Introduction

In this article, we delve into an intense hypertrophy ham and glute workout with powerlifting extraordinaire, Michelle Lin. The workout was designed to challenge Michelle and push her limits, offering a unique blend of exercises that target the hamstrings, glutes, and adductors. Let’s look at the key takeaways and insights from this grueling workout session.

Key Exercises

The workout session consists of the following exercises:

• Sumo stiff legged deadlifts
• Machine hip thrusts
• Sumo deep pause squats

Sumo Stiff Legged Deadlifts

This exercise targets the hamstrings, adductors, and glutes. It is important to maintain proper technique, with the hips pre-stretching the hamstrings and a neutral or lordotic spine. The knees should be in a solid position and the chest should remain up throughout the movement.

Machine Hip Thrusts

Machine hip thrusts primarily target the glutes. To maximize effectiveness, perform this exercise as a marathon set or giant set with a total of 40 reps, a two-second count at the top, and short rest breaks. This method encourages lactic acid build-up and enhances muscle stimulation.

Sumo Deep Pause Squats

Sumo deep pause squats target the glutes, quads, and adductors. Perform this exercise with a slow descent, full pause at the bottom, and a focus on depth for optimal glute activation. Aim for high-quality repetitions in the range of 8-12 reps per set.

Key Insights

• Time under tension is crucial for hypertrophy training, as it provides greater muscle stimulation compared to powerlifting.
• Slow and controlled movements are essential for hypertrophy training to isolate individual muscles and maximize their growth potential.
• Listening to your body and prioritizing mind-muscle connection is crucial for effective hypertrophy training.
• Pushing past your comfort zone can lead to improved performance and growth, but always be mindful of your body’s limits to avoid injury.

Conclusion

In summary, this intense hypertrophy ham and glute workout with Michelle Lin showcased the importance of proper technique, time under tension, and mind-muscle connection for effective hypertrophy training. By incorporating sumo stiff legged deadlifts, machine hip thrusts, and sumo deep pause squats into your workout routine, you can target key muscle groups and push your limits for optimal muscle growth.