The 2 elite bodybuilders joined forces at Gold’s Gymnasium Venice.
Final up to date on February ninth, 2025
Bodybuilding followers all the time get pleasure from watching high stars of the game practice collectively, and that was what they obtained lately because of two-time 212 Olympia champion Keone Pearson and 2024 Prague Professional winner Martin Fitzwater.
Each bodybuilders lately educated hamstrings collectively at Gold’s Gymnasium Venice in Venice Seashore, CA:
Fitzwater and Pearson’s Hamstring Coaching
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Standing Leg Curls
Each bodybuilders began with standing unilateral hamstring curls. They labored to a high weight of 100 kilos for every leg for 2 units. These units included pressured reps and partials, which maximize workload and promote hypertrophy when coaching on a restricted schedule. (1)
Adductors & Mendacity Leg Curls
Many health fanatics neglect adductors, however Fitzwater and Pearson carried out two units every earlier than on an adductor machine.
The duo took turns performing bilateral leg curl for 3 units, helping one another to surpass failure.
Seated Leg Curl
Analysis has proven that seated leg curls are superior to the susceptible variations for hypertrophy. (2) Fitzwater and Pearson traded work and relaxation for 3 units within the 10-15 rep vary. The ultimate set featured a lighter weight to extend quantity.
Romanian Deadlift
Earlier than their fifth train, Fitzwater and Pearson mentioned footwear for coaching. Fitzwater prefers coaching with out sneakers.
“Again and chest, I nonetheless put on sneakers, however leg days, hardly in any respect,” Fitzwater shared. Pearson agrees with the choice. Nonetheless, analysis helps sporting sneakers to extend the workload on the focused muscle tissue. (3) Although coaching with out sneakers could assist assist a stronger mind-muscle connection.
They used a Pit Shark station with a lat pulldown cable attachment to carry out RDLs.
Single Leg Press
The ultimate motion was a unilateral leg press. Every bodybuilder saved their foot place low on the platform, reducing so far as they may to attain the deepest potential stretch. They closed their session after finishing three units.
Fitzwater and Pearson are certified for the 2025 Olympia, which will probably be held Oct. 9-12 at Resorts World in Las Vegas, NV. Pearson confirmed he’ll try his second protection of the 212 Olympia crown.
Fitzwater will try to enhance upon his fourth-place end within the 2024 Mr. Olympia contest. He’ll compete on the 2025 Pittsburgh Professional on Might 10, 2025.
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References
- Sødal, L. Okay., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Results of Drop Units on Skeletal Muscle Hypertrophy: A Systematic Evaluation and Meta-analysis. Sports activities medication – open, 9(1), 66. https://doi.org/10.1186/s40798-023-00620-5
- Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Larger Hamstrings Muscle Hypertrophy however Comparable Injury Safety after Coaching at Lengthy versus Brief Muscle Lengths. Medication and science in sports activities and train, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
- Valenzuela, Okay. A., Walters, Okay. A., Avila, E. L., Camacho, A. S., Alvarado, F., & Bennett, H. J. (2021). Footwear Impacts Typical and Sumo Deadlift Efficiency. Sports activities (Basel, Switzerland), 9(2), 27. https://doi.org/10.3390/sports9020027
Featured Picture: @martfitzh2o on Instagram
