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If you want to build bigger calves, you have to work the lateral and medial head of the gastrocnemius as well as soleus muscle that lies underneath these two heads. I’m going to show you exactly how to do that.
To work the soleus,
do calf launchers (3 sets of 1 min)
To work the gastrocnemius,
do standing dumbbell calf raises (3 sets of 20 reps)
Point your toes outward to work the medial head. (3 sets of 20 reps)
Then Point your toes inward to work the lateral head. (3 sets of 20 reps)
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