Do THIS Every Leg Workout For Big Hamstrings! (STARTING TODAY!) – ScottHermanFitness

Hamstrings play a major role in walking, running and jumping so make sure you give them the proper attention they need to grow and develop ESPECIALLY if you’re an athlete! Yes, aesthetically speaking, big hamstrings are a must. But also always remember that any muscle group ignored is a potential weakness! NO WEAKNESSES NATION! #BreakingTheNattyLimit

ALL LAGGING BODY PART WORKOUTS:

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Today I’m going to show you how to blast your hamstrings so they stop looking front heavy and you know what I mean! The majority of you probably go to the gym and you blast squats and you blast those quads but you aren’t giving those hamstrings the kind of love they need to look thick from the side. But that’s going to all change today. This is actually the 7th installment in this series on how to MAKE IT BIGGER, so if you have missed any of the other videos in this series, you can see the entire playlist HERE.

Let’s quickly recap why you’re going to be doing the exercises in this article the way I demonstrate them. Most people only take advantage of two out of the three muscle building mechanisms: Mechanical Tension and Muscle Damage. The one that most people don’t take advantage of is Metabolic Stress which can only happen through high volume and short rest periods. With that being said, these are the exercises you’re going to do to achieve metabolic stress in your hamstrings!

Exercise #1: Romanian Deadlift (6 – 8 Reps, 6 Sets)
In my opinion, the Romanian deadlift is one of the absolute best exercises you can do for hamstring growth because it’s going to allow you to take full advantage of the first two muscle building mechanisms: mechanical tension and muscle damage. Mechanical tension is the overload you’re placing on the muscles, while muscle damage is the micro tears that happen in the muscle tissue from all the overloading you’re going to do during your reps.

However, you have got to make sure you have proper form. The Romanian deadlift is not an exercise where you just kind of bang out reps like you do for a bicep curl where you just go up and down with the same tempo. With the Romanian deadlift, the stretch is where you want to get the most bang for your buck so you’ve got to make sure that you’re descending with a two or maybe three second negative. As you descend, you’re pushing your hips BACK, you’re not bending at your lower back and you’re not dipping your chest forward. The only reason your chest goes down is because you’re pushing your hips back and bending your knees. Once that barbell hits about mid shin level, you just return to the starting position and then repeat for those 6 – 8 repetitions. You’re only going to rest 90 seconds to 2 minutes in-between these sets.

The reason why you’ve got to make sure you go slow is because that’s where the entire exercise is happening. When you get to the bottom, you can literally go to the top as fast as you want because you’re not really working the hamstrings from the bottom of the movement to the top. All the work happens from top to bottom and with that being said, you might want to grab some wrist straps because if you don’t have wrist straps and you’re trying to overload on those hamstrings, 9 times out of 10 your forearms or your grip strength is going to give out way before you finish your set (mainly because you are going so slow). So make sure you keep that in mind, and if you’re interested in some wrist straps that I like to use, you can check those out HERE.

Exercise #2: Prone Leg Curl (200 Reps, 20 – 30 Reps Per Set)
You’re going to do these repetitions as fast as you possibly can, taking as little rest as possible in-between your sets. If you don’t have a prone leg curl machine, you can use the seated leg curl, it’s just that in my opinion you are going to be able to lift more weight for more reps with the prone leg curl. Whenever you do the seated leg curl, it’s almost like you’re always fighting the machine to keep yourself in the seat when you’re trying to lift heavier weight.

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