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{"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":"

Do you have a FLAT and SAGGY Bum?\u00a0 Here’s an often overlooked exercise for increasing the size of your hamstrings and glutes.<\/h2>\n
As embarrassing as it is, some of us are not genetically blessed with having a full and round bum.<\/p>\n
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
In the video below, I show you the first heavy exercise (The Sumo Deadlift)<\/p>\n
You’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
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’ll help you hang onto the weight plus add extra protection from skin splitting injuries.<\/p>\n
Here is the workout below:<\/p>\n
<\/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’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’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 – A Skinny Guys Guide to Muscle.\u00a0<em> “Discover The “Skinny Guys” Training Methods To Build CONFIDENCE-Boosting Muscle in just 8 weeks or less!”<\/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=\""CLICK HERE" 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> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you have a FLAT and SAGGY Bum?\u00a0 Here’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 […]<\/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":"\n<title>How to grow BIGGER Hamstrings and Glutes with These 4 Exercises<\/title>\n<meta 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