okay guys we're at riverside family fitness today we're gonna train
hamstrings it's kind of like my new gym it's a little bit quieter I did not eat
breakfast today because I 15,000 calories yesterday so I'm feeling pretty
full so I didn't I just skipped breakfast I had my pre-workout on the
way here which is basically mainly made up of amino synergy I'm gonna do another
two scoops for my intra workout because I'm on an empty stomach I feel like it's
even more important today just to get some essential amino make sure I'm
not losing muscle or being catabolic in any way so we're gonna start with
hamstrings I don't come in here with any other speed I've trained myself to do
this thing at this level of intensity no matter what this is how I train
I usually start with lying leg curls feel like it gets the whole hamstring
kind of warmed up and get me started for some other exercises one tip I can give
you guys try and do it with your legs together okay
everybody does lying leg curls with your legs apart you're gonna get more hips
and more glute that way try and keep your legs together that's your first tip I'm
gonna do a set I'll give you guys another
some of you know I had a tricep tear and I had surgery about eight weeks ago so I
haven't done any upper body stuff in about eight weeks I've been doing a lot
of legs
you want to make sure you keep your butt down on the lying leg curl one of the
ways to do this is to lift your knees on every rep so as you come up to the top
of your heels try and lift your knees you can't lift your knees if your butts
up
sometimes I like to add inclusion bands to my training for extra intensity so
what this is gonna do is increase my pump by trapping the blood in the muscle
okay so we're gonna tie it off at like a 7 8 out of 10 tightness we're gonna do a
little more bit higher volume reps cuz you don't you don't do inclusion
training with heavy weight you do it like a moderate to lightweight more
weight so we're gonna be the 10 to 15 range and we're gonna try and drive as
much blood into the muscle as possible
so these are some of the finer points very short rest periods so you're gonna
go right after your partner higher reps you're gonna be in the 10 to 15 even 20
range you're gonna leave the bands on from the start of the exercise to the
end of the exercise and you're gonna only wrap at a 7 out of 10 to 8 out of
10 strength you want to like you don't want to tie it off to like 10 out of 10
where you can't feel anything
you think you got a pump and you take the straps off and the blood rushes into
your fucking leg then you got a pump
so we're doing a glute-ham raise this is the Crippler
it's the humbler if you think you're strong this will show you that you're
not so what we're doing is the plate loaded glute-ham raised machine as you
can see I got like four plates on it because my upper body I'm just too heavy
for my hamstrings arent strong enough to pull me up I need the
counterbalance of four plates to help me I'm working on getting stronger and
trying to work down to three plates two plates one plate you get stronger on the
machine but this is the be-all end-all of hamstring development
my podcast episode seven I interviewed Alvin Brown who's my life coach back in
the day and I was having some issues taught me a lot of good life lessons and
one of the things he said in that podcast was the way you do one thing is
the way you do everything so when people ask me hey man how come you have a torn
tricep and a fucked-up knee and your fucking 40 and you're still in the gym
killing it where's that motivation come from where
why are you training so hard when it's only one body part that you can train
the rest are fucked up because I've trained myself to do this thing at this
level of intensity no matter what so when you guys are out there looking for
motivation it's not motivation it's this is how I train it doesn't matter if I
fucking feel good if I want to go to the gym if I don't want to go to the gym I
don't come in here with any other speed
moving on to calves now and I used to always avoid standing calf raises
because I wasn't strong on them but um I really feel like if you have high calves
genetically which I do the only thing you can do is make your gastroc as big
as possible and this is the machine that's gonna do it so really heavy
standing calf raises really heavy seated leg press and then you want to try and
build your soleus to get that thickening up that bottom as much as you can but if
you have genetically bad calves I don't think you should ignore them because you
can make them 25 to 50 percent better are you gonna grow dorian yates calves
if you're born no calves probably not I've been demolishing my calves three
times a week I don't think they're ever gonna be Paul de Mayo dorian yates
Mike monterosso calves they're always gonna be on the smaller side but that
being said you have to maximize what you do have so the way we do that I believe
is more frequency three times a week different exercises each time and I try
and do two of the three days really heavy and one bit one day with more
volume like 20 30 reps as long as you're keeping as much variation as possible I
feel you can attacks all the fibers but predominantly you want to go heavy with
a controlled negative
all right so doing some seated calf raises load under stretch works best
with calves but in saying that you have to be careful so even though I want to
do an extra stretch on the standing calf raise I don't because I got 600 pounds
on there I don't wanna tear my Achilles tendon so got to be careful on the seated
calf raise I'll go a little bit lighter and I actually try and get my heels all
the way down and work the calf muscle load under stretch so I'm gonna load
this thing up with as much weight as I can handle with my heels going all the
way down and giving my calves the biggest stretch I can get and I feel like that
will help the soleus grow more so
that's a fifteen thousand calorie pump I feel good today felt good to get back in
the gym felt good to use up the extra calories that we ate yesterday have some
good work on hamstrings good work good work on the calves very focused no
dicking around no wasting any sets every set counted and wrap it up and keep
working