{"id":9847,"date":"2015-09-16T00:14:15","date_gmt":"2015-09-16T00:14:15","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=9847"},"modified":"2016-07-26T16:02:28","modified_gmt":"2016-07-26T16:02:28","slug":"how-to-grow-bigger-hamstrings-and-glutes-with-these-4-exercises","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/how-to-grow-bigger-hamstrings-and-glutes-with-these-4-exercises\/","title":{"rendered":"How to grow BIGGER Hamstrings and Glutes with These 4 Exercises"},"content":{"rendered":"<h2>Do you have a FLAT and SAGGY Bum?\u00a0 Here&#8217;s an often overlooked exercise for increasing the size of your hamstrings and glutes.<\/h2>\n<p>As embarrassing as it is, some of us are not genetically blessed with having a full and round bum.<\/p>\n<p>When it comes to leg day, most people focus on building a nice set of wheels by working the quads, but neglect working the hamstrings and glutes just as hard.<\/p>\n<p>In the video below, I show you the first heavy exercise (The Sumo Deadlift)<\/p>\n<p>You&#8217;ll see that as I perform a few heavy deadlifts, I managed to rip open a callus on my hand that affected the rest of the workout as follows.<\/p>\n<p>WARNING:\u00a0 When lifting heavy deadlifts of any kind, make sure to keep your back as flat as possible and get some wrist straps as they&#8217;ll help you hang onto the weight plus add extra protection from skin splitting injuries.<\/p>\n<p>Here is the workout below:<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/q76RNs-F97w\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<strong>A1.\u00a0 Sumo Deadlift<\/strong><\/p>\n<p>6 Sets (10, 8, 6, 6, 8, 10)<\/p>\n<p>2 Min Rest between sets<\/p>\n<p><strong>B1.\u00a0 DB Stiff Legged Deadlift<\/strong><\/p>\n<p>4 Sets (8, 10, 12, 8)<\/p>\n<p>60 Second Rest between sets<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Super-Set Below:<\/strong><\/span><\/p>\n<p><strong>C1.\u00a0 Glute Ham Raise<\/strong><\/p>\n<p>4 Sets 12 Reps<\/p>\n<p><strong>C2.\u00a0 Seated Leg Curls<\/strong><\/p>\n<p>4 Sets, 10 Reps plus 5 Half Reps at the top of the movement on every set.<\/p>\n<p>Don&#8217;t miss any Tim Ernst\u2019s workout or Tim\u2019s training tips by subscribing to the channel: <a href=\"https:\/\/www.youtube.com\/user\/timernstfitness\">https:\/\/www.youtube.com\/user\/timernstfitness<\/a><\/p>\n<h3><span style=\"color: #b80000;\"><strong>What&#8217;s Next?<\/strong><\/span><\/h3>\n<p>While this workout points you in the right direction as to building BIGGER legs, you need gym workouts that put them all together for you.<\/p>\n<p>So, if you\u2019re ready to experience weight and muscle gains, solidified into a tested and proven body transformation program that destroys plateaus, blows away your expectations and bring up your STUBBORN body parts in the shortest time possible then <a href=\"https:\/\/www.udemy.com\/8-week-muscle-makeover2\/?couponCode=FreeLimitedTime\" target=\"_blank\">click here to enroll in my Build Muscle and Gain Weight Course for FREE!<\/a><\/p>\n<p><strong>Build Muscle and Gain Weight &#8211; A Skinny Guys Guide to Muscle.\u00a0<em> &#8220;Discover The &#8220;Skinny Guys&#8221; Training Methods To Build CONFIDENCE-Boosting Muscle in just 8 weeks or less!&#8221;<\/em><br \/>\n<\/strong><\/p>\n<p>Click Below To Start Building More Rock Hard Muscle Today!)<\/p>\n<div class=\"arrow-center\"><img decoding=\"async\"  src=\"https:\/\/turnaroundfitness.com\/wp-content\/plugins\/optimizePressPlugin\/lib\/assets\/images\/arrows\/arrow-red-3.png\" class=\"arrows\" alt=\"arrow\" \/><\/div>\n<figure id=\"attachment_14824\" aria-describedby=\"caption-attachment-14824\" style=\"width: 749px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/180muscle.com\/3-Mechanisms-to-Muscle-Growth\" target=\"_blank\" rel=\"attachment wp-att-16351\"><img decoding=\"async\" class=\"wp-image-14824 size-full\" src=\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/03\/Screen-Shot-2016-03-09-at-1.52.43-PM-1.png\" width=\"749\" height=\"422\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/03\/Screen-Shot-2016-03-09-at-1.52.43-PM-1.png 749w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/03\/Screen-Shot-2016-03-09-at-1.52.43-PM-1-600x338.png 600w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/03\/Screen-Shot-2016-03-09-at-1.52.43-PM-1-300x169.png 300w\" sizes=\"(max-width: 749px) 100vw, 749px\" \/><\/a><figcaption id=\"caption-attachment-14824\" class=\"wp-caption-text\"><img decoding=\"async\" class=\"alignleft wp-image-17568\" src=\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600.gif\" alt=\"dribble800x600\" width=\"75\" height=\"56\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600.gif 800w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600-600x450.gif 600w\" sizes=\"(max-width: 75px) 100vw, 75px\" \/> Build Muscle and Gain Weight - A Skinny Guys Guide to Muscle. <em>\"Discover The \"Skinny Guys\" Training Methods To Build CONFIDENCE-Boosting Muscle in just 8 weeks or less!\"<\/em> <a href=\"https:\/\/www.udemy.com\/8-week-muscle-makeover2\/?couponCode=FreeLimitedTime\" target=\"_blank\">CLICK HERE IT'S FREE!<\/a><\/figcaption><\/figure>\n<h3><\/h3>\n<h3><span style=\"color: #b80000;\"><strong>Who Is Tim Ernst?<\/strong><\/span><\/h3>\n<h3><\/h3>\n<figure id=\"attachment_16370\" aria-describedby=\"caption-attachment-16370\" style=\"width: 1024px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.udemy.com\/user\/tim531\/\" target=\"_blank\" rel=\"attachment wp-att-16370\"><img decoding=\"async\" class=\"wp-image-16370 size-large\" src=\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-1024x494.jpg\" alt=\"&quot;CLICK HERE&quot; to take a look at ALL 14 courses!\" width=\"1024\" height=\"494\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-1024x494.jpg 1024w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-600x289.jpg 600w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-300x145.jpg 300w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2-768x370.jpg 768w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/04\/Udemy-Tim-Ernst-2.jpg 1087w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-16370\" class=\"wp-caption-text\"><img decoding=\"async\" class=\"alignleft wp-image-17568\" src=\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600.gif\" alt=\"dribble800x600\" width=\"75\" height=\"56\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600.gif 800w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/06\/dribble800x600-600x450.gif 600w\" sizes=\"(max-width: 75px) 100vw, 75px\" \/> <strong>\"<a href=\"https:\/\/www.udemy.com\/user\/tim531\/\" target=\"_blank\">CLICK HERE<\/a>\"<\/strong> to take a look at ALL 16 courses!<\/figcaption><\/figure>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you have a FLAT and SAGGY Bum?\u00a0 Here&#8217;s an often overlooked exercise for increasing the size of your hamstrings and glutes. As embarrassing as it is, some of us are not genetically blessed with having a full and round bum. When it comes to leg day, most people focus on building a nice set [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18651,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1030],"tags":[303,318,317,319,307,314,308,309,310,280,316,315,311,312,124,313],"class_list":["post-9847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts","tag-180-muscle","tag-allmax","tag-allmax-carbion","tag-carbion","tag-hamstring-workout","tag-hamstring-workout-with-dumbbells","tag-how-to-build-bigger-hamstings","tag-how-to-build-bigger-hamstrings-and-glutes","tag-how-to-build-bigger-legs","tag-how-to-gain-weight-and-build-muscle","tag-leg-day","tag-leg-training","tag-leg-workouts","tag-leg-workouts-for-men","tag-tim-ernst","tag-turnaroundfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.3 - 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