Turn those Hamstrings into Pork Chords with these tips from Dr. Mike Israetel Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernaut...
I've become a bit obsessed with hamstrings recently. The thought of having big sweeping pieces of meat hang down while you're sitting seems awesome lol.
Gotta do calves for sure. I know it’s mainly to do with releasing elastic energy from your Achilles before contracting but a comprehensive video on training techniques, volume etc. would be great!
high rep, balance/steady yourself, use a slantboard, myoreps or extremely low rest time, (10-15 seconds) as soon as you feel the lactate subside go at it, i do 25x4 36lb kettle in about 120seconds, kettlebell in non steadying hand. absolutely exploded my calves.
Awesome tip with the 2.5lb plates! I grew up competitively figure skating so that pre-stretch will really make a difference (in the context of a ~lot~ of hamstring mobility). Love this series-- thanks for the fantastic content!
I can attest to hip hinge movements being paramount for growth. I'm at about an intermediate level in my work out but I'd never really do compound movements much, as soon as I stopped having a "curls only" mentality my hams exploded. Now they have as much, if not more, of a sweep as my quads. (I switched to RDL's before watching this video too lol)
Dr. Mike, you were in my dream last night. I asked you why your powerlifting templates have me doing Legs Move 1 on day one and day two but you never gave me an answer.
Awesome video but please, demostrate the workouts as you esplain so we understand you better because not all of us here have so much gym experience..... thank you!!😉
Can confirm: did stiff leg deadlidts to the ground every rep and my lower back always got hit harder than hams and random pains started to show up because of the shearing forces. Will do RDLs from now on and save the lower back workout for the parallel rows and doing it with an arch.
Stefan Slater haha I know but high volume has helped me gain 30 lbs in the last 2 years. I'm sure it'll change as I get stronger but for a skinny former distance runner manlet recovery hasn't really been an issue
My flexibility in my hamstrings is not very good and I fully agree my technique does not allow me to go down low when doing stiffleg deadlifts. I must say stiffleg deadlifts leaves me sore for 4 days sometimes.
Yeah, actually finding the sweetspot for exercice rotation and volume accrual per muscle is 99% of what training is about provided intensity is dialed in. You cannot just throw the same volume to hamstrings as what you throw to your quads and expect everything to be fine. Its highly individual but rough principles apply. Id say the muscular group that can probably take the highest punishment is upper back
You mention hip=hinge movements that overload the bottom stretched position (SLDLs, Good Mornings), but what about hip-hinge movements that overload the peak contraction (i.e. weighted back raises with a hold at the top of each rep)? It seems that those movements MRV is slightly higher due to the lower eccentric damage at the bottom due to it being unloaded
In the Back Hypertrophy guide, there was a part that went over Deadlifts in a program and that it was going to be covered in another video. Don't know if I missed it on here or the quad video.
I posted this comment on Mike's "no such thing as overtraining" video as well, but since that video's a little old I'm reposting here for responses: Does anyone else feel like Mike's statements about how hard it is to overtrain don't quite add up with most of his MRV estimates? Given what he says in this (overtraining)video about even people who lift 6x a week being unlikely to overtrain, and the only ones more likely to overtrain being those who train multiple times per day like professional athletes, I feel like the MRV numbers would be higher
The number of days you train doesn't matter so much as what you do on those days. If you train 6 times a week and attempt to do 4 sets of RDLs each time you go in, it's very very likely you'll see a decline in performance rather than an increase. Bear in mind that MRV for the muscle groups is calculated based on the premise that you are NOT trying to go for max MRV in all muscle groups. This is why Mike talks about MV, you might decide to just maintain your quads, chest and back while you go for something close to your MRV in hams, bis and tris for example.
Mike, for powerlifters (let's say conv. deadlifting 2x/week) looking for extra Ham hypertrophy, still throw in another hinge move like a GHR or GM, or maybe just a few sets of curls? Trying not to OD on the volume yet still get some growth. Thanks... loving these vids!
Mike, how much Hamm. Growth can beginners get from conventional and sumo deadlifts, and low bar squats before more stiff legged hinging needs to be incorporated.
For real though, if its nigh impossible to build muscle during a cut is there any a point to doing hypertrophy work during a cut? I realise that the volume can help you burn more cals, but beyond that is there a point? Question is directed at JTS, but responses from experienced athletes is appreciated, cause as a random dude on youtube I can request that lol.
If you have plateaud on RDLs and good mornings just arent optional. What other compound hamstring exercises can you do? Or should I start doing stiff legged full ROM deadlifts? the goal is just to get bigger and stronger hamstrings / posterior chain
