What's going on Nation? I'm Scott from Muscularstrength.com and in today's video
I'm gonna show you guys how to blast your hamstrings. So they stop looking front heavy and you know what
I mean the majority of you guys go to the gym and you blast squats and you blast those quads
But you ain't given those hamstrings that kind of love
They need to look thick from the side, but that's gonna all change today and guys
this is actually the
seventh video in this series on how to make it bigger if you missed any of the other videos
I will post them down in my pin comment below and I will post the entire playlist in the end screens as well
So make sure you check it out. But before we get started
Be sure to click that notification bell, so you never miss a new video upload
from me and guys once again to quickly recap
Why we're doing the exercises you're about to see the way we're doing them
Most people only take advantage of two out of the three muscle building mechanisms
Mechanical tension and muscle damage the one that they don't really take advantage of is metabolic stress
Which can only happen through high volume and short rest periods
So with that being said, let's jump right into the exercises
So the first exercise is going to be the Romanian deadlift
and you're gonna perform six sets of six to eight repetitions
Resting only 90 seconds to two minute max in between those sets
And now in my opinion the Romanian deadlift is one of the absolute best
Exercises you can do for hamstring growth
because it's gonna allow you to take full advantage of the first two muscle building mechanisms
mechanical tension and muscle damage
Mechanical tension being the overload you're placing on the muscles
and then muscle damage being the micro tears that happen in the muscle tissue
From all the overloading that you're gonna 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 like 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 to
Maybe three second negative and as you descend you're pushing your hips back
Okay, you're not bending at your lower waist or at your lower back
You're not dipping your chest forward
the only reason why your chest goes down is because you're pushing your hips back
and bending your knees and
then once that
Barbell hits about mid chin and you just return to the starting position
and then you repeat for those six to eight repetitions now
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 we'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 guys
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
Nine times out of ten your forearms and your grip is gonna give out way before
You finish your set mainly because you are going so slow. So keep that in mind if you guys need some wrist straps
I'll link you to some that
I like to use down on my pin comment below and the second exercise is going to be a prone
leg curl
And you're going to do 200 repetitions as fast as you possibly
Can about twenty to thirty reps per set
Now 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 guys gonna be able to lift more weight for more reps during the prone leg curl
because whenever you do this seated
It's almost like you're always fighting the machine to
keep yourself in the seat when you're trying to lift heavier weight
Granted we're doing 200 repetitions. So you're not going to be stacking a lot of weight on the exercise itself
So it might not make a huge difference in this case
but if you do have the prone leg curl, I'd rather you guys use that and obviously when you do this exercise guys
Make sure you're using full range of motion all
the way down all the way up on every single repetition and as you bring that weight up,
You should be pushing your heels towards your butt
flexing your glutes and hamstrings as hard as you can on every single repetition
And this is gonna allow us to take advantage or take full advantage
of the third muscle building mechanism, which is metabolic stress
Which is lots of volume with short rest periods
Alright guys, so that wraps it up for the hamstrings workout
And if you want to apply this to your current training routine
all you're gonna do is on the day your training legs or hamstrings
Specifically you're gonna swap out what you're doing right now for this
this is a lot of overloading and there's a lot of volume even
though it's only two exercises and your hamstrings are gonna be absolutely
Fried now if your hamstrings are a lagging body part. What you want to do is after completing this workout
You want to wait
36 to 48 hours and then hit it again and you can do it up to three times a week two should be okay
but as a natural body builder
You have got to take advantage of multiple growth periods throughout the week
and the only way you can do that is hitting the same body part in multiple times now, like I said
this is the
seventh video in this series and I will be posting the playlist to all the videos at the end screens once this
Video is over, but I don't want you guys hitting every single body part with these routines twice a week
That's gonna be a bit of overkill
what I want you to do is work on your
Lagging body parts for about four to six weeks and then switch to a different video
Now if you want to take those workouts and make them a part of your regular routine, that's okay
but in terms of doing them twice a week
just pick one and then after four to six weeks switch
to another one to twice a week and that's gonna allow you guys to
Start to build a more aesthetically proportionate physique
is every time you look in that mirror. You're gonna be like
That guy Scott he did a good job. He showed me what to do
he told me I could do it drug-free and now I'm kicking ass, and I'm
smashing that like button on every single one of his videos
because I know he cares about me and I do guys I care
about each and every single one of you and that's why I'm
gonna be down in that comment section below answering your questions
as soon as this video is over and as always
More good stuff coming soon. See you guys