You can do the traditional standing calf raise machine or use a Smith machine. The goal here is to chase some progressive overload, so make sure you're tracking your sets, reps, and loading each week.
Also use an intensity technique called rest/pause. If you've never done rest/pause then get ready for some pain and gains.
After your warm-up sets, do an all-out set with a weight that causes you to fail at around 12-15 reps. Rest 20 seconds and go back at it for maximum reps. Rest 20 seconds and repeat that process one more time.
related posts
Tip: Donkey Calf Raise
If your calves are smaller than your forearms, try this forgotten calf builder.
Lessons from The Dead Zone: The Bench
The dead zone is when injuries and frustrations mount. It can last a decade, but getting through it may be what gives you the biggest gains of your life. Here’s what to do.
Meet Eric Cressey
Ten years ago, most people who trained with weights had never heard of a "strength coach." Oh sure, there were sports coaches who worked with athletes on performance. And there were famous bodybuilders who theorized on hypertrophy methods in the magazines.
Tip: Break Mental Barriers to Squat Heavy
You have to mentally prepare for a PR squat. Here's how to do it.