Here's what i do. On mondays, i do a straight legged calf raise (standing raises) for the gastroc and on Fridays, i do a seated (bent at the knee) calf raise. I do about 6 sets total. I get the heavy, low rep sets out of the way on the first three and on the last three, i drop the weight considerably and do high reps (20-30) and rest minimully. Hope this helps.
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