Bodybuilding Simplified: Hamstrings & Glutes

Summary

This comprehensive video serves as a definitive guide to training hamstrings and glutes, detailing essential exercises for effective workouts. It emphasizes the importance of including both hip hinge and isolation exercises, recommending moves like Romanian deadlifts and hamstring curls for optimal hamstring development. For glutes, the hip thrust is highlighted as a key compound exercise, complemented by various isolation exercises. Viewers are provided with specific workout structures, sets, and rep ranges to maximize gains. Additionally, proper technique is stressed, ensuring viewers understand how to execute movements correctly for the best results.

Takeaways

• 😀 This video covers essential information on hamstrings and glute training, split into two parts.
• 🏋️‍♂️ For hamstring development, include one hip hinge movement (e.g., Romanian deadlift, stiff leg deadlift) and one isolation exercise (e.g., hamstring curls).
• 📅 Aim for two hamstring workouts per week, totaling around 12 sets (6 sets for each type of exercise).
• 🔄 The recommended rep range for hip hinge exercises is 5 to 15 reps, while isolation exercises should be in the range of 12 to 20 reps.
• 🔍 Understand the differences between Romanian deadlifts and stiff leg deadlifts to perform them correctly.
• 🧘‍♂️ Proper technique is crucial for hip hinge movements; maintain a straight back and keep your chest up for effective hamstring engagement.
• 🍑 For glute training, incorporate one compound exercise (e.g., hip thrust) and one isolation exercise (e.g., lunges, glute kickbacks).
• 📊 For glutes, aim for 1-2 dedicated workouts per week, with 6 to 12 sets focusing specifically on glute exercises.
• 🔝 Use an 8 to 12 rep range for compound lifts like hip thrusts, and 12 to 30 reps for isolation exercises.
• 💪 When performing hip thrusts, focus on squeezing the glutes at the top of the movement and hold for an extra second to maximize gains.

Q & A

What are the two main types of exercises recommended for hamstrings?

The two main types of exercises recommended for hamstrings are hip hinge movements and isolation exercises.

Which hip hinge exercises are suggested for hamstring training?

The recommended hip hinge exercises include the Romanian deadlift, stiff leg deadlift, and good mornings.

What is the recommended isolation exercise for hamstrings?

The recommended isolation exercise for hamstrings is hamstring curls. If a machine is not available, the Nordic hamstring curl can be a good alternative.

How many sets per week are suggested for effective hamstring training?

It is recommended to perform 12 sets per week for hamstring training, which includes 6 sets of a hip hinge exercise and 6 sets of an isolation exercise.

What are the recommended rep ranges for the main hip hinge exercise?

The recommended rep ranges for the main hip hinge exercise are 5 to 15 reps, allowing for choices of 5 to 8, 8 to 12, or 12 to 15 reps.

How should hip hinge movements be performed to effectively engage the hamstrings?

When performing hip hinge movements, it is essential to keep the back straight, chest up, and focus on stretching the hamstrings fully.

What two types of exercises should be included for glute training?

For glute training, one should include a compound exercise (like the hip thrust) and one isolation exercise.

What is the ideal number of workouts per week for glute training?

The ideal number of workouts for glute training is 1 to 2 per week, with the option to increase to 3 workouts per week for those particularly focused on glute development.

What is the recommended rep range for the hip thrust exercise?

The recommended rep range for the hip thrust exercise is 8 to 12 reps.

How can one maximize gains from the hip thrust exercise?

To maximize gains from the hip thrust exercise, it is important to push the bar all the way up, squeeze the glutes at the top, and hold that position briefly to achieve optimal contraction.