1. Stretch your quads when doing hams- Stretching your quads between hamstring leg curl sets can be very beneficial. The stretching of the quads will allow your hamstrings to relax and have more powerful contraction. You will also increase the amount of motor units that are activated leading to more growth!
2. Adding to your calves- Try training them twice over a five day cycle. Have one workout be high sets like 12-15 and high total reps like 250-300. Another day should be low sets like 3 and low total reps like 80-90.
3. Variety is main ingredient for training success!- Break out of your current routine and try something new. We are all creatures of habit and therefore need to break out of our daily routines to really see change.
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