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In a recent short video on his YouTube channel, bodybuilder and lifting trainer Eugene Teo shares his simple tips for kick-starting growth in your calves, which can often be one of the most stubborn areas when it comes to developing muscles. muscles.

He begins by explaining the importance of slow, controlled reps and stretching the muscle enough: “Lower slowly for at least 2 seconds and hold the stretch position for at least 2 seconds on each rep. Train them 2-3 times a week, and do two exercises each workout: one with a bent knee and one with a straight leg.” He recommends 2-4 sets on each exercise, consisting of somewhere between 6-12 reps. .

Ultimately, Teo’s training protocol for calves is quite simple: stop treating them after the fact in your sessions and you’ll start making progress. “Most importantly, start your workouts with the calves instead of doing them at the end or skipping them altogether,” he says.

“Unfortunately, there’s really no secret here,” he adds. “Calves are like any other muscle group. Train them hard through a full range of motion with an emphasis on stretching, and they will grow.”

Variety can also be a useful tool to stimulate the calves: in addition to your gym sessions, consider going outside. Sprints, stair runs, and hill runs won’t just get your calves through a full range of motion, they’ll also work your glutes and hamstrings.