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Advanced Hypertrophy: Glute & Ham + Quad Bias

Dive into concentrated workouts, emphasizing leg focus. Focus on: Progressive overload each set (2.5 - 10 LBs. each set.), controlled movement, 2 minute recovery periods, & failure within given rep ranges.

Exercise 1: Anterior hinge wide base squat (posterior chain)

  • 3 second eccentric.

  • Pause @ bottom of eccentric for 1-2 seconds.

  • 2 second concentric.

  • 3 sets

  • 8-12 reps

  • Anterior lean

  • Transfer weight towards heels, produce force through heels during concentric

Exercise 2: Deficit Stiff Leg RDL

  • 3-4second eccentric.

  • Pause @ bottom of eccentric for 3-4 seconds.

  • Slow eccentric for 3-4 seconds.

  • Narrow foot placement.

  • 2-3 second concentric.

  • 8-12 reps

  • Decreased Knee flexion.

  • Blades depressed, spine neutralized, elbow joints internally rotated towards sides, chest popping out, core engaged.

Exercise 3: Hip Extension Variation (smith machine preffered, BB is fine)

  • Pause @ bottom of eccentric (iso hold) for 2 seconds.

  • Constant tension maintenance. Do not let weight hit ground.

  • 2 second concentric to 2 second hold @ top of concentric.

  • Ease into transition phases.

  • 3 sets

  • 8-10 reps

  • Full hip extension. If you cannot fully extend, drop weight.

  • Do not tuck heels too close to glutes.

  • HEAVY load emphasis!

Exercise 4: Hamstring curl variation (not in video)

  • 3 second eccentric.

  • Single joint movement, concentrated hamstring emphasis.

  • Seated or Laying hamstring curl.

  • Full extension, 2 second iso hold @ the top of the concentric.

  • 2-3 second concentric.

  • Smooth controlled phases.

  • 1 second iso pause @ bottom of eccentric.

  • 2 sets

  • til failure

Exercise 1: Upright Heel elevated quad bias

  • 3 second eccentric.

  • Pause @ bottom of eccentric for 2 seconds.

  • 2 second concentric.

  • 3 sets

  • 8-12 reps

  • Upright stack position

  • Transfer weight towards heels, produce force through midfoot during concentric drive.

Exercise 2: Elevated Smith Split squat

  • 3 second eccentric.

  • Pause @ bottom of eccentric for 3-5 seconds.

  • 2 second concentric.

  • 2 sets

  • 6-10 reps ea.

  • Safe to fail if you have a pad. Push yourself.

  • Maintain proper alignment, easy to compensate. Engage core, keep shoulders over hips.

  • Upright position

  • Knee tracking over toe.

Exercise 3: Low Placement leg press

  • 3 second eccentric.

  • Pause @ bottom of eccentric for 2 seconds.

  • 2 second concentric.

  • 3 sets

  • 8-12 reps

  • stay in tripod foot position. Focus on maintain flat heels.

  • Even weight distribution, produce force through mid foot/ball area.

Exercise 4: Seated quad extension (not in video)

  • 3-4 second eccentric.

  • Squeeze @ top of concentric for 2 seconds.

  • 2 second concentric.

  • 2 sets

  • til failure.