Eroids Gang, I wanted to throw this workout in your direction (For the New Year!), as I just crushed it this morning. I feel that not enough individuals take the time to put more emphasis on their posterior chain, especially with leg development. I find that most focus on the anterior, the easy to see in the mirror stuff, with maybe a touch of leg curl work at the end. If this sounds like you, I hope that you can appreciate this high-intense/high-volume workout that will definitely up your game and give you that all-around 3D look that the legs deserve. If you already focus on legs and just want a kickass workout then give this a shot.

Leg Training (Full-Posterior) #1 - Target areas (Hamstrings, Adductors, Glutes & Lower-Back Extensors

Exercise 1 (Superset): 3 Warm-up Sets - 4 Working Sets

Barbell Stiff-Legged Deadlifts (12-14 Reps; 3secEcc:Forceful1SecCon) Superset w/ Lying Leg Curls (14-16 Reps; 3secEcc:Forceful1SecCon)

90 Second Rest Period between Sets

Note: For barbell stiff-legged DLs, I use 25lb, 10lb, and 5lb weights (Pyramiding up each set) so that I can get a further ROM/Stretch at the bottom. Make sure you do not lock the legs (keep a slight blend) controlled throughout the movement, except when you reach full extension at the top, squeezing the glutes and hams as you are driving up hard! Also, keep the bar close as you are paying attention to your hips, not rounding the back or dropping the shoulders throughout the movement to avoid injury. I really try to take the time to warm-up and focus on the necessary contractions/feeling for the muscles being used throughout the movement. Get the mind/muscle connection.

For the lying leg curls, I like putting a foam block right above my hips on the lower part of my abdomen, to really get my hips into an extended position. I also keep my butt down while holding myself up supported by my forearms, holding the edge of the pad, From here, I contract my hamstrings hard with my toes constantly dorsiflexed, pausing briefly keeping a hard contraction while keeping my glutes as neutral as possible. It doesn't take much weight to feel the hamstrings start to scream.

Exercise 2 (Superset): 1 Warm-up set (If needed) - 3 Working Sets

Seated Leg Curls (14-16 Reps; 3SecEcc:1SecCon) Superset w/ Close Stance Dumbbell Stiff-Legged Dead-lifts (14-16 Reps; 3SecEcc:1SecCon)

90 Second Rest Period between Sets

Note: When doing the seated leg curls, I keep my back firmly against the pad pushing with my hands in front to stay in place, with my legs locked in tight. I forcefully curl my legs back keeping the toes constantly dorsiflexed, pausing briefly keeping a hard contraction before coming back.

When doing the dumbbell stiff-legged DLs, I tend to use a moderate weight that I can hold without straps. I keep my feet together with an inch apart. With this variation of a stiff-legged DL, I keep my knees slightly bent throughout the whole movement. With these, I do not fully extend at the top, instead I only come up 3/4 of the way, keeping a constant hard contraction on my hamstrings and glutes. I also make sure to go as far down as possible to get a great stretch, all while keeping my back straight by not rounding my back or shoulders and maintaining good posture focusing on my hip movement. Remember to keep the dumbbells close to the body (I keep a semi-pronated grip). With this exercise, you will really start to feel your erectors in your back kicking in with that constant tension throughout the set. Holy crap what a pump!

Exercise 3 (Superset): 3 Working Sets

Standing Unilateral Leg Curls (16-18 Reps; 3SecEcc:1SecCon) Superset w/ Glute-Hamstring Raises (14-16 Reps; 4SecEcc:1SecCon:2SecStaticContractionPause)

75 Second Rest Period between Sets

Note: When doing the standing unilateral leg curls, I keep my toes constantly dorsiflexed throughout the movement. Also, I DO NOT lean over the machine, which causes flexion in the hips. I keep myself upright pushing my hips forward. There's a unique technique you can use to get a harder contraction at the top. As you are curling the weight up driving hard, also try pushing your knee/upper leg out and off the pad as if you are pulling with your glute. You will get this angle where you can really shorten the hamstring muscle even further, allowing for and even harder contraction. At the top, flex your hamstring and glute hard statically for 1 second before returning down to the bottom.

If you do not have a Glut-Hamstring Raise machine, as I do not at my gym, modify this by locking your ankles under the lat pull-down knee pad, keeping the knees together to stay on the pad for your butt (If that makes any sense). Grab one of those small weight barbells from the cardio class room, and use that as a crutch. Here is the link to the exercise to make it easier to understand:

https://www.youtube.com/watch?v=MHro2tVKZDU

Make sure at the top, you contract your glutes and hamstrings hard statically for a full 2 seconds before doing down again. Wow! Goodnight!!!

Exercise 4 (Optional but a very therapeutic cool down IMO) - (Straight Set) - 2 Working sets

Lying Alternating Leg Curls (14-16 Reps Each Leg Alternating; 1SecEcc:1SecCon)

60 Second Rest Period Between Sets

Note: Your hamstrings should be DESTROYED from the 3 previous Supersets of exercises. These alternating leg curls are more for a cool down phase to get some last blood flow going for therapeutic reasons. I DO NOT set the weight heavy at all, the damage has been done. Set the weight low for an easy and controlled contraction. This is almost like going through the motion and should feel really good (Mentally and physically). Just alternate back and forth full-range ... that's it.

Gang, for me this is an all out high-intensity and high-volume workout. When doing this, I feel DESTROYED, having kept strictly to my rest periods between all sets and exercises. When doing this exercise, really focus on what is at hand before getting into the gym. Make sure you warm-up properly, stretch briefly, and foam roll if necessary. My warm-up consists of 10 minutes of slow incline walking, light stretching and light foam rolling of the targeted muscles being trained. Also, with this kind of workout, I do bring a pre-made shake that is mixed with (Unflavored Vitargo 105g & 50g of Vanilla Whey Isolate) as I sip on this throughout my workout. It really makes the difference for me because of how taxing this kind of training session can be.

I hope many of you take the chance and try this out. Let me know what you think afterward. If anyone has any lower back issues, this workout may not be for you. Just be ready for some soreness coming. Recovery is everything, keep your meals and nutrition on point to RECOVER FASTER. With these kind of posterior-chain workouts for the legs (along with proper rest and recovery), YOU WILL CERTAINLY NOTICE GAINZ! SIZE, STRENGTH, AND MUSCULAR ENDURANCE GUARANTEED!!! Plus, everyone who sees you from behind will be impressed, both men and women.

Be Ready and Kill it ... Good Luck Gang - There is a whole lot more to come so stay tuned! Friend Requests always welcome with free good advice.

TC