🎃 15 Hamstring Exercises for Scary Gains

Happy Halloween, Ripped Report readers! Remember, there’s nothing scarier than not wiping down your machines at the gym once you’re done with them.

With that public service announcement out of the way, here’s what we’ve got for you today:

• 15 hamstring exercises to improve the strength and performance of your posterior chain. 

• 20 protein-packed foods that put on monstrous mass. 

• BarBend’s official preview of the 2023 Bikini Olympia. 

EXERCISES

Hammy Builders

If you have weak hamstrings, then there’s a good chance you’re not maxing out on your strength potential for squats and deadlifts. Plus, a lack of hamstring eccentric strength is a known cause of strains, which can seriously hamper your training. In short: You’ve gotta pay attention to those hammies, folks.

With guidance from Dr. Stefi Cohen, a world record powerlifter, we’ve curated a list of the top 15 hamstring exercises to enhance your strength and performance. Each move is accompanied by detailed instructions, an explanation of their benefits, helpful tips, and customized sets and reps based on your specific goals.

NUTRITION

Protein-Packed Munchies 

Protein offers numerous benefits for your fitness goals, from building copious amounts of muscle to keeping hunger at bay. Moreover, protein-packed foods have a higher thermic effect than fat or carbs, meaning that you can eat more of it, compared to the two other macronutrients, with less chance of those calories being stored as body fat.

However, relying solely on chicken and whey protein as primary sources can become monotonous. That's why we’ve curated a list of the top 20 protein-rich foods to diversify your diet and provide a wide range of essential micronutrients (vitamins and minerals) that keep your body operating at its best.

From egg whites and sirloin steak to beef liver and sardines (don’t knock ‘em till you try ‘em), explore the nutritional breakdown of each and enjoy a sample meal plan to make your bodybuilding journey delicious and nutritious. 

2023 Olympia

BarBend’s Bikini Olympia Preview 

The most anticipated Bikini bodybuilding event of 2023 — the 14th edition of the Bikini Olympia — is on the horizon. This contest will be held as part of the star-studded 2023 Olympia weekend in Orlando, FL, from Nov. 2-5. Featuring the most extensive lineup out of all the 11 IFBB Pro League divisions at the show, 52 extraordinary athletes are set to battle it out for the biggest title in the sport. 

In our preview below, we break down which athletes you need to keep an eye on, including defending champion Maureen Blanquisco and 2021 winner Jennifer Dorie, who came oh-so-close to a repeat victory last year. See how they qualified and who else stands a chance at walking out of Orlando as Bikini champ. 

THE DROPSET

How to Watch the O

• Speaking of the Olympia — do you know how to watch the action? In addition to following BarBend’s coverage, here are your options to watch the whole thing yourself.

• Treadmills are a convenient way to burn more calories and increase your step count. Check out our review of the budget-friendly Nordic Track EXP 7i. 

• Bodybuilder and former powerlifter Larry Wheels shares his chest workout before his Classic Physique Amateur Olympia debut. See how the 2018 NPC Gold Coast Muscle Classic Heavyweight winner plans to earn his IFBB Pro card. 

SOUND OFF!

Your Olympia Prediction

THE RESULTS ARE IN!

Olympia Hype Levels

In the October 24, 2023, edition of The Ripped Report, we asked you to tell us your hype levels for this weekend’s Olympia on a scale of 1 to 5. Here’s how you voted:

1. One (26.06%)

2. Five (23.94%)

3. Two (22.54%)

4. Three (19.72%)

5. Four (7.74%)