Vice Nights Oversized Tees Have Arrived! Tap Here!
workouts

Haters Hamstring Workout

March 29, 2015 | 0 Comments
Reading Time: 5 minutes
Continue Reading

Generally in bodybuilding it’s all about slow contractions and really FEELING the muscle you are targeting. However due to the fact that this workout is meant to be done quickly, with a moderate to fast rep tempo there isn’t going to be any slow contractions here…hence this is “The Haters Hamstring Workout”

#AintNobodyGotTimeForThat

We are all about SUPERSETS, VOLUME and SHORT REST PERIODS for this hamstring workout. The goal for this workout is to get as much blood as possible into the hamstring, in as LITTLE TIME AS POSSIBLE. Turn up the INTENSITY, this workout is going to be TOUGH, but if you follow it…you make it to the end… the benefits will be more than worth it!

Mixing things up, is the only way to SHOCK the muscles and forcing growth!!

We highly recommend:

1. 1 scoop (…or more if you’re serious) of an INTENSE Pre-workout

2. A set of TMJ Lifting Straps

3. A TMJ Weight Lifting Belt

Exercise 1: Lying Hamstring Curl Superset with Dumbbell Stiff Legged Deadlifts

It doesn’t get any more INTENSE than this as your first superset! You’ve got your lying hamstring curls to really get that contraction at the top and then jumping straight into dumbbell stiff legged deadlifts where you can STRETCH those hammys you just tore up!

For your stiff legged dumbbell deadlifts; to take the pressure of your lower back and keep the tension on your hamstrings, push your hips back as far as you can until you feel a stretch in your hamstrings. Keep your feet positioned close together, firmly planted on the ground and your back straight. Go down as low as you can but DO NOT let your lower back round. 

Remember like I said earlier, got to keep that tempo UP! Make sure you’re in control of the weight and BUST those reps out!

Set 1:  Warm up with light weight for 20 reps on the lying hamstring curls then immediately grab some light dumbbells and complete 20 reps of stiff legged dumbbell deadlifts.

Set 2:  First working set. Increase weight so you can complete 15 reps for both exercises but not to the point of failure. Complete your 15 lying hamstring curl reps, a good pump should be forming, then immediately superset with 15 reps of stiff legged dumbbell deadlifts.

Set 3: Second working set. Increase weight so you can just complete 12 reps for both exercises, not to failure yet but close. Complete 12 reps of lying hamstring curls then immediately complete 12 reps of stiff legged dumbbell deadlifts.

Set 4: Final working set. This is the BIG ONE. This is the set that counts!! Increase the weight for both exercises again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of lying hamstring curls to and BEYOND the point of failure then immediately stand, if you can, and perform as many reps as possible on stiff legged dumbbell deadlifts. You may want to make sure you put on your TMJ Weight Lifting Belt to save that lower back from giving up before your hamstrings do.

*Rest between sets is 45-60 seconds, or as long as your training partner takes*

Exercise 2: Seated Hamstring Curls Superset with Bulgarian Split Squats

Lets keep this pace going with, yep you guessed it, another superset! We’re just getting started here!! Seated hamstring curls straight into some bulgarian split squats are really gonna get those hammys BURNING!!

To set yourself up for a bulgarian split squat, all you need it a bench and some dumbbells. A bulgarian split squat is very similar to a lunge but with your back leg/foot up resting on the bench placed behind you. The further you place your leg in front of you and the bench, the more emphasis there will be on your hamstring and glute tie in. Very important to make sure you only use your front leg, placed on the ground to drive up and to control on the way down. Your leg behind you/on the bench should do minimal work.

Set 1:  Warm up with light weight for 20 reps on the seated hamstring curls then immediately using just your bodyweight complete 20 reps of bulgarian split squats.

Set 2:  First working set. Increase weight so you can complete 15 reps for both exercises but not to the point of failure. Complete your 15 seated hamstring curl reps, a good pump should be forming, then immediately superset with 15 reps of bulgarian split squats. We recommend using your TMJ Lifting Straps here to help save your grip and so you can put more focus into your balance for your split squats

Set 3: Second working set. Increase weight so you can just complete 12 reps for both exercises, not to failure yet but close. Complete 12 reps of seated hamstring curls then immediately complete 12 reps of bulgarian split squats.

Set 4: Final working set. This is the BIG ONE. This is the set that counts!! Increase the weight for both exercises again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of seated hamstring curls to and BEYOND the point of failure then immediately stand, if you can, and perform as many reps as possible on bulgarian split squats.

*Rest between sets is 45-60 seconds, or as long as your training partner takes*

Exercise 3: High Feet Leg Press Superset with Walking Bodyweight Lunges

What better way to finish off then with a MASS building exercise supersetted with one of everyone’s least favourite exercises! To get the leg presses 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. Feel free to place your hands on your hammys to feel them contracting BUT don’t you dare try to help them out!!

These lunges are the final burnout so NO RESTS or PAUSES between steps. However you are going to perform a pulse at the bottom of each rep/step just to make sure we REALLY finish them off. You only want to come up about ¼ of the rep, at most, before going back down and then coming back up to the top and taking your next step. Just like with the bulgarian split squats, we want out front leg to come out a bit further in front than you normally would to put more emphasis on your hamstring and glute tie in.

Lets get straight into it people, NO Warm up required!!

Set 1: First working set. Pick a weight that you can complete 15 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 20 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity! 

Set 2: Second working set. Increase weight to cause failure at 12 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 22 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity! 

Set 3: Third working set. Increase weight to cause failure at 10 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 24 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity!

Set 4: Final working set. You’re going to be feeling it. I MEAN FEELING IT. But the last set will be worth it. Increase the weight for leg press again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of high feet leg press to and BEYOND the point of failure then immediately stand, if you can, and perform as many walking lunges as possible…BUT you have to get a minimum of 26! Remember, no rests or pauses!!

*Rest between sets is 30-45 seconds, or as long as your training partner takes*

There you have it, a total of three exercises containing four sets per exercise, SUPERSETTED, making this workout a total of SIX exercises and a total of 24 SETS! 

Quick and efficient, no MESSING around here GUYS!…and don’t forget “Haters Gonna Hate”

Now go get your post workout nutrition sorted to feed those GAINS!

How can we help?
Your Cart