Bodybuilding Simplified: Hamstrings & Glutes
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- Опубліковано 3 тра 2024
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Another episode of Bodybuilding Simplified is here! Today we will learn how to train hamstrings and glutes! I will tell you exactly which types of exercises and which types of movement patterns you should do. There are 2 types of exercises that you need to do for the hamstrings and the glutes. For the hamstrings, you need one hip hinge exercise, and one isolation exercise. For the glutes, you need a compound exercise and an isolation exercise. The hip hinge exercises that i recommend are for example: the romanian deadlift, stiff leg deadlift, or goodmornings. And the isolation exercise for the hamstrings that i recommend is any type of hamstring curl, so either the laying or the seated variation. For the glutes, the compound exercise that i recommend is the hip thrust, and the isolation exercises for the glutes that you can use are for example: glute kickbacks, butt blaster, or lunges. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30. We will also go over the technique for the hip thrust, and all the hip hinge exercises. And we will also learn the difference between the romanian deadlift, and then stiff leg deadlift.
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When are you going to make a video on forearms?
@@cyrillic_ Forearms and calves and abs are coming very soon
What multi-machine do you suggest I should buy for home gym?
@@cyrillic_tbh you don’t really need to train your forearms in isolation unless you do some sort of martial arts or just want huge beefy forearms as they already work on most compound exercises you already do, like all your back exercises and presses.
I like how trainer winny hearted every comment except for the one saying "GYAAAATTT"
😆
A professional has standards
💀💀💀
Well now he did liked a comment saying gyyaaaattt
Anxious for the ab workout
He did it
@@Unknown_1671 thx for the notice 🙏🙏🙏
I love these videos i cant wait for you to complete the saga
just started watching a couple days ago, really glad youre still an active youtuber, the only fitness channel that feels real 🙏
Still doing your hamstring program, did one today too. Awesome work man, keep it up!
When I first started lifting I went down the rabbit hole trying to learn as much as I can and your videos were so helpful in that process.
Theres so much information out there and the way you streamline all the important stuff is great.
One of my go to fitness/lifting channels and always will be
Thank you mate
New winny video let’s go!!!!!!❤
I'd just like to say you've helped me not only increase my muscle size by a huge margin, but you've also helped me lose more weight in my fitness journey than I've ever lost before! (23 lbs in a few months) Thank you so much, trainer winny!
I haven't seen it, but I know it will help me a lot, thank you very much for your effort ❤
i like how your videos are simple and diverting.👏🏿
I was waiting for this one ❤
love your videos!
Aweesone as always
Thank you so much ❤great advice
GYAAAAATTTTT
Brainrot
GYAAAAAAAAATTTTTTTTTTTT
Hey winny, I like your easy going content. Thanks.
My eyes have now been opened. This man is the reason I’ve stopped ego lifting and really focus on the stretch of the exercise 💙💙
I've been waiting for this video to drop
Animation meets fitness, amazing channel! Subbed
I somehow manage to get near perfect form when I decide to try the exercises your recommend. You're the best
Please winny, I’ve been loving this series so far, so I’d love to have a video on plyometrics. I know the scope of this series is bodybuilding but you breaking it down would help tons of athletes with their vert and athleticism. Also, I don’t have a clue where to include those in a conventional training split. It would truly be a lifesaver
Your davices to simplify workouts have given me renewed interest in working out. Thank you.
Same
I just did this workout today!
Finally we have it ❤
Another great video, would love forearms next 👊
I watch your video's while i workout love the content helps me out alot
Once again winny, still after the quad video (which was very good) I’m still not doing leg day
Thanks for the video as always!
How should I add calves to my workout?
Thank u
Bulgarian split squats are also amazing for glutes! Take a long step like you said with the lunges, focus on leaning forward as you go down to stretch the glutes, and drive your hips forward as you come up
0:00 Introduction
0:26 Hip hinge vs hamstring isolation
0:34 Hip hinge exercises (deadlift)
0:48 Hamstring isolation exercises (hamstring curl)
1:22 Training volume (2 workouts/week)
1:26 Training volume (12 sets)
2:00 Hip hinge exercise rep range (5-15 reps)
2:17 Hamstring isolation rep range (12-20 reps)
2:36 Training plan example
Legend
Liked the video thanks! Would putting your working leg out more forward on Bulgarian split squats also work the glutes more?
thx for your content i really like this channel, but what do u think about making videos showing correct technique of exercises?
Just got done with a hams and glutes workout. I'm cooking my post workout meal rn
Hey winny. Can u do a video about compound exercises?
I needed it 10 hours ago but next time I will do it right
wow great
Can you do a video on warming up and joint strengthening and flexiibilty training
Suns out, buns out… thank you Winny
Make video on body recomposition please
Trainer winny you should do a video on building strength
Forearms and Calves next please!
What's your opinion on Arnold Split? (Chest&Back, Arms, Legs)
Hey Vin, please give glute spread tips
Can you do one for calves and core
Make a push pull legs version of this series
Would you make more detailed video of say back exercises and how to perform them. For example I just did back today I did lat pull down for me I just can't feel my back every single time I just feel my biceps the back just doesn't get hit I don't know at this point.
Forearms guide next please🙏🙏🙏
bro am waiting on abs, calf and forearm. cant wait to see it
I'm here for the booty training! 😄💪
do about triceps affecting overall arm strength
Backroundmusic like "Dancing the Hula" - The Hiram Group would suit perfect here
Hey winny, whats your opinion on hip abduction and adduction isolation exercises? I’ve been including them into my leg days but do you think my time would be better spent just focusing on hip thrusts and kick backs? Im about a year into a upper/lower split where im trying to hit all of the main muscle groups twice for 3 sets per workout but as you can guess i’m already spending almost 2 hrs a day in the gym. Are those specific exercises worth the extra time?
Make a video on adductors simplified
Can we just appreciate how Trainer Winny never fails to get us bricked up
💀🙏
What do you think of hip abbductors and hip adductors? (the "women" machines were you open and close your legs, idk the exact names)
what about conventional deadlift? can you replace the hip hinge exrecise with that one? if I am working all the part of the legs and wonna do squats & deadlifts at the same workout, will it be a good idea? and if not how can i mix both exrecises at the same program (a split routine for example)
time to compound all the simplified workout into a weekly routine
Waiting for abs, calves and forearms
Abs are essentially all about body fat %
he did forearms already
@@souljah-fo9zwNot that much, some guys with really developed abs still show with higher BF of course if you are 30% it won’t show
@@turkicsayajin2274 I am a competing bodybuilder I know what I’m talking about
@@souljah-fo9zwnatural hypertrophy is living proof that that's not quite true
any advice on how to schedule going to the gym 5 days a week?
Hey, there is difference if i do first squats then Romanian deadlift then leg extensions and then leg curls or i do first squats then extension and after hamstrings? Which one is better?
Bro make a detailed video on time under tensions, volume and intensity.
5:18 And what about hip abductor machine? Is it good? If so which glutes exercise can it replace?
What about the adductor and abductor machine? Will it also help glutes?
pls do a forearm simplified video
I did RDLs with dumbbells yesterday (30lb each) and my hamstrings felt great🎉
I prefer the barbell version, it looks cooler
I always start Leg Day with Seated Hamstring Curls. It's something John Meadows always talked about for making Quad Exercies feel better. All I can say this is the real deal. Starting Leg Day with Hamstring really helps my knee and lower back problems.
Should i do deadlifts on back day or leg day.i dont feel like i would have the energy to do deadlifts on leg day
Please do a video explaining how to lose glute size
I like to do example1 unilateral movement and example2 bilateral movement
Nice glutes bro
@trainerwinny how do you gain glute strength without glute hypertrophy?
Hi. Simplified Forearms soon ? ❤️
I’m doing RDLs with Trap Bar! Is that bad?
Today I learned the stiff leg deadlift and Romanian deadlift are different exercises
O Winny, I just love you mate. 💕
“3 sets of butt blasters” 🤯
but i do not understand how my leg day is supossed to look like after the quads and this video :( do i have to go like squat, quad extension, romanian dl, hams curl, hip thrust and lunges on the same day? x2 a week? isnt it too much or am i missing something?
Hi pro bodybuilders i have a question i have fat in my body and i dont like to do cardio i get sleepy in it very very sleepy but i love to lift weights should i continue lifting weights without cardio and i workout at home
What multi-machine do you suggest I should buy for homegym?
don't, they are too expensive, just by a bench with 2 resistance bands and something on you wall to mount them on. Your resistance bands can be made "heavier" by simply stretching them out more. Dumbellsmight be a bit better but resistance bands are so much more cost effective. with them you can do every movement winny has recomended.
make video about abs please
whoa
Man, we need a video about calves and bad calves genetics
I only use hamstring isolation exercises, how exactly am i robbing myself from not doing hip exercises?
What about the abductors & adductors?
and training hamstrings is also benificial for your core (i think) so double the gains!
RDL (glute and hamstring biased. Seated Leg Curl. Back extension. Das all u need
I would Like See a Video about Lifting belts or those Bands for your wrist (i dont know the word in english i am from Germany 😅)
I will for sure do that in the future!
@@trainerwinny thank you I Love your Videos♥️💪🏼💪🏼💪🏼
Can you train hamstrings and glutes with quads on the same day, is that optimal?
what about the abductor machine?
GYAT
Is a chest bicep, back rear delt, legs, shoulder tricep forearm split effective? I see in almost every vudeo you mention that you should excersise a muscle group 2 3 times a week
IF you want the set quantity recommended by Winny you need to workout each muscle twice a week, this can be done through a PPL, upper lower, and full body. PPL needing most days and being most optimal, Full body needing least days but being less optimal. if you want a four day split I would strongly recommend upper lower. Also forearms is not a major muscle group, it can be worked out everyday and has little effect on body fatigue.
Them hip hinge movements kill my hamstrings for a good week
How about forearms?
"DAMN BOI HE THICC! THAT'S A THICC ASS BOI! DAMN!"
I thought that at least the RDL has you keeping the knee completely straight, otherwise it's almost the same as a deadlift. I myself don't bend my knees at all and i keep the bar away from the shins and the back as straight as i reasonably can to ensure a brutal stretch on my hamstrings. And as for the glute kickbacks, honestly it's my hamstrings that fail, not the glutes, as a matter of fact i don't feel my glutes at all during the exercise.
No matter how many times I try, I can’t feel Romanian deadlifts in my glutes. I only feel them in my hamstrings. I don’t know if not “feeling” a muscle still grows it or not. What should I do?
Can you do the Romanian deadlift with dumbbells? 😮
Yes you can
Andddd... it's all over the screen now 🤤
OH MY GYATTTTTTTTTTTTTTTTTT