduce the weight on each set here because of fatigue, which is fine.
The soleus is a slow twitch muscle so it responds better to slow, long sets (you should feel a strong pump with this exercise).
Do this routine twice a week either on their own or after legs and follow it for around 8 weeks before deloading for 2 weeks.
I've had many people get good growth with this routine, so hope it helps