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#470: Machines vs. Free Weights: The TRUTH About What's Better, When & Why
Renegade Radio with Jay Ferruggia
Doing a Glutes at 45 Degree Back Raise Is a Good Option.
The best pure hamstring growth is going to come from a seated leg curl. I think you'll actually get better results on a machine than a free weight option there. If you don't have a Nordic bench, you could rig something up. You could simply lay down on a hardwood floor with socks on and leg curl in and out.
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