Since being narrowly defeated by Derek Lunsford for the Mr. Olympia title last year, 2022 Mr. Olympia Hadi Choopan has been relentlessly pursuing his reclamation of the Sandow trophy. Even though his 2024 Mr. Olympia spot is secured as a past champion, his competitive season already features major wins at the 2024 Arnold Classic and 2024 Arnold Classic UK.
In a YouTube video published on July 23, Choopan shared his hamstring training, which features “Chariot Extensions,” a stiff-leg deadlift variation.
Hadi Choopan’s Hamstring Workout
- Seated Leg Curl
- Chariot Extension
- Machine Incline Deadlift
- Leg Curl
- Landmine Lumberjack Squat
- D-Handle Belt Squat
- Reverse Hack Squat
- Barbell Walking Lunge
- Machine Glute Kickback
Check out the session below:
[Related: The Most Overlooked Factor for Lower Chest Development (Says Jay Cutler)]
Editor’s note: Choopan’s quotes have been lightly edited for readability.
Warm Up — Elliptical Machine & Recumbent Bike
Choopan begins with a comprehensive warm-up via cardio on the elliptical and recumbent bike to improve exercise performance. (1) Choopan is mindful of avoiding injuries, particularly to the hamstrings.
“Athletes believe biceps, triceps, and chest [are likeliest to] tear during high-intensity strength training and stretches. They think quads and hamstrings are safe,” Choopan said. “Hamstrings are delicate compared to quads. Champions who follow the championship path must focus on hamstrings.”
Seated Leg Curl & Chariot Extension Machine
Choopan’s main training session opened on the hamstring curl machine. He performed three sets before setting up for chariot extensions, working in the 10-to-12-rep range.
Called chariot extensions because, in the old days, people tried to lift a chariot like this.
Functionally speaking, chariot extensions are machine-based stiff-leg deadlifts. The cue of imaging lifting the front end of a chariot helps Choopan establish a mind-muscle connection with his hamstrings. As is the benefit of machines over free weights, Choopan can focus entirely on the load applied to the hamstrings rather than worrying about stabilizing the weight.
Choopan progressively overloaded his hamstrings with each set, noting that individuals who exclusively train deadlifts with a single-foot position primarily target the middle hamstrings. However, Choopan believes aesthetic muscle growth requires inner and outer hamstring development, which demands variation of foot placement when deadlifting.
“To activate inner hamstrings and have nicely shaped adductors, position your feet in convergence…strengthen outer hamstrings in a divergence position,” Choopan said.
Machine Incline Deadlift & Leg Curl
Choopan initially used an overhand grip but shifted to a neutral grip midway. He suggested at least four rest days between quad and hamstring workouts to ensure adequate recovery.
During a bulking season, [one] needs time between quad sessions and hamstring sessions.
Choopan worked in the nine-to-12 rep range for leg curls.
Suffering is enjoyable.
Choopan criticized athletes who attribute their impressive physiques solely to genetics, arguing that they fail to acknowledge the importance of a positive mindset and the knowledge foundation necessary to train effectively. Choopan makes informed decisions and applies training principles grounded in science.
Reverse Hack Squat, Barbell Walking Lunges
Choopan positioned himself backward on the hack squat machine to target his posterior chain and hamstrings. He completed two sets before transitioning to walking lunges with a lightly loaded barbell. He traversed the room’s length.
Choopan advised Men’s Physique and Classic Physique athletes to train their legs at least twice weekly for a more muscular upper body. He argued it boosts testosterone levels and encourages muscular development, a claim supported by research published in the European Journal of Applied Physiology and Occupational Physiology. (2)
Note, though, that this study only measured increases in testosterone up to 30 minutes after the workout concluded. Whether those gains hold long-term is speculative, but Choopan’s messaging holds regardless; don’t skip leg day.
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Kraemer, W. J., Häkkinen, K., Newton, R. U., McCormick, M., Nindl, B. C., Volek, J. S., Gotshalk, L. A., Fleck, S. J., Campbell, W. W., Gordon, S. E., Farrell, P. A., & Evans, W. J. (1998). Acute hormonal responses to heavy resistance exercise in younger and older men. European journal of applied physiology and occupational physiology, 77(3), 206–211. https://doi.org/10.1007/s004210050323
Featured image: @hadi_choopan on Instagram
