Hypertrophy Range
It is important to know that there is an optimal set and rep range for inducing hypertrophy instead of strength or endurance. An effective exercise set would include a total volume of 36 to 50 reps for pure hypertrophy purposes. An effective program would be four sets of nine reps or five sets of 10.
Standing Calf Raise
Your local gym will likely have a standing calf raise machine. If so, you can perform sets of 12 to 15 reps at a moderate weight. At the end of each rep, lower your heels into a fully stretched position and hold for 10 seconds. Perform three sets. Give your muscles at least 48 hours rest before returning to the gym. If you cannot access a gym, use your body weight on a set of stairs at your home.
Leg Press
You can use a variation on the leg press to provide a hypertrophy-inducing calf workout. Place your legs shoulder-width apart. Extend your legs as far as possible without locking your knees. With your toes on the lower part of the platform, gradually raise your heels as far as possible and then return to the starting position with your legs extended almost straight. Be very careful not to let your heels slip off the platform because this could cause major injury.
Barbell Seated Calf Raise
Sitting on a flat bench, place a piece of wood or some other flat object on the floor about a foot in front of the bench. Place the ball of your foot on the object. Have a spotter place a weighted barbell about three inches above your knees over your thighs. While holding the barbell, raise your toes as high as you can for several repetitions.
