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Step 1
First understand that two exercises must be performed to train the middle of the calf and the inner and outside of the calves.
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Step 2
The first exercise is the calf raises. Resisted calf raises will help grow the overall size of the calves. Use machines that require you to straighten out your legs and push the weight with your calves. A great exercise would be standing calf raises. In this exercise you set up like a squat machine and you raise the weights standing up, flexing the calves.
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Step 3
The second exercise is the seated calf raises. Sit down and have your legs underneath the pads. Have you calves move the weight up and down for a great exercise for the inner and outer muscle of the calves.
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Step 4
A great way to finish off calf work outs is to play any sports or run. Let the extra activity trigger different muscles in the calves.
