Training the Hamstrings for Maximum Size Gains – Part Two

In part one of this two-part series, we discussed the anatomy and function of the muscles that make up the back of the upper leg known as the hamstrings. We noted that the hamstrings are made up of four muscles, the semitendinosus, the semimembranosus, the biceps femoris – long head, and the biceps femoris – short head.

In part two, we will discuss useful exercises and techniques that can be used to get the most out of your hamstrings training.

The hamstrings can be an oft-overlooked body part; however, you should be aware that you definitely need to train the hamstrings to develop a pair of well-proportioned and strong legs. Your hamstrings will certainly take a beating when you train your quads with exercises such as squats and leg press, but they must also be targeted directly to stimulate the most growth (similar to what we discussed about training the triceps).

It is important to understand the function of the hamstrings muscles when formulating a training routine. Jumping on the leg curl machine for three sets of eight reps and calling it a hamstrings workout simply ain’t gonna cut it.

As we discussed in Training The Quads For Maximum Size Gains, muscular development isn’t just about moving as much weight as possible. As we will explore below, the hamstrings respond well to being squeezed hard with leg curl movements, and being stretched out with deadlift movements.

Great Hamstrings Exercises

We will focus on three primary movements to train hamstrings.

Leg Curl Variations

These can be performed in the lying or seated position, depending on what equipment you have at your disposal. If you have access to both then you should cycle between them every 2 – 3 weeks. Rep ranges will be slightly higher on the seated version. Adopt a narrow stance and try to keep your toes pointing forward without flexing your feet back as you curl. Typically, leg curls are to be performed for sets of anything from 10-30 reps.

Deadlift Variations

Stiff-legged and Romanian deadlifts are highly effective hamstring-building exercises. Use 25lbs plates so that you can enhance the stretch position at the bottom of the movement. Keep your feet narrower than shoulder-width and really hit the stretch position hard; you do not need to come all the way up before going back down again. I would recommend using wrist straps, if you have them, and these are also great performed with dumbbells. Perform sets of 8-12 reps.

Sumo Leg Press

Ideally performed on a plate-loaded leg press, these are to be performed with your feet high and very wide on the platform. Go deep on these, and feel the pull on the hamstrings at the top of the movement. Do not be afraid to go heavy on these, even for high reps. Perform sets of 10-20 reps.

Hamstring Workout

It is important to cycle volume so that you do not become over-trained too quickly. It is a good idea to begin by training hamstrings with five or six work sets per week before gradually increasing by one set per week, culminating with 10 sets or so. At this point it would be wise to scale it back and allow your body time to recover.

Below is a sample hamstrings workout. Perform two or three exercises and employ the intensity techniques mentioned below. This workout will leave you hobbling around sore for a couple of days…that’s a promise! :)

Example Workout – 8 Sets (Moderate-High Volume)

Seated Leg Curl

Do two to three warm up sets of 25 reps.

Increase the weight with each set.

1 set of 15-20 reps
1 set of 10-12 reps
1 set of 8 reps
1 set of 30 partial reps

Focus on keeping your form tight and squeezing hard at the bottom. Think of your hamstrings as the biceps of the leg and curl as you would with a preacher curl, contracting hard. On the set of eight reps, finish the set and then drop the weight by one or two plates, then immediately crank out 30 partial reps. The weight will only be moving slightly but your hamstrings will be on fire. Gut it out and make sure you complete all 30 reps.

Sumo Leg Press

Do two warm up sets.

Increase the weight with each set.

3 sets of 15-20 reps

Use the warm up sets to find the correct foot positioning. These are supposed to be performed heavy, so don’t worry if you need to use your hands to push on your knees to grind out the final few reps. As you increase the weight each set, your reps should decrease and will probably look something like this: 20, 17, 14.

Stiff-legged Deadlift [ii]

2 warm up sets

1 reverse drop set (explained below)

Your hamstrings will be warm and pumped at this stage so you will not need to warm up too much. Find a weight that you would normally use for 10-12 reps and then perform six reps, rack the weight, add 10lbs, perform six more reps, add 10lbs, and so on. Aim for a minimum of 24 reps – or four mini-sets. This is total hamstring annihilation, and your lower back will be nicely worked too. Remember not to rush the sets and concentrate on using good form.

Recovery & Injury Prevention

The hamstrings respond well – albeit painfully – to foam rollers and rumble rollers. This will help break up all of the knotted fibers and dead tissue that builds up in the muscles after hard training. If you do not use a deadlift variation, end your workout by stretching out each leg for one to two minutes each, allowing more space for the muscle to grow into as well as making it easier for blood and nutrients to enter the muscle tissue.

Conclusion

As we have discussed, hamstring training is crucial if you want to develop a pair of legs that are impressive not just from the front, but from the sides and back also. The strength and leverage that you gain from training your hamstrings will also translate to greater strength in your quadriceps and back training, so bear this in mind next time you want to skip a hamstrings session! Train your hamstrings and train them hard. You will be very sore but you will not be disappointed.

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