When the talk turns to leg development, the hamstrings are critical. Complete hamstring development enhances leg size and creates leg balance, and it doesn’t stop there. In this article, Training Your Hamstrings, we’ll tell you everything you need to know about the hamstrings, and suggest 5% Nutrition supplements that can help.
Hamstring Anatomy And Function
Before we do anything, let’s take a quick look at the anatomy and function of the hamstrings.
Primarily, your hamstring muscles:
- Bend the knee joint
- Rotate the hip joint
- Extend the hip joint
There are 3 hamstring muscles on the back of the thigh. They start at your hip and insert into the knee.(1)
- Biceps Femoris - This muscle is closest to the outside of your body.
- Semimembranosus - Next, this muscle is closest to the middle of your body.
- Semitendinosus - This muscle is between the semimembranosus and the biceps femoris.
Benefits Of Good Hamstring Development
In a bodybuilding contest, good hamstring development sets up any back or side pose. In sports, hamstrings contribute to all running movements and any movement that requires you to bend your knees. The hamstrings also help you stop and change direction. In your everyday life, the hamstrings are involved every time you walk, climb, bend, and stand. Good hamstring development also supports proper posture. Finally, good leg balance helps reduce the chances of injury.
Example Routine
This is a leg routine that’s similar to one of Rich’s leg workouts. As you will see, it puts the focus on hamstrings.
Lying Leg Curls - 5 sets - 30, 25, 20, 15, 12 reps
Rich often started with hamstrings. He felt doing hamstrings first was better for his knees, which weren’t in the best of shape. Also, he worked with moderate weight because, for Rich, it was always about the squeeze and the pump. For many lifters, starting with hamstrings makes sense if they need to be brought into balance with the quads.
Seated Leg Curls - 5 sets - 20 reps each set
Feel free to do lying or standing leg curls.
Stiff-Legged Deadlifts - 3 sets x 15 reps
Leg Press - 5 sets - 25, 20, 15, 12, 10 reps
Rich tended to prefer squats but his knees prevented him from doing them. However, you can substitute squats if you want.
Leg Extensions - 5 sets - 20 reps each set
Keep these moderately light and concentrate on form. Hold and squeeze at the top of every rep.
Performance Notes
Perform every rep of every set under control, explosive up and slow down. Pause at the fully stretched position for a 2-3 count. Your tempo should look like this: 2-3-4. That’s 2 seconds up, pause for a 3 count, 4 seconds down. This approach optimizes protein synthesis stimulation and increases time under tension.
Don’t Forget 5% Nutrition!
Since this is Leg Day, you’ll want a strong pre-workout. How’s 5150 (try the Stick Packs) or Kill It RTD sound? With 400 mg of caffeine, it doesn’t get any stronger. If you want maximum pumps, add Full As F*ck and Core Creatine. Take it even further and add Core L-Citrulline 3000. Don’t forget your semi-frozen serving of All Day You May (try our Stick Packs). Finally, follow it up with a serving or 2 of Real Carbs + Protein, and any of our natural muscle builders! Don’t wait - stock up today!
