Hamstrings, Calves | 09.16.16

With so many great exercises that can be used to target hamstrings and glutes, below are the ones that I picked and used today! Check it out!

Hamstrings, Glutes, Calves | 09.02.16

If you can remember a few posts back, I mentioned starting a new training split for the next several months. I started that split today, focusing only on hamstrings, glutes, and calves. I am expecting that this new split will yield better development in those areas as the months go by into the 2017 competition season. Check out today's training session below.

Chest, Hamstrings Training | 08.19.16

I am really making it my aim to focus intently on tackling my weak upper chest, which has been a problem area for my physique for as long as I can remember. I believe that I have few exercises and techniques that will help my upper chest to come up (no pun intended) this off-season.

Leg Training | 12.22.15

Hello good folks! It has been a while since you've seen a post from me (way back in July), so I am back with a showcase of my latest adventure in the gym. This was my second leg workout since I resumed training on the 8th of this month (I took two months off from training). The picture above was taken last Friday (12/18) and even though my legs are not as strong, the volume training that I have done has kept them full and in pretty good condition. I am expecting to regain full strength (or better) within the next four to six weeks and with strength, comes appreciable muscle mass. In the meantime, I plan to bomb my legs with moderately volume training to keep them growing. By the way, the EVLUTION NUTRITION Performance Stack combined with their EVLTEST is allowing me to really do some serious damage in the gym. Mission accomplished!

Leg Training | 06.15.15

I was a bit "out of it" earlier tonight when I entered the gym and I thought the 20 minutes of cardio on the treadmill would help me get into the "zone" but it didn't work, so when the time came for my training to start, I just put my head down and winged it. I am still pretty impressed by the intensity of my training-it was sweaty, heart-pounding, and head-pounding, so amidst how I was feeling, I still managed to have an appreciable training session. Sometimes it's like that-good days and bad days but in the end, mission accomplished!

My Exercise List For Hamstring Development

Hamstrings are a muscle group that require a concentrated mind-muscle connection; you have to focus intently in order to feel the muscles working. When training hamstrings, some exercises come easier than others based on the movement. For instance, any hamstring curl exercise that requires a strong contraction at the top of the movement is considered "easy". However, exercises that require you to focus on the stretch such as the stiff leg deadlift or hyperextension, are considered "hard". Keep in mind, the harder the exercise, the better the results, so be prepared to become a perfectionist if you want appreciable development.

Leg Training | 05.07.15

Since returning to the gym in early-March, I have trained my legs on several occasions. With each passing training session, my leg strength, flexibility, and muscularity are improving and are operating at about 90%. My main focus has been transitioning back to power rack squatting and away from the Smith Machine, so last night I jumped back into the rack and it felt great to rely on my own body mechanics to squat. Check out my entire leg workout from last night. You will also see a video where I use 720 lbs on the Leg Press for 20 reps-yep, we're back!

Leg Training | 05.29.14

Check out what I did for legs this past Tuesday.

[ LEGS ]
Lying Leg Curls
70 x 30 x 2

Standing Single-Leg Leg Curls
30 x 30 x 2 p/ leg

Leg Extensions
70 x failure x 4

Mid/Lower Back, Hamstrings Training | 02.26.14

Today was all about moving as much weight as possible with proper form, which I did successfully.  I set PRs on my Rack Pulls as well as on the Barbell Rows.  When it was all said and done, this was definitely a great day in the weight room!  Check out when I did below!

Leg Training | 01.06.14

Got some good leg training in earlier today.  I decided to mix things up a bit by not sticking to any particular order-I literally jumped back and forth between quad and hamstring exercises the entire session.  I did low-volume heavy training as well just to keep my leg muscles strong and as a means to prep them for the Phase 2 of my off-season beginning in early-February.  But today, I just did a lot of crazy stuff while sticking to the basic exercises just to stimulate the muscles.  Check out what I did for legs below.

Leg Training: 31 Sets, 75 Minutes!

So it looks the experiment that I blogged about the other day was a success today!  In a matter of about 75 minutes, I knocked out a total of seven exercises for legs for a combined total of 31 sets.  For quads, I only did three exercises, which was more than enough based on the intensity and pace that I was moving at.  However, next leg workout I will perform at least two other different exercises for maybe a total of four.  The gym that I train at doesn't offer an array of hamstring-specific machines, so the four exercises that I performed below are about as good as it will get.  If anything, I will change up the order of the exercises and find different ways to target the muscle group.  One thing is certain, no two leg workouts will be exactly alike from week to week.  Check out what I did for legs today.

Time To Experiment: Legs Edition

When I got back into training for bodybuilding in 2009, I came out the gate training quads and hamstrings on the same day, but in a matter of months I felt the need to separate the muscle groups.  In general, I felt like doing so lead to better overall development of my legs as I was able to give both muscle groups priority on their respected training days.  But I have to admit, I feel the need for a change, so I am thinking about combining quads and hamstrings again...just for a few months to see if I experience noticeable improvements.  This could very well be the one thing I need in order to continue seeing growth, so I am excited about the potential results.