Great hamstrings really make the legs look good from behind. They are not really a difficult muscle to train, but there are definitely some tricks I have learned to help with it.
The Workout
| Exercise | Sets | Repetitions |
| Seated Leg Curls | 1 | 20-25 |
| Seated Leg Curls | 3 | 12-15 |
| Lying Leg Curls | 4 | 12-15 |
| 1 Leg Standing Curls | 3 | 10-12 |
| Stiff Legged Deadlift | 4 | 6-8 |
The Execution
The manner in which you perform these exercises is of the utmost importance. You will start with one set of Seated Leg Curls to warm up the muscle. You will do 20 to 25 repetitions. Make each repetition really slow and contract the muscle at the end of the movement. The objective is to force blood into the muscle. After the warm up set you will do 3 more sets in the 12 to 15 repetition range. Again, take it really slow, forcing the blood into the muscle. You will feel a burn, but keep going. Next you move to Lying Leg Curls. You will do 4 sets of 12 to 15 repetitions. You will use a slow and controlled motion. Next you will do 1 leg standing curls. You will do 3 sets of 10 to 12 repetitions. Again, go very slow. Contract the muscle at the end of the movement. You want to force blood into the muscle. By now your hamstrings should feel like balloons. Finish things off with 4 sets of Stiff Legged Deadlifts in the 6 to 8 repetition range. This means you will be going heavy. Be careful how you handle the weight on this exercise. Unrack the weight and rest it against your upper thighs. Pull your shoulders back and your chest up. Keeping the weight close to your body, slowly descend until you feel a nice stretch in your hamstrings.
Why It Works
By pumping your hamstrings full of blood you force expansion which breaks more muscle fibers. By finishing with a heavy movement you force the hamstrings to use up their very last bit of energy. When finished you will feel like your hamstrings are full of blood and without any energy left in them. This is the objective.
What do you think? Give me your comments below.
