The Fix For Lagging Hams

Fouad's new training plan for big & balanced legs
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Throughout my pro career I have been conscious of my lacking hamstring development. I started to notice it more after my quads started growing but my hams never took on the same thickness.  When I look at my legs, I feel that it is the missing depth I really need and thickness in the hams would solve that problem.

I’ve tried everything: Splitting hams and quads up; training quads on Monday and hams on Thursday with calves; training hams and quads together; and training hams and quads together and adding a second ham day after back.

This year I decided I would do something I always thought of, but never tried.  I’ve decided to try training quads and hams on consecutive days. I know you might be thinking, “you’re hams are activated when training quads so it would be too much.”  Bullshit.  When you train chest, your back is activated but lots of people train chest and then back on the next day.


This week was the first week trying it and I have to tell you my entire lower body was F*CKED UP!  This is what the new split looks like:

  • Sunday – OFF
  • Monday – Back & Biceps
  • Tuesday – Chest & Triceps
  • Wednesday – OFF
  • Thursday – Quads
  • Friday – Hams & Calves
  • Saturday – Shoulders & Traps

Saturday is optional; I might do that shoulder day on Sunday depending on how I feel.  Training is going great so far and I’m sitting at 300lbs more comfortably now.  I’m also able to stay at that weight without doing anything crazy anymore; I’ve finally broken that plateau!  Before I wrap this up, here is my complete Calves & Hamstrings workout so you can give it a try:


  • Standing Calve Raise: 6 sets of 15,12, 10, 8, 6, 20 reps
  • Seated Calve Raise : 5 sets of 10 reps


  • Stiff Leg Deadlift (on box): 4 sets of  8-12 reps
    • Focus on full stretch without rounding back/use lightweight
  • Stiff Leg Deadlift (on floor): 3 sets of 12, 8, 6 reps
    • Not as deep a stretch/use heavyweight
  • Lying Leg Curl: 4 sets of 12, 10, 8, 6 reps
    • Slow on the negative
  • One Legged Leg Press (very high foot position): 3 sets of 12 reps
    • Use a very high foot position to recruit hamstrings

Sacrifice Without Regret,
Fouad ‘Hoss’ Abiad

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