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LEGS |
ADVANCED
ROUTINE: JAY CUTLER
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THREE-TIME ARNOLD CLASSIC
champ Jay Cutler is a superhuman
figure in an otherworldly sport. With a quiet intensity, he has
expanded the bounds of human potential. Now he helps you expand the
bounds of your leg development with this hamstringfocused routine.
>> “Weight is not a
priority,” Jay says. “Hams don’t respond as much to heavy weight as
they do to tight form.”
>> Include stiff-legged and
curling moves in any ham routine. “This ensures you work the hams
from both the hip and knee joint.”
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#6 |
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EXERCISE |
SETS
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REPS
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Lying DB Leg Curl*
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2–3 |
8–12 |
One-Legged
Machine Curl |
2–3 |
10–12 |
| Romanian DB Deadlift |
5 |
8–12 |
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* Perform 2–3 warm-up sets before performing the 2–3
working sets.
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 LYING
DUMBBELL LEG CURL
START: Place a dumbbell at the foot of the bench
so you can clamp it between your feet before you lower
yourself down (or, if you have a partner, he or she can help
you by putting the dumbbell in place when you lie down). “I
lie face down on a bench with my kneecaps just over the
edge,” Jay explains. “I place my hands on the floor or grasp
the front legs of the bench for stability. In the start
position your body should be in a straight line, with your
hips down and your hamstrings almost fully extended — keep
just a slight bend in your knees.”
MOVE: Allow the tops
of your quads to dig into the bench as you slowly bring the
weight up until your lower legs are fully upright. Don’t
bring the weight much beyond that or you’re going to lose
tension on your hams. When you get to the fully upright
position, squeeze and hold for a count of one. Then as you
come back down, hold your hamstrings tight as you let the
weight stretch them, fighting against gravity. Keep lowering
the weight until your lower legs are just short of parallel.
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ROMANIAN
DUMBBELL DEADLIFT
START: Stand on a bench or box, and hold a
dumbbell in each hand. Your shoulders should be rotated
back, and your lower back should be in its natural arch.
MOVE: Maintaining the
arch in your lower back and holding your hamstrings taut,
bend from the hips, feeling a stretch in your glutes and
hams. “You want to avoid relaxing your hamstrings,” Jay
cautions. “That transfers the effort to other body parts and
reduces hamstring stimulation.” Lower your upper body and
keep your head up as you allow the dumbbells to naturally
come out to your sides. Then bring your torso back up, going
through the same track of motion in reverse.
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ONE-LEGGED
MACHINE CURL
START:
Using either a standing or supported onelegged curl machine,
step into the machine with one leg under the pad.
MOVE: Bring the
weight up slowly, stopping at the point where you feel a
maximal contraction in your hamstrings. “Some guys bring the
weight up really fast and let it bounce off their butt, then
catch it on the way back down. That’s terrible form, and
it’s a good way to pull a hammy or throw out your lower
back,” Jay cautions. At that point of maximal contraction,
squeeze and hold for a count of one, then slowly lower the
weight. Avoid letting the weight touch down to the stack at
the bottom.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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