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Muscle-Building Workout and Diet

What’s going on Nation? I’m Scott from and today guys I’m gonna save you from the embarrassment of skinny legs however the problem usually isn’t with the quads most people hit those every week But when it comes to the hamstrings, I don’t see too many people in my gym attacking them all that often And if you want that thick nice round look you need to prioritize Them and not to mention that they also go hand-in-hand with increasing your squat and your deadlift But before we get started with my three hacks for bigger hamstrings if you guys have enjoyed my videos and tips Be sure to click that notification bell, so you never miss a new video uploaded from me alright So hack number one. Don’t ignore the basic function of the hamstrings Unfortunately most people only focus on isolation exercises for hamstrings and believe it or not this can lead to an injury Because the hamstrings will start to learn to work as an isolated muscle group as opposed to With the glutes so if your program where your workout program only consists of performing Isolation type movements for the hamstrings you’re training them the way that they’re not supposed to be trained for maximum performance So if it sounds like you make sure when you train your hamstrings that you stat your workouts with Exercises that involve hip extension like deadlifts hip thrusts glute bridges or squats this will help avoid a future hamstring injury because these exercises train the glutes and Hamstrings together, which is their intended function not just knee flexion hack number two focus on overloading your hamstrings during the stretch so once you guys have incorporated some of the Exercises from hack one into your routine Don’t just run to a prone leg curl or see the leg curl as your next exercise Yeah, exercises like these can give you a good flex, but the stretch is non-existent And that is where you get the most muscle damage for regrowth now I’m not going to say that the prone Leg curl or see the leg curl are bad exercises But you need to utilize the proper order of these movements to see the most gains for instance you get much muscle damage for regrowth from Exercises that require a deep stretch such as a Romanian deadlift And this movement should be a staple in your hamstrings training, so let’s go over proper form now There’s a few things you have to keep in mind before we even get started with the movement number one unless you get really freaky Flexibility which I’m going to guarantee Isn’t the majority of you watching this video? The weight should not touch the ground in between your reps it should hover an inch or two above the ground every single time Basically gonna be bringing the barbell down to about mid Shin level Number two you’re not doing a traditional Squat stance so if you squat with a wide stance like this or your toes pointed out That’s not what you’re doing here when doing the Romanian deadlift? You actually want to stand with your feet about shoulder width apart and your toes facing forward So your heels should be under your shoulders when performing this Movement and the last thing you have to keep in mind for this exercise guys Is there is no spinal flexion during the movement? And that’s where most people go wrong with the exercise which is why they get lower back pain And why they don’t ever really fear their hamstring stretching and just to be clear Flexion is when you bend over like this. This is called spinal flexion. This is called spinal extension We want to stay in this position the entire time keeping our chest up so Let’s get started with the movement so first things first guys you’re gonna get over to your barbell and you’re gonna stand with your feet Like I said about shoulder width apart Then once in place what you want to do is you want to reach down and grab the barbell a little outside of shoulder width? So that your hands Don’t grind down your thighs as you go up and down and you’re just gonna deadlift the BAA to get into position Now once you’re in position keep those toes straight get a firm grip on that barbell And then as you lower the weight You’re going to sit back while keeping your chest up, and the by should drag down your thighs And then as soon as the body gets to about your knee height what you’re gonna. Do is try to sit back even more Keeping that eye on your back and by the time you get to about Mid-shin level you should feel a dee Stretching your hamstrings and as you guys can see the by at this point is Still almost three inches off the ground as soon as you get to that deep stretch come back to the top of the movement and then repeat and Even though I was demonstrating guys you still want to go Nice and slow like this as you go down. This is not a fast movement it’s a slow movement so you can feel the hamstrings stretching hold that stretch for a second and then return back to the top before repeating for reps if You do this exercise too fast. You will not feel the hamstrings getting that nice deep stretch So if you’ve been doing it too fast in the past Try to really slow it down to get the form correct, and then you’ll find that nice sweet spot We were able to perform multiple reps in a row without going into spinal flexion and really feeling those Hamstrings ripping and tearing and now I know you guys are gonna. Ask about stiff leg dead lifts and to be honest with you They’re inferior exercise when compared to Romanians in terms of targeting the hamstrings And they actually will place a bit more emphasis on your lower back and your glutes and I’ll explain to you why the whole reason Why your Romanian deadlift works, so well is because as you go down you’re bending your knees and you’re sitting back and it’s this process of sitting back which gets that real deep tear and stretch through the Hamstrings when doing a stiff leg deadlift and to be honest with you guys Most people do this wrong and I’m gonna show you why you actually need to stand on a platform In order to do this exercise correctly because you need to get your hands as close to the ground as possible From full range of motion of the movement also some other some other changes here, too. It’s a stiff Leg so your legs are gonna. Be straight the entire time and we’re also going to be going into spinal flexion Which is why like I said in the beginning it hits a lot more lower back So what does it mean if this movements targeting a lot more lower back? Well it means that? You’re certainly not going to be able to lift as much weight to overload your hamstrings because your lower back can only handle, so Much weight when doing a bent over movement so stiff leg deadlift legs are stiff you come all the way down you’re still sitting back, but now you’re going into full spinal flexion until you reach the bottom of the movement and Then you’re picking the weight back up so keep those legs nice and stiff lock out those knees All the way down full spinal flexion and then all the way back up So you guys can try it if you want But after doing one set of each you’ll instantly realize that the Romanians are the superior Exercise you should be doing and the third and final hack guys finish off your hamstrings with volume now that your hamstrings are pre Exhausted they are primed for some serious muscle stimulation, and we’re going to do that by attacking them with volume But instead of going straight to an isolation movement like a prone leg curl We’re going to combine our tip from hack number one with an exercise that will allow you to get both the benefits of the flex while also working the glutes and core to ensure the Hamstrings continue to work together with the glutes so the exercise you’re going to perform Is the bodyweight hamstring curl on an exercise ball so to perform this movement all you need is an exercise ball? but it’s gonna be much more than just Bringing your heels to your butt guys a lot of people they go to the gym They do this exercise they get into position and they just do this like there’s no thought process going on whatsoever That’s not what we’re trying to do now that the hamstrings are pre exhausted from the other exercises We want to overload them with volume, but we can only do that if we perform the exercise properly And I’ll explain what I mean now remember if we want the hamstrings to work in unison with the gluts So before you even start the exercise you’re gonna flex your glutes and extend your hips to the ceiling like this Once in place you’re gonna bring your heels to your butt And as you bring them to your butt you’re gonna flex your hamstrings And your glutes as hot as possible at the bottom of the movement Once you do that you’re gonna return to the starting position and repeat Four reps and every single time you do a rep You’re extending and as you bring your feet in you’re flexing your glutes and hamstrings as hot as you can before we’re turning back to the starting position and that is how you’re going to finish off your hamstrings and Continue to teach them to work in unison with your gluts while overload With volume now if you don’t have an exercise ball You can also perform the movement by hanging from a barbell with your feet on a bench Once in place all you have to do is pull through with your heels But make sure your body is angled down so you can get a full flex during the movement if you guys enjoyed the video Be sure to smash that like button and if you’re looking for a new program guys check out my site No gimmicks, just great programs with proven results and as always more good stuff coming soon

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