Here's what I'm doing right now, and I really like it. I'm posting the entire day. It's somewhat low-volume for a BB workout but I am still "walk funny" sore...and I did it on Friday, today's monday! :aargh:
A. 4x5 seated calf-raise, one leg at a time, touch the muscle to feel the contraction (I use DBs, you can also use a smith machine or a bent-leg seated calf raise machine) - slow eccentric, pause at bottom, fast concentric, pause at top
B. 5x5 Back squat (first two sets are lighter warmup sets, last three are heavy)
C. 3x8 low, close-stance leg press
D. 1x20 medium, wide-stance leg press
Weighted quad stretch off bench 1 minute
E. 3x12 calf raise in leg press, slow eccentric, pause at bottom, explosive concentric, pause at top
Add a bunch of weight and do a minute stretch in the leg press for your calves...it should hurt for the last 10-20 seconds
I like this program...Monday, btw, is back/hams/shoulders/forearms, and Wed is chest/biceps/triceps.
This week is the third week on the program, and I am going to add in some cable ab crunches and hanging leg raises on Friday.
I think the real keys for calves is being consistent, using the hardcore weighted stretching, and pausing at the bottom of the rep and never bouncing, to minimize the stretch reflex.