Skip to main content

Bodybuilder Hadi Choopan Uses Chariot Extensions to Bulk up His Hamstrings — Here’s Why They’re So Effective

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 Training

Check out the session below: 

https://www.youtube.com/watch?v=FnnmIJMGi1I&ab_channel=HadiChoopan

[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.

Image via @hadi_choopan on Instagram

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)

References 

  1. 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://ift.tt/xT02mcb
  2. 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://ift.tt/SwEG80f

Featured image: @hadi_choopan on Instagram

The post Bodybuilder Hadi Choopan Uses Chariot Extensions to Bulk up His Hamstrings — Here’s Why They’re So Effective appeared first on BarBend.



from BarBend https://ift.tt/uBvlJoP
via IFTTT
Labels:

Comments

Post a Comment

Popular posts from this blog

19 Halloween Costumes for Strength Athletes

Halloween is rapidly approaching, and you’re not sure what to wear. Sure, you can always call it a wash this season and promise yourself to order early next time. (Isn’t that what you said last year?) But as a strength athlete, you take pride in your lifts, and you’re eager to show that off with your costume — even if you’re late to the party and have to make like the Avengers and assemble it yourself. Here, we’ll break down what you need to toss together each strength-inspired costume, and even list out some character-inspired exercises so you can stay on brand in the gym. You’ll be surprised (or maybe not) by how many Halloween costumes for strength athletes you can swing with a few black T-shirts, pants, and leather jackets. Halloween Costumes for Strength Athletes Luisa Madrigal She-Ra Larry the Lobster Wreck-It Ralph Sailor Jupiter The Incredibles Powerpuff Girls Daisy Johnson Captain Marvel Batman Sarah Connor The Terminator Xena Tiny Tiger Lara Croft Rocky Bal...
Post a Comment
Read more

Best Pre-Workout Supplements of 2023 For Weight Loss Muscle Gain and More

One of the most popular supplements on the market, people often turn to pre-workouts for help increasing energy, blood flow, endurance, power, and sometimes hydration. As such, you can find different combinations of beneficial ingredients (like caffeine, citrulline, and beta-alanine) in the form of powders, pre-made drinks, small liquid shots, and even chews and gum. But with the glut of information on pre-workouts from ill-advised TikTok trends (i.e., dry scooping ) to fit-fluencers peddling that good-good on all platforms, it’s easy to get lost in the weeds when choosing a pre-workout supplement. Which pre-workouts work, and which ones are just noise? We’ve spent years testing out the best (and the worst) pre-workouts, and we’ve got opinions. Here are the best pre-workout supplements for just about any fitness goal. The Best Pre-Workout Supplements of 2023 Best Pre-Workout Overall: Transparent Labs BULK Best Pre-Workout for Muscle Gain: Transparent Labs BULK Strongest Pre-Wor...
Post a Comment
Read more

The Best Greens Powders For Digestion, Fiber, Value, and More

Chugging a glass of green vegetable powder isn’t always pleasant, but it may be one of the most effective ways to enhance your vitamin and nutrient intake . Greens powders are often made of dried leafy greens and other vegetables , grasses, fruits, herbs, seaweed, and sometimes even probiotics and digestive enzymes . But before you trade in your multivitamin for greens powders, you should ask yourself a couple of questions. Namely, are greens powders worth the money? And if they are, then which greens powder is the best for me? After testing dozens of the best-selling greens supplement brands (as well as the underdogs that maybe don’t sell as well as they should), we’ve determined which of them are worth your money and which are about as effective as drinking soil. In addition to a list of the best greens powders, we explain their benefits and how they might affect your daily nutrition .  Best Greens Powders Best Greens Powder Overall: Athletic Greens AG1 Best Tasting Greens...
Post a Comment
Read more