
The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it's time to up the weight to bring you back down to the almost impossible 8 rep sets.
What does intensity mean?

How can I build my stubborn calves?
You need to concentrate more on every rep of every set and get a complete stretch. Don't rush your calf training by just throwing in a few sets at the end of your leg training. Try training them first in the session and use a full range of motion with heavy weight.
How much time does a muscle need to recover?
Muscles usually require from 48 to 72 hours to fully recover from a hard training session. Your nervous system also requires full recovery. It depends on the person’s level of training experience and best recovery practices.
What's the best time to train?

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