Try a proud chest hack for bigger hamstrings and glutes.
Last updated on July 27th, 2025
In a recent cross-division mashup, two–time, reigning 212 Olympia champion Keone Pearson and Brazilian Men’s Open competitor Rafael Brandão trained hamstrings together. Pearson will attempt to three-peat at the 2025 Olympia in Oct. 2025. Brandão is one of the 18 competitors qualified for the 2025 Mr. Olympia contest at the time of this article’s publication.
The hamstrings have three heads. Only one crosses only the knee: the biceps femoris. It is fully activated during leg curls. The other heads cross the hip and knee, and grow from most leg movements.
Here’s how elite bodybuilders train hamstrings 12 weeks out from the 2025 Olympia:
Keone Pearson & Rafael Brandão’s Leg Workout
The duo opened with calf raises, RDLs, seated leg curls, and Nordic curl variations. Each exercise was performed with eccentric control. Research has consistently shown eccentric (lengthening) contractions lead to greater hypertrophy — a phenomenon that may be more pronounced for certain muscles. (1)(2)
Since muscles are stronger during negatives, slowly lowering weights prolongs mechanical tension, promoting muscle growth. (3)
Exercise Variety
The duo launched the session with standing calf raises and seated calf raises. In one scientific trial, the former demonstrated more than double the calf growth from seated calf raises. Controlled lengthened partials may optimize calf stimulus. (4)
Proud Chest and Range of Motion
During RDLs, keep the chest proud to help the hips drive instead of the lower back. Avoid hypextending at the top to optimize glute and hamstring stimuli.
Mind–Muscle Connection
Pearson verbalized, “Feel every fiber…slow it down.” Feeling a strong mind–muscle connection is fundamental when isolating muscles as opposed to major lifts that require full-body effort.
For example, it’s easier to focus on the hamstrings during RDLs or lying leg curls since the focus is on the hamstrings. Conversely, you cannot use only one muscle to deadlift, squat, or bench press. (5)
Forced Reps, More Gains?
A highlight of the workout was forced reps, where a spotter helps achieve more reps beyond initial failure in a set. Research suggests this intensity technique is beneficial for advanced lifters. However, they should be used sparingly to avoid overfatigue. (6)(7)
A Blueprint for Hamstring Excellence
- Chest proud during RDLs: Drive with hips, not lower back.
- Control eccentrics: The stretch builds the muscle.
- Focus with intent: Train the mind–muscle connection, not just the movement.
- Adjust with purpose: Use autoregulation to optimize recovery and growth.
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References
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
- Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Sep;31(9):2599-2608. doi: 10.1519/JSC.0000000000001983. PMID: 28486337.
- Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
- Kinoshita M, Maeo S, Kobayashi Y, Eihara Y, Ono M, Sato M, Sugiyama T, Kanehisa H, Isaka T. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023 Dec 13;14:1272106. doi: 10.3389/fphys.2023.1272106. PMID: 38156065; PMCID: PMC10753835.
- Nascimento PHF, Caldeira CN, Diniz RCR, Andrade AGP, Chagas MH, Lima FV. Internal Focus of Attention did Not Change Muscle Activation and the Rate of Perceived Exertion in Bench Press Exercise in Successive Training Sessions. Percept Mot Skills. 2025 May 15:315125251343156. doi: 10.1177/00315125251343156. Epub ahead of print. PMID: 40372111.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Med. 2023 Mar;53(3):649-665. doi: 10.1007/s40279-022-01784-y. Epub 2022 Nov 5. PMID: 36334240; PMCID: PMC9935748.
- Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
Featured image: @keone_prodigy on Instagram
