When do you guys think glute-ham raises and
reverse hypers best fit into a workout
schedule? I’m just adding these into my wkot
on a regular basis. I’m doing the glute-ham
raises on ham or leg day (instead of leg
curls), and I’m doing the reverse hypers on
back day. So does this sound like a good plan?
Or should the reverse hypers also be done on
ham or leg day? Your feedback appreciated.
I’m fortunate enough to have both a glute-ham bench and reverse hyper bench in my gym. The glute ham is more of a strength/muscle builder and the reverse hyper can be used as a strength/muscle builder but it is also good for restoration. Louie Simmons has his guys use the reverse hyper as often as 4 or 5 days a week. The fact that he invented it might have something to do with this but doing some light reverse hypers the day after a heavy leg day does seem to help with restoration. So your split looks good to me. You could do both of them on leg day if you wanted to or alternate one for the other a couple of weeks at a time. If you choose to do the reverse hypers on leg day use heavier weight, keep the reps lower and use an explosive concentric. When doing it for restoration keep the reps higher and the tempo slower. Hope this helps.
Thanks. Yes it does help clarify things.
Great move adding Reverse Hyper & Glute-Hams. You need to do your Reverse Hypers within your Leg routine - your hams/glutes are going to explode. Remember to start with lighter weight for the first month - get some serious reps in and then after you are acclimated start dropping your rep count.