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How to build meaty hamstrings



No body is complete without a series of Hamshock thighs powering a high-performance body. For most people, the thigh muscles are the most overlooked lower body muscle. Not only does this unbalance your body, it also keeps your performance in and out of the fitness center. Let's fix that.

1 – Use specific training for the rep area

When it comes to building fleshy thigh muscles, your rep area is important. For the size you should perform both a heavy load and a lower repetition range and a higher repetition range.

First, your thigh muscles are primarily a fast-paced dominance. Anecdotally, this can contribute to a massive development of thigh muscles in sprint athletes. In the gym, this means you should build heavy, explosive, and / or low repetition training.

Second, prolonged time under tension increases the metabolic stress that is critical for muscle growth. Given that you can create sufficient tension in a muscle, higher repetition rates and a longer time under tension will help you grow any muscle group with delayed musculature, including the thigh muscles.

A study published in the Journal of Strength and Conditioning Research provides a compelling argument for a mix-and-match approach. Japanese researchers had a group of male lifters perform conventional hypertrophy training for six weeks before being divided into two groups. Some have done typical power work ̵

1; five sets of each exercise, using 90% of their 1 RM. The others did the same, plus a set of 25 to 35 reps with 40 to 50% of their 1RM.

The second group recorded slightly larger gains in the next four weeks. Not a big surprise, as a tack-on-burnout set will hardly put your profits in the ground. The big surprise, however, is that the second group also recorded larger increases in power.

This study suggests a compelling message to take home: These light, high repetition rates of heavy weights and low repetitive sets make your ham the stronger they become, the more effective the workout becomes with high repetition rates.

2 – Thu 2: 1 Accentuated Eccentrics

Accented means "emphasized". And eccentric is the "lowering phase" or the "negative" of the buoyancy. Many lifters do not perceive the benefits of an eccentric overload or a lack of time under tension during the eccentric. As a result, they never maximize muscular development.

The battle? First, accentuated eccentrics are brutally hard work. Second, take the accentuated eccentric at the intersection of the Trap Bar below:

Second, they can greatly strain your central nervous system. You have to choose to retune in other areas of the workout or focus your recovery on recovery. Fortunately, with a well-designed program (see below), we can mitigate many of these problems.

To reduce joint strain and CNS fatigue, you can use machine eccentric training with a 2: 1 accent eccentric. Using hamstring curls, use both legs to bend the load, and only one leg to return the weight to the starting position. This requires focusing on the eccentric tempo to maximize muscle tension to make your Achilles tendon grow.

This is the reason why this works:

  • The explosive concentric / lifting movement improves the recruitment of muscle fibers. Increasing the number of stimulated muscle fibers increases your potential for muscle growth.
  • The slow eccentric / negative effect increases the mechanical tension, the metabolic stress and fatigues a larger number of muscle fibers. And because the muscle is under tension for longer, no blood can enter it and create a hypoxic environment. This increases the metabolic stress and increases growth factors such as IGF-1, which further increases muscle gain.
  • Lowering the weight with one limb increases the eccentric load on the working limb by 50%, creating more tension and reaching a high number of muscle fibers.

This is how the seat and couch variations look like:

These exercises not only improve the connection between the mind and the muscles (in the opinion of the greatest bodybuilders of the day, a proven brain-hack for muscle growth), but they also increase your time under tension – the legs are lowered slowly and controlled in the eccentric phase of each repetition. By recruiting a large number of muscle fibers and then maximizing the fatigue of these muscle fibers, you have a recipe for success for growth.

Perform the 2: 1 technique at the end of the workout for 3-4 sets of 4-8 by repetitions. The lifting should be explosive and the lowering should take about 5 seconds. I do not recommend you to use this technique every day. Instead, select one or two focus ranges for a month, and then switch.

3 – Use Pre-Stimulation

Exercise before stimulation is a standard warm-up phase for your hamstrings. Your thoughts are tuned to your ham during work sets, which improves your growth.

Think about it: Have you ever felt your shoulders or triceps on bench presses? Or have you ever felt like your biceps "Uncle!" during a series of pull ups? Both are a classic case of a poor connection between the mind and the muscles as well as a weak recruitment of muscle fibers into the target musculature.

To correct misunderstandings between your mind and thigh muscles, use pre-stimulating movements before the compound movements. They improve muscle fiber recruitment into your ham before you use them with compound exercises and pave the way for explosive new growth.

And remember, the goal of pre-stimulation is not pre-emptying. It is not necessary to tire the thigh muscles before the "Big Boy" lifts. However, if you want to put some meat on the back, stimulation is paramount. Examples of pre-stimulation:

  • Perform 45-degree tape extensions before squatting. The goal is to pump the gluteal muscles, hamstrings and erectors to improve the stability of the knee and improve the connection between the mind and muscle in the back chain.
  • Make leg curls before deadlifting. It stimulates the connection between muscles and muscles with your thigh muscles and improves your ability to rely on your thigh muscles in a deadlift.

4 – Train Protein Synthesis More Frequently

According to a groundbreaking study published in PLOS ONE The more often you train a muscle, the more you increase protein synthesis towards that muscle … this leads to more each time Muscle growth (1).

Muscle protein synthesis (MPS) is the basic biological process by which cells build their specific proteins – and your muscles grow through this process. Studies have shown that protein synthesis takes about 24 to 48 hours after resistance training. So if you want to grow your Achilles tendon quickly, you'll be sped up by training the MPS 2-3 times a week to accelerate muscle growth.

5 – Twice a Week Sprinting

When it comes to building a strong, dense and athletic building physicality, nothing improves the development of the lower body like Sprint. You see, when you do sprints, you initiate a massive CNS output, which means you activate a ton of muscle fibers to quickly generate high forces. And the more muscle fibers you activate, the more muscle growth you will get.

This is associated with a warning. Since sprinting is neurologically exhausting, it should be made fresh to prevent hamstrings or submaximal on a slope to prevent overflow. In combination with a balanced force-space attack, two sprint days will be a crucial factor for your body composition as well as for the development of the thigh muscles.

The Meaty Hamstring Training Program

Now that you've installed the components, let's move on & # 39; They are useful in the classic training section for the upper and lower sections.

Monday – Lower Body

Exercise Sets Reps Rest
A1 [19659044] Hollow Body Mount 3 45 sec. 30 sec.
A2 45-degree tape-backed spine extension 3 10-15 30 seconds
B Barbell Back Squat (wide posture, feet turned outside) [ 4 8-8-6-6 2 min. 2 min. C [ 3/19659060] 6 / side 90 sec. [19659060] At each repetition 3-5 seconds down. Perform all repetitions on one side before moving to the other leg.
D Barbell Deadlift from Deficit 4 10 90 sec
1-4 inch is all you need from a deficit. You do not have to stand on a cushioned bench like a freshman.
E Hanging Leg Raise 4 12 1 min.

Tuesday – Treadmill or Gradient Jump

  • 5-10 minutes of dynamic warm-up.
  • 2-3 sprints at a speed of 50-60%.
  • Treadmill Option: 8 jumps of 30 seconds (1 minute)
  • Hill Option: 6x sprint uphill, back and 1 minute recovery.

Wednesday – Upper Body Exercise

Exercise Sets Reps Rest
A1 Half-Kneeling Pallof-Presse 2 8 / Page
A2 Tear tape 2 30 30 sec.
B Close-grip bench press 4 4-6 2 min.
C1 Dumbbell-supported series 4 10 45 sec.
C2 Dumbbell incline bench press 4 [19659045] 12 45 sec.
D Cable pull series with neutral handle 3 15 45 sec.
E1 Cable pull with external rotation [19659045] 3 12 30 Sec.
E2 Cable Triceps Pushdown 3 12 30 sec.
E3 Bicep Curl 3 12 30 sec. [19659126] Thursday – Lower Body
Exercise Sets Reps Rest
A1 Einbein Hip Thrust 3 8
A2 Prisoner Squat Jump 3 5 1 M inute
B B Bale Bar with RDL Eccentric (Upload it. Take 3-5 seconds for eccentric tempo.) 4 4-6 3 min.
C C Dumbbell Bulgarian Split Squat 3 8 / leg 45 sec./leg. 19659043 * 1D19 ~ 19659044 * 2: 1 Seated accentuated eccentric hamstring 3 6
D2 Dumbbell Goblet Squat (3-5 seconds eccentric) 3 12 90 sec.
E Ab Wheel 5 10 1 min.

Friday, 4th day – Upper body

Exercise Sets Reps Rest
A1 Handles 2 8 / side A2 Cable pull with external rotation 2 [19659043] 30 sec.
B Dumbbell one-armed series 5 30
C Dumbbell Alternating Bench Press 3 8 [19659043] 1 min.
D1 Dumbbell overhead press 4 19659045] 10 1 min.
D2 Chin Up or Lat Pulldown 4 [19659043] 10 1 min.
E1 E1 3 10 15 sec.
E2 Dumbbell Sideways Movement 3 10 15 sec.
E3 Dumbbell Over Curvature 3 10 15 sec.

Saturday – Treadmill or slope sprints, then Bourbon

  • 5-10 minutes of dynamic warm-up.
  • 2-3 practice sprints at a speed of 50-60%.
  • Treadmill Option: 8 rounds of 30-second sprints (1 minute break in between)
  • Hill Option: 6x sprint uphill, back and 1 minute recovery

Bourbon? Trust me, you will appreciate the reward.


The absolute best way to build hamstrings



Related: No Weights, Big Wheels


References

  1. Robert W. Morton, Sara Y. Oikawa, Christopher G. Wavell, Nicole Mazara, Chris McGlory, Joe Quadrilatero, Brittany L. Baechler, Steven M. Baker, Stuart M Phillips. Neither stress nor systemic hormones determine resistance training-mediated hypertrophy or strength gain in resistance-trained young men. Journal of Applied Physiology, 2016; 121 (1): 129 DOI: 10.1152 / Japplphysiol.00154.2016
  2. Catatayud et al. Meaning of the connection of mind and muscle during progressive resistance training. Eur J Appl Physiol. 2016 march; 116 (3): 527-33. doi: 10.1007 / s00421-015-3305-7. Epub 2015, December 23
  3. Nicholas A. Burd, et al. Low-Load Exercise with High Volume Resistance Stimulates Muscle Protein Synthesis, More Than Low-Volume Training in Young Men, PLOS ONE

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