Trains hamstrings first, with real work landing on calves.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Hamstring isolation with slow eccentric; tempo maximises stretch and contraction without momentum.
Full extension at bottom; squeeze at top.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.