ive been working out routinely for about three years and have got to as heavy as 229 but cant seem to hit that 230lb mark. ive stepped up my calorie intake but am thinking im not doing a workout for more advanced lifters like i should be and was hoping someone had a good workout for me to try. im currently doing a four day split broken down into (chest,tri's)(back,bi's)(legs) (shoulders,calfs). i still get good and sore from my workout but could use advice from more exp lifters like the people on this site. the other problem im having is i cant seem to get my calfs to get big no matter what i try. ill admit when i first started training i neglected them but realized the importance of them and have been trying like hell since. any help or advice would be greatly appreciated.