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Lying Leg Curl - Phase 3
Phase 3 Hypertrophy 1
Lying Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: Welcome to Day 2 of Hypertrophy Phase 1. Today we will be working the hamstrings & back. Depending on your priorities, you can either hit the hamstring or the back first. As this is the hypertrophy phase, we will be employing the pyramiding system where you will be performing 15 reps generally on the first set, then 12, 10 & even 8 reps on the fourth set. We will start with the lying leg curl, the first exercise for the hams. It is crucial to get the machine set up for your height. Ensure the movement is nice & smooth, squeezing the hamstrings to get to the top of the movement or peak contraction. You should also be holding the peak contraction for half a second. Maintain constant tension on the hams & complete 4 sets of the exercise. 15 reps on the warm up set followed by 3 working sets of 12, 10 & 8 reps. You should be increasing the intensity every set & pyramid the weights up as you progress. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder