Introduction

This article highlights the intense leg workout experience of strongmen Chris Duffin and Joe Sullivan. Despite their impressive strength, they are relatively unfamiliar with hypertrophy training, which focuses on muscle growth. This challenging session includes two exercises, the seated leg curl and the hack squat, pushing them to their limits.

Seated Leg Curl

• Target: Hamstrings
• Goal: High-quality reps with good technique, close to failure
• Rep Range: 10-20 reps using Myo-rep style

It is essential to secure the upper thighs tightly in the machine to exert maximum force through the hamstrings. Performing a full range of motion, touching the bottom of the machine every time, and emphasizing the eccentric movement will engage hypertrophy, particularly in hamstring training. Although these strongmen have powerful hamstrings, they avoid using excessive weight and focus on proper form to maximize results.

Hack Squat

• Target: Quads
• Goal: Controlled, quality reps, warming up slowly
• Rep Range: 10-20 total reps with Myo-reps included, followed by a drop set

The hack squat begins with a slow, controlled descent, followed by a pause at the bottom and a full ascent. Chris and Joe perform the exercise with their feet close together, transferring force through their quads. While Chris performs single sets, Joe attempts Myo-reps, which involve multiple sets with minimal rest between repetitions. After the hack squats, Joe performs bodyweight squats to complete the workout.

Conclusion

This intense leg workout demonstrates that even the strongest individuals can benefit from hypertrophy training. By focusing on proper form and high-quality repetitions, Chris Duffin and Joe Sullivan push themselves to their limits with just two exercises. Although the experience is challenging, it highlights the importance of incorporating a variety of training techniques for optimal muscle growth and overall strength.