i will give a calf workout that hurts and works,,,i did 3 x per wk for long time and now 2x per wk i had to blast them and have built decent set of calves this is one exercise and done 1x per wk will get results,,,same weight is used through out cause the pain is intense,standing calf raise i use a number say 200 lbs on stack it goes ,,10 reps rest 5 sec,15 reps rest 10 sec,,,25 reps rest 10 sec,,back to 15 rest 10 then 10 to finish 75 reps total under minute rest a minute or so go again 2 times is plenty 150 reps less than 3 minutes,,,forearms i do old school weighted rope rolls up ,,down,up 3 x around...