When it comes to making your physique stand out, nothing is as impressive as some RAZOR SHARP hamstrings! If you want ‘cheese-grater’ GLUTES and ‘diced’ HAMS your going to have to push through the pain, and stick with this workout until the very end!
This workout IS NOT A GAME and involves pre-exhaust techniques followed by grueling stretch-fill techniques.
We highly recommend:
1. Dropping a double scoop of your favourite pre-workout.
3. Busting out your favourite tunes to dial in RAZOR sharp focus!
Exercise 1: Hyper Extension Machine, Glute Focus (Pre-Exhaust)
Body-weight exercises… ‘ain’t nobody going to build no muscle doing those’, right?… WRONG! By using a pre-exhaust technique the objective is to get blood flow to the working muscles and create the ultimate stimulus for maximum growth when followed by heavy compound movements.
Set 1: Warm up set with body weight for 15 reps
Set 2: Warm up set with body weight for 15 reps
Set 3: First Working Set. Start with a 10kg plate held at your chest, get 10 reps.
Sets 4+*: Add weight and go for 10 reps, or until failure.
*For each subsequent working set, continue to add 5kg per set. You’re aiming for 10 reps per set, so keep adding weight and keep doing sets until you can’t get 10 reps.
Exercise 2: Dumbbell Stiff Legged Deadlifts
Tired yet? Time to HOLD ON. Literally! 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 grueling as possible… so start by slowly lower the dumbbells for a 5 second count. At the bottom of the movement contract your glutes and hamstrings, slowly ‘dragging’ the weight back to the starting position.
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. Rest-pause for 30 seconds then bust out another 4-6 reps, then rest-pause for another 30 seconds before hitting a final 3-5 reps (double rest-pause set)
*Rest 2 – 3 minutes in between sets*
Exercise 3: Lying Hamstring Curl
If you’re frustrated by not being able to add enough detail to your hamstrings, PAY ATTENTION! On each set we are looking for controlled reps combined with a 3 second static contraction at the top of the movement. Completed with the correct focus and intensity, you will literally feel the CUTS and DETAIL being etched into your hamstrings as you hold the static contraction.
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)
Set 2: First working set. Increase weight to cause failure between 10 – 12 reps incorporating static holds with each and every rep.
Set 3: Second Working Set. Increase weight to cause failure between 10 – 12 reps incorporating static holds with each and every rep.
Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps incorporating static holds with each and every rep.
Set 5: Fourth working set. Keep the same weight to cause failure between 6 – 8 reps. Immediately drop the weight in half and complete only the concentric (positive lifting) phase of the rep. Now squeeze your HAMS and Glutes for a 30 second static contraction.
Exercise 4: Romanian Deadlift (Barbell Stiff Legged Deadlift) From Deficit
Done conventionally the Romanian Deadlift places tremendous stress on the hamstring in its stretched position… But we are never satisfied with ‘conventional’…
Start by placing two stacked 20kg rubber plates under each foot, with the barbell slightly in front of your toes… see what we are trying to achieve here?
Now slightly bend your knees, keeping your shins vertical, and bend over to grab the bar in front of you whilst maintaining a neutral back position. Keeping your arms and back completely straight at all times, use your hips to ‘drag’ the bar until your are standing completely straight up – the movement should always be steady and under control. Taking a deep breath and keeping your chest up, begin lowering the bar by pushing your hips back and ‘slightly’ bending your knees. You know you are doing it right if your hamstrings are SCREAMING at the maximum stretch position!
Set 1: Warm up with bare barbell for 15 reps
Sets 2 : Add weight to the bar to cause failure at 10-12 reps
Sets 3 : Add weight to the bar to cause failure at 8-10 reps
Sets 4 : Add weight to the bar to cause failure at 6-8 reps*
*Rest as long as you need to rest in between sets*
The purpose of this movement is to create an INCREDIBLE stretch in the Hamstrings. This stretch overload technique is extremely effective at engaging dormant muscle fibres and is believed to be responsible for EXTREME muscle growth via muscle-fiber splitting known as hyperplasia.
But we are not done yet! Now that we have stretched that b!tch, it’s time to finish it off by saturating the muscle tissue with all those nutrient GAINS!
Exercise 5: Seated Leg Curl
For complete muscle fibre SATURATION we will need sets of 20+ reps and continuous tension. There should be no ‘stretching’ or ‘flexing’ but rather a piston-like tempo to ensure the weight is constantly moving. You will literally feel your hamstrings SWELLING, rep after rep… Don’t worry though, they won’t BURST… yet.
Set 1: No warm-ups here, use enough weight to cause failure between 20-30 reps.
Set 2-3: Use enough weight to cause failure between 20 – 30 reps
Set 4: Use enough weight to cause failure between 20 – 30 reps, immediately drop the weight in half and rep out until failure*
*Rest no longer than 2 minutes in between sets*
Congratulations – You gave it a shot, had nothing to lose and everything to GAIN! If you have been looking to add significant size and detail to your hamstrings, you are now well on your way to building a SERIOUS pair of diced Hams!