Tag: nEWS
WATCH: Rae-Ann Coughenour-Miller Sets Female Bench Press World Record Of 274.4kg
Rae-Ann Coughenour-Miller recently set the all-time female bench press world record of 274.4kg.
Records are meant to be broken and over the weekend, a long-standing female record was surpassed. The 2021 Metal Militia (MM) National Power Lifting Invitational took place from July 17-18 at the Bayfront Convention Center in Erie, PA. Rae-Ann Coughenour-Miller stole the show when she set a new world record for female bench press with a 274.4kg (605lb) lift.
Becca Swanson held the previous record of 272.5kg (600.8lb). This was set back on March 8, 2008 at the 2008 American Powerlifting Federation Big Iron In-House Open. Swanson was at the top of the lift for an eye-opening 13 years and four months. Coughneour-Miller was able to set a new record with a lift that was 1.9kg more than Swanson.
Entering the weekend, Coughenour-Miller’s personal best at a competition was 258.5kg (570lb), which took place back in April at the 2020 MM Power Wars. The preparation for this event and eventual world record was not smooth sailing.
Rae-Ann Coughenour-Miller addressed some difficulties in her recent Instagram post.
It began with her husband undergoing multiple back surgeries. This forced her to miss out on some training time and when she did train, it was by herself. She skipped out on heavy days and struggled to lift 505lb. Coughenour-Miller’ opening lift at the MM National Power Lifting Invitational was 575lb. She ended up with the heaviest bench press of all-time and made sure to acknowledge Swanson.
“So with no expectations and no idea what to open with we set off for Erie. I decided to go with my original opener of 575. I ended up with 605 lbs. The biggest bench in history. I want to acknowledge @bigbeccaswanson. She has been in my corner for a long time. She was, is and always will be the strongest woman ever,” Coughenour-Miller wrote on instagram.
As part of the Anderson Powerlifting team, Rae-Ann Coughenour-Miller is featured with some of the other top lifters in the sport. This includes Jimmy Kolb, who holds the overall world record for heaviest bench press at 508kg (1,120lb).
Rae-Ann Coughenour-Miller is one of the top powerlifters going and has done a lot of winning since 2013. She has won gold in 18 of her last 22 sanctioned powerlifting competitions. There will certainly be more added to the collection in future competitions.
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Melvin Anthony Defends Chad Nicholls & Other Gurus: It’s Not Their Fault If Bodybuilders Take Too Much
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Melvin Anthony shares his personal experience working with Chad Nicholls and defends against accusations that gurus are killing bodybuilders.
Chad Nicholls and other bodybuilding gurus have been subject to criticism in recent years. There have been claims that the kind of supplementation and protocols they advise is too risky. That gurus are not doctors and should not be providing athletes with drug protocols that could end up endangering the athlete. Melvin Anthony is a bodybuilder who worked directly with Chad Nicholls and believes that these accusations are false. In our latest GI Exclusive interview, Melvin Anthony defends Chad Nicholls and other gurus – claiming that the risk comes from bodybuilders not following protocol.
In the world of pro bodybuilding, the human body is like a machine that needs the perfect set of elements to run perfectly. Bodybuilders will spend their entire lives trying to determine what works perfect for their own individual bodies. Not only that – but how to then push the limits and take their mass and physique to the next level. Bodybuilding gurus help aid in that process. They provide knowledgable insight into how to train, diet and supplement.
The unspoken truth is that this also involves advice on performance enhancing drugs and other substances. Over the years, these gurus have been praised for their knowledge and the results seen in their clients. They help bring athletes to new heights. But more recently, criticism has been laid at gurus for the dangers posed by their supplementation and protocol advice. Should a guru be held responsible if a health emergency happens to one of their clients because of the very protocol they recommended?
Melvin Anthony caught word of the recent allegations against gurus like Chad Nicholls. The claims go so far as to say he and other gurus like him are killing people. That they are drug dealers with no real medical experience. That they should be held responsible. Anthony disagrees. In fact, he has directly worked with Chad Nicholls. From his experience, Nicholls was nothing but knowledgable and responsible. He always took health into consideration when putting together a protocol for Anthony.
Melvin Anthony believes that the blame thrown towards bodybuilding gurus have been blown out of proportion. Yes, there is always an inherent risk in being a pro bodybuilder. But he also believes that many of the medical emergencies or tragic deaths are not due to the gurus – but the athletes themselves. A guru can only recommend a training program or drug protocol. When the bodybuilder goes home – there’s no telling whether or not that person really follows it. If the bodybuilder takes more than recommended and something bad happens, the guru is not directly responsible.
More than that, a bodybuilder can also not be transparent or truthful about their own lifestyle. A drug protocol might be recommended based on the current diet and training the athlete is doing. But if the athlete is actually not being truthful about their diet, or perhaps their own medical history, then the recommendation by the guru is based off of half truths. In this case, again, the guru is not responsible.
Melvin Anthony believes that this kind of miscommunication is what is largely to blame for medical issues with bodybuilders. He thinks that the responsibility lies with the athlete at the end of the day. No one is forcing them to do anything and, more importantly, if they don’t follow directions to a tee – it’s beyond the guru’s control.
You can watch Melvin Anthony go into detail about his experience with Chad Nicholls and his opinion on bodybuilding gurus in our latest GI Exclusive interview segment above.
Iraqi Heavyweight Champion Bodybuilder Salah Hussein Has Reportedly Died
Salah Hussein, famous bodybuilder from Iraq, has reportedly passed away.
Salah Hussein, the former heavyweight champion in Iraq, has reportedly passed away due to a brain stroke. The news has started to spread on social media and was first reported on Instagram by Bashir.Online.
“Salah Hussein, the famous Iraqi heavyweight champion, died of a brain stroke. He is a familiar name to Iranians because he once came to Tehran for participating in the Asian competition of the year and went on stage in the heavyweight category in freedom hall. Rest In Peace.”
Salah Hussein was one of the biggest names in bodybuilding in Iraq. He began making a name for himself in 2010 and worked his way up to being the IFBB Super Heavyweight World champion. During the Asian Games in 2010 in Tehran, Iran, Hussein helped Iraq place second in the competition behind Iran.
This is where Salah Hussein competed against Hassan Rahnamayyan and it sparked a friendly rivalry. Rahnamayyan, who is a champion from Iran, took to Instagram to tribute Hussein and express sadness.
“I can’t believe it,” Rahnamayyan wrote on Instagram. He continued:
“Our friendship began in 2010 competition on the stage of the Asian competition in Tehran, when I was invited by my dear friend Haitham Musavi and the presidency of Iraqi Federation as a guest to the Iraqi Technical Committee for the National Team Selection Competition. I was added and went to Iraqi Kurdistan in 2017, how much we messed with each other, he said if you are right, put a match again in Iraq, I will catch you this time, I said that I told you to get up for the Diamond Cup competition.”
“I’m writing these, my heart hurts, so that we can appreciate each other as long I will always remember you my friend. Rip my friend.”
Generation Iron will continue to update this piece as more information becomes available as no official source has confirmed the death or details at this time.
Generation Iron send out condolences to the friends and family of Salah Hussein during this difficult time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Bumstead Has Put On Some Serious Muscle in the Off Season
Chris Bumstead is looking impressive in his off season Olympia prep.
Classic Physique Olympia champion Chris Bumstead has shown some incredible muscle gains in prep for the 2021 show. The gains he’s made in the office season have been truly impressive.
Just because you’re the champ doesn’t mean you should take things easy. In fact, once you become the champ it’s only the beginning of your journey. It’s harder to remain the champ than it is to become the champ in the first place. It’s all about refusing to rest on your laurels and continue to grind as if you were still an amateur working your way up the latter. Chris Bumstead has come to understand this well and has pushed his body and mind to the next level after becoming Classic Physique Olympia champion.
A student of the game with an undeniable passion for bodybuilding, Chris Bumstead has pushed the envelope in his training. Working alongside brother-in-law Iain Valliere, Bumstead was able to achieve his ultimate goal of becoming an Olympia champion. With achieving such a lofty goal his new mission has become very simple: continue to win for as long as possible.
With that in mind Chris Bumstead has pushed his training to the next level. He’s been prepping hard to defend his title at the 2021 Olympia this October and has shown clear signs of improvement. The Classic Physique Olympia champion has packed on a great deal of new muscle onto his frame and it could prove to be the biggest factor in a repeat performance this year.
Massive Gains
A recent post on Instagram showcased just how massive Chris Bumstead has become.
With this level of muscle added to his frame you can certainly bet that Chris Bumstead will have some impressive musculature on display when he cuts weight and steps on stage.
Are you impressed with Chris Bumstead and the gains he’s made in the off season.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
George Farah Believes Being Shot Is A Main Reason He Got Cancer
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George Farah recounts the story of being shot and how he believes it relates to his later cancer diagnosis.
George Farah has lived many lives, almost literally. He’s nearly died twice. Once when he was shot in a bizarre wrong place, wrong time incident. And again later when he flatlined during a dramatic moment battling cancer. It’s at once tragic and miraculous what he’s been and survived through. That’s why we asked him to recount the story of being shot – which he surprisingly connects to later getting cancer. In our latest GI Exclusive interview, George Farah explains why he believes beings hot later led to him having cancer.
It’s well known at this point that George Farah was shot in an accidental mishap. It’s also well known that he was diagnosed with cancer and later (thankfully) recovered. He’s been through a lot. What’s great about Farah is that he’s a talker – and he’s completely open about discussing both the shooting incident and his diagnosis and battle with cancer. During our recent video conversation – we asked him to recount the moment he was shot and what that experience was like.
He briefly explained how he was misidentified as someone else – whom the shooter was gunning for. It was a “wrong place, wrong time” kind of situation. He also describes how traumatic the entire fallout was. He wouldn’t wish that kind of near death shooting experience to happen to anyone. Most people watching this video will likely agree. No one wants to be shot.
But the interesting bit of this story comes from what George Farah says afterwards. While he has no direct evidence, he believes that being shot is what eventually led to his later cancer diagnosis. He believes that having led pierce through your body as a foreign object is not good for your health (obviously).
But what he means more specifically, is that small fragments of the lead were most likely not able to be removed. That is then settling and flowing through his body in areas like his intestines. He thinks this kind of toxic and foreign material in his body is one of the main reasons he eventually had cancer.
“Because of that gunshot and because of those bullet fragments they left in me – that’s probably one of the main reasons I got cancer,” George Farah claims in our interview. He continues:
“I truly, truly believe, you know, just like you know lead is not good. That’s why if you have a house with lead, you have to paint it because it’s cancer, whatever, it’s not good… so imagine you have lead in your intestines and your rectum and all those places. They couldn’t take everything out. I think that’s one of the reasons.”
It’s an interesting theory and one that he whole hardily believes. Ultimately he tries not to dwell on it much. As he says it himself, he’s been “dead a couple of times.” He believes that there is a greater plan of fate that brings him through it. He’s grateful to be alive. It’s also a big reason why he’s changed his attitude about health in bodybuilding in our past interview segments. He knows what it’s like to almost lose life. Anything that one can do to extend life and avoid health risks should be taken seriously.
You can watch George Farah go into full detail about being shot and his cancer diagnosis in our latest GI Exclusive interview segment above!
Julius Maddox and Danial Zamani Hit Impressive Bench Press Numbers Over 750Lbs
Julius Maddox and Danial Zamani put up some insane numbers in their recent training.
Julius Maddox and Danial Zamani both hit some insane bench press numbers in recent training. Both powerlifters are on the hunt to hit 800lbs and cement themselves in history. Both have recently put up some insane numbers over 750Lbs (340kgs).
Julius Maddox has been hard at work chasing his dreams of hitting the 800lb bench press. While he may be the current world record holder in the raw bench press, Maddox isn’t content with lifting 782.6lbs, the current record. Maddox is motivated and wants to continue to achieve great things in his powerlifting career. Achieving the 800lb bench press would be just the feat to prove his incredible strength.
But Julius Maddox isn’t the only one who is looking for glory. There is another powerlifter looking to cement his name in history. That powerlifter is Iranian born Danial Zamani.
Recently Danial Zamani and Julius Maddox both put some insanely impressive numbers in their training in the gym. Neither man are showing signs of giving in and both are motivating the other to push themselves to the next level.
Maddox Hits New PR
Julius Maddox as always showed he’s an absolute beast in his recent training. In fact, Maddox put up 750Lbs for two reps, a personal record for the powerlifter.
?PR ALERT? (340kg) 750lbs X 2
Lost traction on the second rep so I racked it for safety. I’m officially ready for 800..
Zamani’s Undeniable Strength
Danial Zamani recently put up an insane 766lb (347.5kg) bench press. He’s closing in on the world record and shows no sign of stopping.
?347.5 kg raw bench press?
As I promised the world and all strength fans I reached my target weight. This weight is dedicated to all my fans and my supporters. Thanks alot from all international pages that post my trainings and motivate me to push more.
It’s not over yet wait for storming start in close future ?
It’s clear that both Julius Maddox and Danial Zamani have what it takes to lift 800lbs. Who will hit the 800lb raw bench press first? That’s anyone’s guess.
What do you think of the strength of Julius Maddox and Danial Zamani?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Legendary Bodybuilding Photographer Jimmy Caruso Dies At 95 Years Old
Jimmy Caruso, who is famous for his photographs of Arnold Schwarzenegger, passed away at age 95.
Jimmy Caruso, a legendary photographer in the sport of bodybuilding, passed away at the age of 95 on July 18. There was no cause of death released at the time.
Legendary physique photographer Jimmy Caruso died on July 18 at 95. The Montreal gym owner and Weider lensman shot some of the most iconic photos of Arnold Schwarzenegger and others in the late ’60s and throughout the ’70s. Here’s a story we did in 2019:https://t.co/yK8OKtnuKn pic.twitter.com/V0iBbbvxWR
— THE BARBELL (@TheBarbell) July 20, 2021
Caruso worked for Joe Weider’s Muscle Builder/Power magazine during the 1960’s. This is where his relationship with Arnold Schwarzenegger began.
Hailing from Montreal, Jimmy Caruso is best known for his photographs and relationship with the best bodybuilder of all-time. In 1968, Schwarzenegger would come to America to compete in the 1968 Mr. Universe, where he finished second behind Frank Zane. That same weekend, Schwarzenegger signed with Weider’s and had his first ever photo shoot in America. Caruso was the man behind the camera.
Caruso began showing an interest in photography at 14 years old when he was inspired by the work of Victor Nicoletti. He worked his way up to the top and earned an IFBB Recognition Award as the “greatest physique photographer.”
Schwarzenegger was photographer many times by Caruso and took to Twitter to send his condolences to his family.
“Jimmy Caruso was an artist, a visionary, and just a good man. His photos were beautiful and helped tell the story of the golden age of bodybuilding. You have heard me say I’m not a self-made man over and over – people like Jimmy are a big reason why.”
Jimmy Caruso was an artist, a visionary, and just a good man. His photos were beautiful and helped tell the story of the golden age of bodybuilding. You have heard me say I’m not a self-made man over and over – people like Jimmy are a big reason why. pic.twitter.com/Zw0dTlBegN
— Arnold (@Schwarzenegger) July 20, 2021
Caruso was not just a photographer. He dabbled in the bodybuilding game himself, along with being a trainer of many champion boxers and bodybuilders and a personal trainers at his gym. Caruso opened “Caruso Gym” In Montreal in 1954 when he was 29 years old. That was the same year that he finished second at the Most Muscular Montreal competition.
As a trainer, Jimmy Caruso had a big hand in the success of Roy Callender. In 1977, Callender won the Canadian Championships after being persuaded to leave professional wrestling and get back into the world of bodybuilding by Caruso. He would enjoy success during the 1970’s and 1980’s, including winning the 1979 IFBB Pro Universe and competing in Mr. Olympia four years in a row.
Today, Caruso’s gym is now known as “Gym-Zone Decarie.” Caruso stayed active well into the later part of his life. In recent years, Caruso was still actively working as a personal trainer in his gym.
Jimmy Caruso will be remembered as a legendary photographer and figure in the sport of bodybuilding. Schwarzenegger was not the only one to tribute Caruso at this time.
“We would like to send our deepest condolences to the family and friends of one of the true gentleman in our sport, Jimmy Caruso. The iconic bodybuilding photographer passed on July 18th, just prior to his 96th birthday. Some of the most legendary photos of Arnold over the years came from Jimmy’s lenses. He will be sadly missed. RIP,” Arnold Sports Festival posted on Facebook.
Jimmy Caruso Death – Obituary, Funeral, Cause Of DeathJimmy Caruso was an artist, a visionary, and just a good man. His photos were beautiful and helped tell the story of the golden age of bodybuilding……click link to learn more https://t.co/mF1SOvZ0l5
— News36Up (@News36U) July 21, 2021
Legendary bodybuilding photographer Jimmy Caruso dies at 95 https://t.co/iNeelzBihq via @evbodybuilding #jimmycaruso #photography @Schwarzenegger @ketch #evolutionofbodybuilding
— evo.bodybuilding-net (@evbodybuilding) July 20, 2021
Generation Iron send out condolences to the friends and family of Jimmy Caruso during this difficult time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Samir Bannout Shares Old School Stories Of Gold’s Gym And Arnold Schwarzenegger
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Samir Bannout talks about first coming to America, Gold’s Gym, and some early stories he’s heard of Arnold Schwarzenegger.
Samir Bannout is a bodybuilder who came into his prime during the tail end of the Golden Era of bodybuilding. He’s also a bodybuilder who lived the American dream similar to athletes like Franco Columbu and Arnold Schwarzenegger. He came to the US with a passion for bodybuilding and became a superstar and Olympia champion. So of course, he has some amazing first and second hand stories of the Golden Era of the sport. In our latest GI Exclusive interview, Samir Bannout shares stories about coming to America, Gold’s Gym, and Arnold Schwarzenegger.
Bodybuilding is a very different sport today than it was in the Golden Era. The core elements of the sport remain of course but it is now an entire business model compared to the fledgling niche sport it was in the past. Many bodybuilding fans today romanticize the Golden Era. A time when Gold’s Gym was an iconic location and not a business chain. A time when Arnold Schwarzenegger was a bodybuilding champion and not a politician or action star. A time before social media and a time when Joe Weider was still alive.
That’s why we asked Samir Bannout to tell us some stories from his time as a bodybuilder coming to America and rising in the ranks. Samir Bannout was present for the tail end of the Golden Era. He saw Arnold Schwarzenegger and other greats. He trained at Gold’s Gym and personally knew Joe Gold. He also made connections with individuals who were there from the very beginning.
Bannout describes reading the famous bodybuilding magazines in Lebanon and dreaming of becoming a bodybuilder in America. He saw how Joe Weider inspired athletes like Arnold Schwarzenegger to the USA. So Samir Bannout headed out to the United States. He landed in Michigan originally but eventually had an opportunity to meet Joe Weider. That convinced him to move the California and enter the Mecca of bodybuilding.
Samir Bannout describes it as a dream. He made it out to California and Gold’s Gym in 1978. He describes it as coming there just in time. It was the tail end of the Golden Era and he was able to meet Joe Gold, get a lifetime free membership, and that changed everything. He describes himself as a kid in a candy store.
Samir Bannout also describes meeting a man named Art Seller. This was the man who first picked up Arnold Schwarzenegger from the airport when he arrived in Los Angeles. Bannout ended up becoming close friends with Seller and learned of wonderful early stories about Schwarzenegger. During our interview – he shares a short but funny story of Schwarzenegger when he first landed in America.
You can watch Samir Bannout talk about his journey to the US, his stories of Gold’s Gym and some funny short stories of Arnold Schwarzenegger in our latest GI Exclusive interview above. Bannout mentions that he wants to help continue spreading the passion and love and stories of bodybuilding’s past – especially as many of these greats start to recede into time. This video is a great little oral history keeping the past alive.
Roelly Winklaar Confirmed For Chicago Pro, Competitors List Revealed
Roelly Winklaar Has Been Confirmed For Chicago Pro as Competitors List is Revealed
It looks like the Chicago Pro got a whole lot more interesting. It looks like it’s been confirmed that Roelly Winklaar will participate at the show.
The official Chicago Pro competitors list was just released. Roelly Winklaar was one of the names on the list confirming his participation at the show. Winklaar will be facing off against other top pros like Hassan Mostafa who is still hungry for a spot at the 2021 Olympia. He will also have to face Maxx Charles who has been looking impressive as of late.
Full Competitors List
While many speculated that Roelly Winklaar would compete at the Arnold Classic, it appears that the veteran bodybuilder has decided to take part at the Chicago Pro. Both the Arnold Classic and the Chicago Pro can grant the winner a ticket to the 2021 Olympia. But rather than contend with all the other top level bodybuilders, Winklaar has decided to try his hand at the Chicago Pro.
It’s a smart play to say the least. While Roelly Winklaar has what it takes to contend against the best bodybuilders in the world at the Arnold Classic, he’ll have a greater chance at success at the Chicago Pro. It’s simply a matter of probabilities. If he wishes to contend with the best of the best at the Olympia, earning his spot with a win at the Chicago Pro makes all the sense in the world.
Roelly Winklaar has been looking pretty impressive in the lead up to the show. While it was unclear what show he would be competing in, Whnklaar has clearly been hard at work.
Intense Training
Roelly Winklaar has been putting in some overtime in his preparation. From how things appear, Winklaar is a shoe-in to win at the Chicago Pro and his training is no doubt giving him some increased confidence.
Now all that’s left is to see what Winklaar brings to the stage at the Chicago Pro. If the above update is any indication, we could see “The Beast” punch his ticket for the 2021 Olympia.
What do you think of Roelly Winklaar competing at the Chicago Pro?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Check Out This Intense Lower Body Workout for Ripped Calves and Hams
Leg day. There. I said it.
Leg day can be one of the most challenging and often neglected aspects of being a bodybuilder. It’s confusing, it’s hard, and — let’s be honest — it wants what chest day has. Have you been training your legs for a long time but feel like your progress has stalled? Check out the intermediate lower body workout below for an excellent way to train your calves and hamstrings.
Please remember that this is an intermediate level workout intended for those who already have at least 1 – 2 years of serious strength training. We have a wide variety of leg workouts available here at Generation Iron to accommodate those who are just looking to get started.
How long should I be practicing this workout?
You can adjust the program to your level of comfort. Ideally, it should be performed for 8 weeks. However, if you’re stretched a little thin right now and don’t have that much time to get in a workout, you can modify it to be shorter and last for 6 weeks — though don’t expect incredible, long-lasting muscle to be built in that time.
Or, if you’re in a headspace where you’re really trying to motivate yourself, you can go harder and do it for 12 weeks. The most important thing is to make it work with however you’re currently working out, otherwise you won’t actually do it.
How often should I do it during the week?
You should cycle through lower body and upper body splits throughout the week however you feel most comfortable. Assuming you workout most or every day, you should consider doing this lower body workout two to four days every week, depending on how much you’re working out the other parts of your body.
Just try and match however much work you’re putting into your hams/quads with what you’re doing for your upper body and you’ll be fine. Also, make sure to take rest days in between those days so your muscles have a chance to heal.
Intermediate Leg Workout for Ripped Calves and Hams
Seated Leg Curl — 5 sets of 5 – 10 reps
Start off with a seated leg curl. Many of the muscle groups in the leg respond well to high intensity training rather than high endurance training, so it’s good to start strong and hit it hard.
Stiff Leg Deadlift — 5 sets of 5 – 10 reps
The stiff leg deadlift is an excellent modulation of the standard deadlift that really helps you feel the burn through the back of the leg and develop resistance in those muscles.
Standing Calf Raise — 5 sets of 8 – 12 reps
Moving into the calf portion of the workout, this is a great way to warm up that area of the body and build muscle.
Leg Press Calf Raise — 5 sets of 8 – 12 reps
A little bit more challenging than the standing calf raise, this helps build muscle in these groups by gradually increasing the intensity.
Donkey Calf Raise — 5 sets of 5 – 10 reps
This really encourages muscle growth in the lower leg and can be challenging at this point, so feel free to reduce the amount of sets/reps in this group to your comfort level.
Seated Calf Raise — 5 sets of 8 – 12 reps
Moving into the cool down period of the workout, this calf raise shouldn’t be skipped, since it builds the foundation for workouts to come.