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If your goal is to build bigger hamstrings, use the seated leg curl machine instead of the lying (prone) one.

Key Takeaways
- More Muscle Growth: Seated leg curls build more muscle size than lying leg curls. This is because sitting down puts the main hamstring muscles into a deeper stretch while you work them.
- Equal Muscle Damage: Muscle damage is normal during lifting exercises; more damage = more time needed to recover. Whether it’s seated or prone leg curls, seated produces more muscle growth, but the damage is about the same as prone, so recovery time is about the same.

Coach Julio’s Recommendation 🤓: Stick to the seated leg curl if you want to grow hamstring size.

Regular exercise does more than just weight loss and staying home, watching TV is going to make things worse. After turning 40, you’re going to start getting random aches and pains, most of the time not even knowing what caused them. Unless it’s something serious and your doctor instructed you to rest, in many cases, the best solution for effective pain management is to exercise. So, if you spend all day in your office chair or have to constantly run around the building, but constantly have to take breaks because your back is hurting or your knees are aching, schedule you FREE Consultation at www.365physique.com/bookonline

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The trap bar deadlift is a good variation that I like to use with my clients who may have a history of back injuries, as well as those ages 40 and above. While it may not stress the hamstrings to as high a degree as stiff leg deadlifts or conventional deadlifts, the greatest return of investment comes with the lowered likelihood of injuring or aggravating a back injury when done with proper technique.

Starting from the bottom position, plant your feet into the ground about hip-width apart with you knees in line with your toes (not passing them). Brace the core as tight as possible (Valsalva maneuver is recommended, but not required). Chest is up tall and the arms are straight the entire time. Before lifting the weight off the ground, pull up at the bar handles and tighten the torso. During the ascent, the chest and hips must rise at the same time (most common error is letting the hips go up before the chest — don’t do that!). Go all the way up until you’re standing up tall and the hands are right by the hips. When doing more repetitions, make sure you’re touching the ground with the plates every time.

Hip thrusts are one of those rare exercises that produces massive gains in strength and muscle size, while also being easy to learn and safe. Of course, when done with improper technique or using faulty equipment, the risk of injury is increased.

I wasn’t always a fan of cardio, so I can’t shame people too much when they say they hate cardio. For me, the biggest hurdle is always the first one where you try running for the first time in a while and you quickly find yourself gasping for air, even though it’s only been about a minute since you started you run. Conditioning is a process — remember that. Just like anything you try, it’s probably going to be rough in the beginning. Also, understand that you’re not just limited to running or using the elliptical— playing the golf while walking the course is cardio, so are hiking, swimming, and rowing. Test out various activities and keep track of those that you like and dislike — if you like the type of cardio, it just might change your overall opinion about cardio, and, dare I say, you might even like doing cardio!