The picture to the left is from Oslo Grand Prix April 9th 2016 and the picture to the right is from the Norwegian Championship September 17th 2017.
Here I display a huge difference in the overall mass, but the main thing I want to talk about is the Hamstring gains. Hamstrings are the muscles that pop when you do sidechest and it also shows a lot when doing backposes. Bodybuilders with no hamstrings will not look good at all and I think that many people don’t prioritize this muscle when training legs. So since so many are asking what I’m doing, here’s the ‘’secret’’ to making it grow!
I usually, like you read on my last transformation post, train legs more often than once a week, or at least I did that last offseason. One of the things I did to make my hams grow was to change up the whole workout and start off with working out Hams first. This small adjustment made me lift almost 1/3 more weight than I usually did when training Hams after Quads. After a while I tried out different stances on straight legged deadlifts with wide stance, narrow stance, some bend in the knees, standing on a box doing deep deadlifts, point my toes in 45 degrees angle when standing in a narrow stance etc etc. So by using these different stances I could immediately turn up the volume going from 4 sets by average to doing up to 16-20 sets on this exercise! I did the same with sitting leg curls and lying leg curls and suddenly I had like over an hour workout just on the hams and it sure gave results! After a while I experimented with doing stiff legged deadlifts in smith machine, with dumbells standing up etc etc and could pump up the volume even more! And as the same as with Quads I vary a lot between sets, reps and intensity techniques all the time, it is very rare I do the standard 4x8-12.
So like I said on the last picture, don’t always follow the “manual” in bodybuilding, because there is none. Mix it up, try out different things and you might get surprised by how much you can accomplish and gain by doing small adjustments to your routine! Like for starters from now on work hamstrings before quads and take it from there 😃