Weight Training Advice
Hamstring Workouts
leg presses will help build your quadriceps muscles quickly. However, you need to have a balance between the quads and the hamstring muscles on the backs of the thighs. The hamstrings do get some work from most quadriceps exercises but still need some direct exercises done for them. Hamstring workouts will help build them up.
Since squats, hack squats, leg presses, lunges, and deadlift all hit the hamstrings to a degree, you won't need to do a ton of exercises during your hamstring workout routines. After you've done your quadriceps workout on your leg day, hit the hamstrings with a few exercises.
Stretching is essential to building the hamstring muscles. One exercise to do for a nice stretch during your hamstring workouts is the stiff legged deadlift. Stiff legged dealifts are done like regular deadlifts except that you keep your legs almost straight with just a slight bend in the knees and your feet close together. As you lower the weight to the floor, you'll want to concentrate on stretching your hamstrings. As you lift the weight up, you'll want to focus feeling the hamstring muscles doing the most of the work. Don't go too heavy when you do this exercise as part of your hamstring workouts as you don't want to put too much pressure on your lower back area.
The most popular exercise to do during hamstring workouts is the leg curl. While lying legs curls are the most common form of this exercise, you can do them on seated leg curl machines and machines that allow you to do them while standing with one leg at a time. Whatever way you do them, you need to concentrate on contracting the hamstrings hard during each rep. For more intensity, you can do a drop set or 2 on your leg curls to finish off your hamstrings workout.
Here's a sample hamstring weight training workout that has a light, medium, and heavy day.
Light hamstring workout (all sets done for 15-20 reps)
1-2 sets of stiff legged deadlifts
1-2 sets of leg curls (1 drop set)
Medium hamstring workout (10-15 reps on all sets)
2-3 sets of stiff legged deadlifts
1-2 drop sets of leg curls (1 drop set)
Heavy hamstring workout (7-10 reps on all sets)
2-3 sets of stiff legged deadlifts
2-3 leg curl sets (1 drop set)
As you build strength in the hamstrings, you may notice added stength on exercises like squats and deadlifts. Perform intense hamstring workouts and bigger legs will be yours.
For a complete physique, you must train your legs. Not only will you increase leg size, you may even increase the size of your upper body from intense leg workouts. Exercises such as squats and
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