https://www.nutra-365.com/tags/leg-curls/ Sat 12 Sep 2026 07:28:34 +0200 https://www.nutra-365.com/videos/186/old-school-hamstring-calves-workout-ifbb-pro-branch-warren/
What you see in the mirror only tells part of the story. Bodybuilder Branch Warren has the quick, intense protocol your leg day is lacking. Tack it onto your quad work and prepare to be humbled! ► Shop Kaged Muscle Supplements: https://bbcom.me/2WLrHic ► 7-Day Free Trial to All Access: https://bbcom.me/2WQBPXc | Branch Warren's Old School Hamstring & Calves Workout | 1. Lying Leg Curls: 2 sets, 12-15 reps (double dropset after each set) 2. Seated Leg Curl: 12-15 reps (double dropset after each set) 3. Standing Calf Raises: 12-15 reps (double dropset after each set) Branch Warren wants to tell you something you may not want to hear: You're only as "built" as your calves and hamstrings. That may sound like the sort of physique critique that's only meant for elite pros, but this bodybuilding legend and Kaged Muscle athlete wants every lifter, everywhere, to hear it. It's a window into why he has been a successful bodybuilder, as well as a successful businessman, since his teens. Here's the thing: In lifting, and in life, most of us are damn good at doing what we're already strong at. And we're pretty terrible at bringing the same intensity where we're lacking. In other words, you may have tried every intensity booster and novel rep scheme in the book for your quads, but what about for your hamstrings? It's probably the same old 3-4 sets of 10-15 reps, stop once you feel a slight burning feeling, and hop right off the machine. Do the same thing for your calves—maybe—and go home. According to Branch, that's what's holding back your leg training—and even why your back hurts. "Having strong hamstrings, if you're doing squats or leg press, it's going to help you stabilize the movement and just make you stronger and better," he explains. "If your hamstrings are weak, there's a greater chance you're going to hurt your lower back. The back, abs, and hamstrings all play in conjunction with one another. Not only will you look better, but you'll be stronger and more balanced overall." Here's everything you need to know to add depth to your training and definition to your lower body. | Lying Leg Curl | Before you reach your working weight, do a couple of light warm-up sets of around 15-20 reps. It's OK if you don't count the reps. Just go until you feel a good pump, but not until you hit failure. Then, do a set with the heaviest weight you can handle for around 12-15 reps. Branch likes the lying leg curl first because he can go heavier, and because the positioning and the handles allow him to really explode into each rep. Don't sell yourself short here. | Seated Leg Curl | Start off again with a couple of light warm-up sets. Then it's time for the same battle you just finished: a working set, followed by two dropsets. But this time around, it's all about tempo and control. "The way I do seated leg curls is, like, I keep my arms across my chest and then I come down and squeeze," Branch explains. "Your leg biceps are just like your arm biceps. So it's like doing a concentration curl for your biceps. You come up, and then you squeeze. Down, slow up, and then you squeeze. You get as much blood in there as you can, make it cramp, and get that deep-down burn. I feel it way better than when I just go heavy." | Standing Calf Raise | "For years, I didn't train calves, and they were my best body part," Branch says. "But now that I'm retired, I like to train. So I'm working some calves back into the mix just because I like doing it." Training calves for fun—that says it all, doesn't it? Take the same approach here as you do for hammies: One heavy set with a full stretch and contraction on each rep, followed by two drops. Do it again if you're brave—or just masochistic. Then limp to the showers and slam your post-workout protein. | Kaged Muscle Supplements | ► Amino Synergy: https://bbcom.me/2WUoQ6V ► Pre-Kaged: https://bbcom.me/2WSS6uM ► In-Kaged: https://bbcom.me/2WHKf2V ► Re-Kaged: https://bbcom.me/2WNJm97 ► Clean Burn: https://bbcom.me/2WPgPzV ► CreaClear: https://bbcom.me/2WPTMoy ► Ferodrox: https://bbcom.me/2WP3tno ► Hydra-Charge: https://bbcom.me/2WObNDQ ► Kasein Protein: https://bbcom.me/2WOc4qm ► MicroPure Whey Protein Isolate: https://bbcom.me/2WLcs8R | Follow Kaged Muscle | ► YouTube: https://www.youtube.com/user/kagedmuscle ► Instagram: https://www.instagram.com/kagedmusclesupps/ ► Facebook: https://www.facebook.com/kagedmusclesupplements/ ]]> Sat 01 Jun 2019 05:19:49 +0200 https://www.nutra-365.com/videos/186/old-school-hamstring-calves-workout-ifbb-pro-branch-warren/