Hamstrings:Week 4

This week I’m introducing supersets into your hamstrings training. It’s one of my favorite intensity techniques. For supersets you’ll perform one exercise followed immediately by another for the same body part. Then you’ll rest for 2 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.

NOTES:

* It’s important that you find a way to organize your workout so you reserve both the lying leg curl machine and a bench where you can perform glute-ham raises so that you can superset them. Training at the busiest time of day at your gym may not be the best idea for this workout.

* Remember to keep your hips in place throughout every rep during lying leg curls—you don’t want to use momentum, which only detracts from the development of your hamstrings.

* You’ll likely be weaker with glute-ham raises because you’re not resting after performing lying leg curls. Spot yourself a little more if needed, and use rest-pause when you cannot perform one more rep without failing.

EXERCISE	COMMENT
Lying leg curls	10 Sets / 20 Reps SUPERSET: Rest 2 minutes between each superset, beginning with lying leg curls and followed immediately by glute-ham raises.

Glute-ham raises	10 Sets / 15 Reps

TIP: You should remain mentally focused throughout your entire workout, bringing a sense of urgency to everything you do while you’re training your hamstrings. You want to be able to look back on this 12-week plateau-busting video series and know you did everything you could to improve your hamstrings as much as you could over a relatively short span.

CREATINE HCl

Creatine is an amino acid compound that provides multiple training advantages. Primarily, it helps your body generate adenosine triphosphate (ATP) for better between set recovery. It also helps draw water into muscle cells for enhanced cellular volume. I add a dose of Creatine HCl before and after workouts. This Kaged Muscle® product is more soluble than run-of-the-mill creatine monohydrate, and it helps re-load your muscles for better workouts.

Check out my video for detailed tips and my commentary on how to perform this hamstrings superset.