A couple of months ago, we traveled up to Windsor to meet up with IFBB Pro and Kaged Muscle athlete, Fouad Abiad, for another collaboration.
Fresh off tricep surgery and with an achy knee, Fouad had to be careful with his training while we were in town.
That still didn’t stop him from having a hellacious and heavy hamstring session.
In this video, Fouad takes us through his hamstring workout and provides some tips on how to better target and build the hamstrings.
Watch the video or read on to see Fouad’s hamstring workout and give it a try for yourself during one of your future leg workouts.
Fouad Abiad’s Hamstring & Calves Workout
|Lying Leg Curl||5||6-8*|
|Seated Leg Curl**||4||10-15*|
|Standing Calf Raise||4||8-10|
|Seated Calf Raise||4||12-15|
*Perform a drop set on your final set
**Use blood flow restriction
Lying Leg Curl
Fouad likes to start off his hamstring workouts with lying leg curls. He likes that the movement helps get his hamstrings warmed up.
He recommends performing the exercise with your legs together. Also, be sure to keep your butt down. An easy way to accomplish this is to lift your knees slightly off the pad with every repetition. You can’t lift your knees if your butt is up.
Seated Leg Curl
During this exercise, Fouad likes to include occlusion bands for extra intensity. Occlusion bands increase the pump by trapping blood into the muscle. Strap it off at about a 7-8 level tightness.
When using blood flow restriction, you’ll want to use lighter weight with more repetitions. Leave the bands on throughout the entire exercise. When you finish the exercise and remove the bands, the blood flow will result in a massive pump.
Fouad also finishes this exercise with a drop set.
For this exercise, Fouad uses a counter balance to help him perform the glute ham raise. GHRs are a great exercise for developing the hamstrings. However, they can be difficult to perform.
Using the assisted machine is one way to help you still train the movement pattern while progressing to the point where you may be able to do them unassisted.
Standing Calf Raise
After wrapping up with hamstrings, Fouad moves onto some calf training. He realizes the he wasn’t genetically born with the best calves. So, to try to maximize his calves, he trains them 3 times per week.
One of the movements he incorporates is the standing calf raise. This will help him build his gastrocnemius as large as possible.
Seated Calf Raise
To wrap up the workout, he performs some seated calf raises.
The movement allows him to overload the stretch on the calves.
Editor’s Note: You can purchase Fouad's clothing line, Hosstile Brand Wear, here.