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Hanging Hamstring Workout

October 10, 2014 | 0 Comments
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Want your Hamstrings to be HANGING out this summer? Then this workout is for you!

Inspired by 4X Mr Olympia Phil Heath who has, arguably, some of the most defined HAMS in the industry. This isn’t one of your run of the mill hamstring workouts, we about to go HAM up in here.

This workout is all about TIME UNDER TENSION and keeping those hamstrings filled with blood during your sets. So check your ego at the door when you walk in! We have thrown in Pre-Exhaustion, Drop Sets, Negatives and Stretch-fill techniques throughout this whole workout, so you better be bringing your A Game!

We highly recommend:

1. A TMJ Weight Lifting Belt

2. A set of TMJ Lifting Straps

3. A scoop (double scoop if you’re serious) of a super strong Pre-workout.

Exercise 1: Alternating Lying Leg Curl (Pre-Exhaustion)

First things first we have got to Pre-Exhaust our hamstrings in this workout, and when we say “Pre-Exhaust” we mean “PRE-EXHAUST!” This is not just a warm up, we want to FATIGUE these babies!   

Set 1: Warm Up with a light weight for 20 reps per leg

Set 2: Warm Up with a heavier weight for 15 reps per leg

Sets 3 – 10: Use a heavy weight and aim for 10-12 reps across all sets, no rest between*

*These are your 8 NON-STOP working sets.  Start with one leg, complete a set then immediately switch legs without rest. You should complete 16 sets in total (8 sets per leg)  The key here is to minimise your rest time…minimise to the point of nonexistence! NO REST! Pick a weight that allows you to get 12 reps with each leg per set.

Exercise 2: Feet High Leg Press

How do you follow up a Pre-Exhaustion exercise? With a MASS BUILDING exercise of course! To get it right, you have to have your feet super high on the leg press plate – pretty much so that your toes are hanging off the end. Ensure you are coming as DEEP as possible with each and every rep and make sure that you push from your heels.

Don’t forget we’re focusing on TIME UNDER TENSION so make sure you don’t relax your hamstrings at the top of the rep. We recommend placing your hands on your hamstrings to help with isolating the contraction and ensure they are TOTALLY engaged. BUT don’t use your hands to assist the movement, that’s your hamstrings job!

Set 1: Warm up with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Sets 3 & 4: Second & third working set. Use enough weight to cause failure between 8 – 10 reps, use the same weight for both sets.

Set 5: Final working set. Up the weight from the last set. Aiming for failure between 6 – 8 reps, then drop the weight by 50% and go for another 10 – 12 reps with a 4 second eccentric phase (negative).

*Rest 1 – 2 minutes in between sets*

Exercise 3: Dumbbell Stiff Legged Deadlift

By now you should be feeling wrecked but we’re just getting started. For this exercise you’ll need a pair of TMJ Lifting Straps, because no one wants their grip to fail when hammering their HAMS! We are looking to make each rep as gruelling as possible… so start by slowly lower the dumbbells for a 4 second count. At the bottom of the movement contract your glutes and hamstrings, slowly ‘dragging’ the weight back to the starting position. And again…making sure to KEEP that tension in your hamstrings at the top of each rep!

Set 1: Warm up with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Fourth working set. Use the same weight as Set 4 to cause failure between 6 – 8 reps. drop the weight by 50% and go for another 6 reps with an 8 second eccentric phase (negative).

*Rest for 2 – 3 minutes between sets*

Exercise 4: Lying Leg Curl

Back to the first exercise of this workout, but this time both legs together and that’s means TWICE the intensity! This is the second to last exercise so no time to hold anything back, every rep giving it 100%. This exercise we are bringing in a static contraction at the top of every rep. Keeping focus on your hamstrings during the holds is key to making DETAILED GAINS!

At the top of every rep, we are going to hold the contraction in the hamstrings for a 3 second count. To ensure you take your lower back out of the movement, we recommend lying propped on your forearms, to ensure your hips stay down against the pad. 

Set 1: Warm up with light weight for 15 reps (no static holds)

Sets 2 – 4: Working sets. Increase weight to cause failure between 10 – 12 reps incorporating static holds with each and every rep.

Set 5: Fourth & Final working set. Keep the same weight to cause failure between 10 – 12 reps. Immediately drop the weight 50% and complete only the concentric (positive lifting) phase of the rep. Now squeeze your HAMS for a 30 second static contraction.

*Rest for 1 – 2 minutes between sets*

Exercise 5: Barbell Stiff Legged Deadlift

Tired? Wrecked? Spent? By now you should be all three! One exercise left and we’ve saved the largest compound exercise for last…Barbell Stiff Legged Deadlifts! By now your hamstrings should be WRECKED so you shouldn’t need a lot of weight to fatigue them. Remember we are focusing on TIME UNDER TENSION here so don’t lose that connection at the top of your reps.

At the bottom of every rep, we are going to hold the stretch in the hamstrings for a 3 second count. To ensure you prevent your lower back from fatiguing during those stretch holds, we recommend using your TMJ Weight Lifting Belt when performing this exercise.

Not sure how to do stiff legged deadlifts? Check out our instructional video by clicking here:

Set 1: Warm up with light weight for 15 reps

Sets 2 – 4: Working sets. Increase weight to cause failure between 10 – 12 reps incorporating static stretch with each and every rep.

Set 5: Fourth & Final working set. Increase the weight to cause failure between 8-10 reps. Immediately drop the weight back to an empty bar and perform another 10 reps with a 4 second negative, still with the 3 second stretch at the bottom of the movement.

*Rest for 2 – 3 minutes in between sets*

 There you have it!

You’d be hard-pressed to find a more INTENSE hamstring workout than what you have just experienced.

So make sure to get yourself some Post-workout nutrition to feed your recovery and growth!

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