Trains hamstrings first, with real work landing on glutes, erectors, core.
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.
Extended eccentric for hamstring and glute stretch; hinge pattern with controlled tempo reduces injury risk and increases stimulus.
Soft knees, neutral spine; hinge from hips, not lumbar.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW; Wilk M, Zając A, Tufano JJ.
Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.