IFBB Pro Fouad Abiad's tips to build strong, well-rounded legs
Who doesn’t want to add more width and thickness to your leg? Crush your hamstrings with this workout from IFBB Pro Fouad Abiad to build strong, well-rounded legs.
Fouad Abiad's Hamstring Workout
Single Leg Hamstring Curl:
Today's workout is starting with a single leg hamstring curl. This exercise allows you to warm up the knee without putting a direct load on it the same way that a leg extension would. Set up a lying leg curl so that the ankle pad is about 2-3 inches away from your heel. Lay on the pad and begin to curl one of your legs up. Once at the top, hold and squeeze your hamstrings for a second, driving blood into the muscle and then control the weight back down. Complete 4 sets of 10-15 reps per leg, taking the last set to failure.
Fouad's Tip: As you reach the top of the curl, lift your knee, this will take your glutes out of the movement and create more resistance on the hamstring.
Smith Machine Stiff Leg Deadlifts:
This is the first compound movement of the workout that will really pack on mass on your hamstrings. Stand in front of the smith machine with your feet nearly touching (2-3 inches apart), grab a hold of the bar about shoulder distance apart and stand up tall. Begin to lower weight, keeping legs straight and allowing butt to fall back behind you. Go as low as you can before your back begins to round. Next, roll your body up and drop head and shoulders as you round up. Imagine you have a broomstick running horizontally through your hips and you are rolling over it. Complete 7 sets of 10-15 reps, working to failure on the last set.
Fouad's Tip 1: Stand on a box to increase range of motion if your smith machine doesn’t allow you to get deep enough.
Fouad's Tip 2: For added resistance, attach bands to the bar and smith machine. This will allow for the tension to be the highest when you are at the strongest point of the deadlift.
Glute Ham Raise:
This next exercise is a deceivingly challenging one. You want to set up the pad so that the chest pad is aligned with your mid chest. Next you will want to adjust the knee pad, the closer the knee pad is to you, the easier it is. Next you will need to adjust the counterbalance and add weight accordingly. The more weight you add to the counterbalance, the easier this exercise will be. Once set up, begin by placing hands above or below the pad, Try to stay as upright as possible, and begin to allow your body and the arm to drop forward. Once you get to the bottom of the movement, bring yourself back up by curling your lower leg and resisting the urge to stick your but out. Perform 3 sets of 15-20 reps here and take the last set to failure.
Smith Machine Squats Superset with Prowler Sled Push:
Set up the smith machine so that that bar is resting on the back of your traps. Place a bench between your legs and stand with your legs on either side of it. Unrack the weight and lower yourself towards the pad for a 5 second count. Once you tap the pad, explode up and repeat. Once you have completed 10 reps, go immediately over to the prowler and begin to push the sled. Do not worry about speed here, think of doing a deep lunge every rep and push through, driving the sled forward. Complete 10 lunges per leg. Rest for 45 seconds and repeat 3 times. Your legs should be fried after this.