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7 New Hamstring Exercises to Build Size Fast
Strongman Luke Stoltman just peeled back 17.6 pounds to unveil a diced six‐pack and reminded everyone that champions can still get better, while Bob Cicherillo set the strength world ablaze by labeling the bench press the worst exercise in the gym.
Most lifters default to curls and RDLs for hamstrings, but this guide uncovers seven creative moves—like Nordic curls, sliding disc curls, and kettlebell swings—that torch the posterior chain from hip to heel. Experts stress that boredom and plateaus often stem from repeating the same two drills and note that adding unilateral exercises or instability tools forces the hamstrings to fire harder. You’ll learn how to tweak tempo and range of motion to maximize hypertrophy without turning every leg day into a mobility class. The piece closes with programming tips on volume and rest so you can slot these fresh variations into your routine without overtraining. Ready to make leg curls jealous? [Revamp Your Hamstring Day Now!]
Leg day shouldn’t be an afterthought, and this article serves up four distinct programs—heavy compound‑focused for men, balanced routines for women, home‑friendly bodyweight sessions, and a progressive routine for mixed groups. It opens with a reminder that your lower body accounts for roughly 40 percent of your total muscle mass, so skipping leg day leaves huge gains on the table. Each plan pairs warm‑ups, mobility work, and hypertrophy supersets to attack quads, hamstrings, and glutes from every angle, with guidance on rep schemes and rest to match your goals. At‑home athletes get creative with mini‑band side steps and pistol‑squat variations, while gym‑goers dig into squats, lunges, and heavy deadlifts. It’s all wrapped in a friendly warning: friends don’t let friends neglect their pins. [Crush Your Next Leg Day Here]
Pausing your deadlift just below the knee might sound like torture, but it’s a proven way to build raw power. This feature breaks down the mechanics of paused pulls, explaining how the brief hold forces your glutes, hamstrings, quads, and spinal erectors to stabilize before exploding upward. The pause also tightens technique by eliminating slack and improving bar path, translating into smoother max‑effort lifts. You’ll get programming advice—such as working at 60–70 percent of your one‑rep max for low reps—and tips on bracing, foot placement, and breathing. Whether you’re chasing a bigger total or just want to shock your posterior chain, this pause‑heavy tweak can deliver. [Add Paused Pulls to Your Program]
Britain’s Strongest Man champion Luke Stoltman just unveiled a shredded midsection after shedding 8 kg (17.6 lb) ahead of his next title defense. Starting his cut at 162 kg, Stoltman dialed in his diet and conditioning to reveal abs that wouldn’t look out of place on a bodybuilder in the off-season, while maintaining the round shoulders and thick legs needed for stones and logs. The article traces his transformation journey and notes how strategic weight loss improved his health without sacrificing strength. It also underscores the growing emphasis on conditioning in modern Strongman competitions, where athletes are expected to move fast as well as lift heavy. Stoltman’s update sets a high bar for his rivals and inspires heavy lifters to lean out smartly. [See Luke’s Shredded Transformation]
Long‑time bodybuilding commentator Bob Cicherillo went viral after declaring the bench press “the worst exercise in the world” and blaming it for nearly all pec tears. In his candid rant, he asks listeners to name anyone who’s torn a pec doing anything besides benching and suggests swapping in dumbbell presses or machine work to spare your chest tendons. The article provides context, reminding readers that improper technique, ego lifting, and inadequate warm‑ups are often culprits, but also notes that alternative presses can build chest mass with less joint stress. Cicherillo’s critique has sparked debate, but it’s a timely reminder that the classic moves aren’t mandatory for a huge chest. [Explore Safer Chest‑Building Alternatives]
The fitness community mourns Brazilian nutrition influencer and former wellness champion Diana Arêas, who tragically died after falling from an apartment building in Rio de Janeiro. Reports say she left a hospital against medical advice on Nov. 13 and was later found dead in her building’s common area. Arêas had more than 200,000 followers and balanced roles as a mother, nutritionist, and athlete; she previously captured a Wellness Fitness title at the 2023 IFBB Elite Pro South American Championships. The piece acknowledges her positive influence and reminds readers to take mental health seriously, urging anyone struggling to seek help. Her passing has led to an outpouring of grief and tributes from fans and fellow competitors. [Read the Full Tribute]
In a recent YouTube discussion, former 212 Mr. Olympia Kamal Elgargni and bodybuilding veteran Dennis James agreed that Chinedu “Andrew Jacked” Obiekea could bag multiple Mr. Olympia and Arnold Classic titles if he keeps improving. They praised his height, aesthetics, and recent contest momentum, predicting he could win the 2026 Olympia and Arnold Classic and even build a dynasty that rivals Phil Heath’s. The article breaks down Jacked’s strengths—wide shoulders, tiny waist, thick legs—and examines how training with Elgargni has sharpened his conditioning. While some fans think it’s early to crown him, the buzz underscores Jacked’s rapid rise from amateur standout to title contender. Expect more hype as the 2026 season approaches. [Hear Their Bold Predictions]
Kansas City’s pro show delivered early fireworks on the road to the 2026 Bikini Olympia, with Aimee Leann Delgado taking the top spot. Delgado impressed judges with symmetry, stage presence, and conditioning, earning one of the season’s first Bikini Olympia qualifications. The recap notes that the lineup was deep, but Delgado separated herself from rivals with a polished posing routine and crisp transitions. Fans are already speculating how she’ll stack up against reigning champ Maureen Blanquisco next year. If you love scorecards, the article also lists placings for the rest of the top ten and highlights storylines for contenders chasing points later in the season. [See All Placings and Highlights]
Confused about how much protein you actually need? This handy calculator tailors recommendations to your age, weight, activity level, and goals, delivering CDC and ADA baselines plus a higher “nutritionist‑approved” range for athletes. Rather than guessing or following fad diets, you simply plug in your stats and get a personalized gram target for maintenance, fat loss, or muscle gain. The article explains the science behind the numbers and reminds readers to distribute protein evenly across meals, especially post‑workout. It even offers a downloadable PDF for tracking and sharing. Whether you’re a vegan, carnivore, or somewhere in between, this tool demystifies macros. [Calculate Your Protein in Seconds]
Nick Walker just dropped a razor‑sharp physique update post‑Olympia, flashing diced abs and veins for days 📸💪
Recovery Tip of the Day: Sleep Position Engineering for Lifters
Stop sabotaging your gains by crashing into bed like a contorted barbell. The way you sleep can support spinal alignment and muscle repair: try lying on your back with a pillow under your knees to ease tension on your lower back, or if you’re a side sleeper, hug a thick pillow between your legs to keep your hips square. Avoid stomach sleeping—it cranks your neck and strains your shoulders. Treat your mattress like equipment: firm enough to keep your spine neutral but cushioned enough to let those hard‑earned muscles relax. Quality sleep isn’t just about hours; it’s about posture, too.
The Strength Bulletin
Luciano Cruz Juiz de Fora Pro: Brazil’s Musclecontest Juiz de Fora Pro crowned Dilson Espindola in Men’s Physique and Naiana Nana in Women’s divisions—both snagged Olympia qualifications with polished conditioning and crowd‑pleasing charisma. [Check the Full Results]
Atlantic Coast Pro: Over two days in Florida, the Atlantic Coast Pro crowned multiple champions, including Classic Physique standout Ethan Gohari, who topped Stan De Longeaux and Justin Maki in a tight race; other divisions saw equally decisive wins as athletes locked in their 2026 Olympia tickets. [See Who Won Each Division]
Oklahoma Grand Prix Pro: In Women’s Wellness, Colombia’s Paula Suarez dominated the judges’ scorecards to edge Nicole Stewart and Thaila Bigwolf, securing her place at the Olympia and proving that balanced curves and flawless presentation still rule. [View the Placings]
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