As I'm looking for maximum gains on my hamstring development I've split my leg training into quads and hamstrings. My hamstrings have really been worked hard today....it went like this :-
BARBELL DEADLIFT - 210kgx5x3
No bouncing from the floor, pulling as fast as I could while remaining in control. I do this exercise on hamstring day, as I see it as primarily a hamstrings and hip exercise rather than back
BARBELL STIFF LEGGED DEADLIFT - 150kgx10x3
Form must be perfect on this lift otherwise you could hurt your lower back. Done properly it targets the upper portion of hamstring
PRONE LEG CURL - 5 sets
Really focus on squeezing the hamstrings rather than just moving the weight
SEATED LEG CURL - 3 sets
Try pausing at the top of each rep to really force the hamstrings to work harder
LEGS PRESS WITH FEET PLACE HIGH - 3 sets of 20
Push through your heels to use hamstrings rather than quads. Great finishing exercise to get a great pump
Sam
BARBELL DEADLIFT - 210kgx5x3
No bouncing from the floor, pulling as fast as I could while remaining in control. I do this exercise on hamstring day, as I see it as primarily a hamstrings and hip exercise rather than back
BARBELL STIFF LEGGED DEADLIFT - 150kgx10x3
Form must be perfect on this lift otherwise you could hurt your lower back. Done properly it targets the upper portion of hamstring
PRONE LEG CURL - 5 sets
Really focus on squeezing the hamstrings rather than just moving the weight
SEATED LEG CURL - 3 sets
Try pausing at the top of each rep to really force the hamstrings to work harder
LEGS PRESS WITH FEET PLACE HIGH - 3 sets of 20
Push through your heels to use hamstrings rather than quads. Great finishing exercise to get a great pump
Sam
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