Here’s a quick and dirty fix for small calves:
- Start at the standing calf-raise machine. Do eight reps using an engaging weight with a two-second pause at the bottom of each rep.
- Rest 10 seconds.
- Load a barbell with about 25% of your body weight. Hold it in a squat position and, with minimal knee bend, jump up and down, bounding with the calves on each rep.
Do this for 30 reps. The eccentric damage caused by the landing will favour hypertrophy.
- Repeat the superset four more times.
If that doesn’t make your calves grow, nothing will.