1. Don't Forget Them
The calf muscles that run from the back of your knee down to your ankle are the third strongest muscle group in the body after glutes and quadriceps. It's common to see a man with huge upper body muscles and itty bitty calf muscles. Unless you're genetically blessed, it's difficult, but not impossible, to build the calves with various calf raise exercises.
2. Stretch and Balance
Before and after training the calves you should stretch and warm up. Properly stretched and strong calf muscles inhibit shin splints and strained calves, which can be very painful. After a 5-minute cardiovascular warm up, stretch well by taking a large step forward and lunging down on the forward leg. Keep the back heel on the ground. Another good stretch, especially between sets, is placing your toes on a stair or barbell plate and pushing the heels down until you feel a good stretch.
3. Lift Your Own Weight
Challenges with calf raises include getting a full range of motion and employing proper form. You must remember to bring the heel down as far as possible and back up as far as possible. Do a one legged calf raise on a dumbbell, board or thick plate. A dumbbell is best because it will cause you to work the calf harder just to keep it from rolling. Stand your foot on the handle just between the toes and arch. Extend the heel down and let the dumbbell roll slightly forward. Lift up on the ball of the foot and let the dumbbell roll slightly backward. Make sure to hold onto something solid in case you slip off.
4. Build up the Tension
Using tension rubber bands is an excellent way to isolate the calf muscles. Stand on the band with your toes. Raise the ends of the band up to your shoulders and keep your hands next to, but not in front of your shoulders. Don't move the hands as your raise up as high as you can using your calves. A seated barbell calf raise will allow you to increase the weight without sacrificing a full range of motion. Place a block or 85 pound plate about a foot in front of you sitting on a flat bench. Place a barbell about a hand's length from your knees. Rise up on the toes and contract the muscle. Lower down slowly and repeat for 3 sets of 12 to 15 reps. Increase weight for each set.
5. All Shapes and Sizes
If you're trying to grow your calf muscles lift heavier weight and plan to endure soreness as your calves grow. Use a variation of calf raises, including the machines in your gym including a standing calf raise machine and a seated calf raise. Work each leg one at a time. Women typically won't want large calves unless they're competing and should choose lighter weight with higher repetitions.
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