1) Train them first in the workout. Most people train calves at the end of a thigh workout, so the effort is just not there. Train them on arm day, before arms, and watch them jolt into new growth. Don't worry, your arms won't shrink into oblivion.

2) Use the appropriate reps for the exercise. The number of reps depends on which exercise you're doing. In exercises where you bend your knee, most of the load is taken by the soleus, which is one of what kinesiologists call the antigravity muscles-that is, the muscles that are firing when you're in a standing position. Muscle biopsies and autopsies have revealed that the soleus is composed of approximately 88 percent slow-twitch muscle, meaning it responds better to high reps. Sets that you complete in less than 40 seconds won't do much for the optimal development of that muscle.

In exercises where your knee is straight, such as donkey calf raises and standing calf raises, the gastrocnemius handles most of the load. The gastrocnemius is composed of approximately 60 percent fast-twitch muscle and responds best to sets that can be completed in approximately 20 to 40 seconds. Make sure to do the knees-locked exercises first in the workout, as they recruit the higher threshold motor units.

3) Pause in the bottom position. It's a simple trick that will do a lot to promote growth in the calf muscles. After you've completed the eccentric, or lowering, pat of each rep, pause in the bottom position before performing the concentric, or lifting, part. The length of the pause should be one to four seconds, depending on the repetition count-the higher the number of reps, the shorter the pause. To give you an idea of how that works, on sets of 35 to 50 reps you'd pause for only one second at the bottom. On sets of six to eight reps, the pause should be extended to four seconds.

4) Reduce lifting speed. For a change of pace and some new growth, aim at taking five seconds to lift the weight and five seconds to lower it. After six to eight reps at that slow tempo, you'll feel a significant buildup of intramuscular tension in the calf muscles because you won't be using momentum to help you complete the exercise.

5) Give unilateral training a try. If you have difficulty feeling your calves work when training them, you should be able to create a new growth spurt with unilateral training. Experiment with one-leg calf presses on the leg press. Concentrating your neural drive on a single limb will enable you to maximize the load on the calf muscle.

6) Try calf raises on the hack-squat machine. Since both your body and the calf bock are at a 45 degree angle, it will be easier mechanically to reach the top portion of the range. That will change the resistance pattern of the calf muscles, challenging the nervous system and jolting new growth.

7) Train the muscles involved in dorsi-flexion. For maximum lower-leg development you need to train all areas of the lower leg, including the muscles on the anterior, or front, of the calf. When you perform those exercises be sure to pause in the bottom position for a two second count. Also, its important to stretch the gastrocnemius and soleus muscles after every set of tibialis anterior work. Since the calf muscles are rather resilient, I'd use the standing calf machine to provide enough load.

8) Learn the PIMST. Acupressure points in the body can increase your calf strength instantly by 2 to 15 percent. You can learn where they are in a hands on seminar called the Poliquin Instant Muscle Strengthening Techniques. More strength means more overload and more growth.

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