For the thigh muscle, perform both heavy load, lower rep and high rep range.
1 – Heavy, Low Repetitions
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 that you should incorporate heavy, explosive, and / or weak repetitive training.
2 – Lighter, higher repetition rates
As with all muscles, prolonged time under tension increases the metabolic stress major factor in muscle growth. Given that you can create enough tension in a muscle, higher repetition rates and a longer time under tension will help you develop any muscle group with delayed musculature, including the thigh muscles.
A study published in the Journal of Strength and Conditioning Research makes a compelling case 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 ̵
The second group could easily gain in size over 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 for heavy weights and low repetition sets make your ham stronger – and the stronger they become, the more effective the workout becomes with high repetition rates.
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Robert W. Morton, Sara Y. Oikawa, Christopher G. Wavell, Nicole Mazara, Chris McGlory, Joe Quadrilatero, Bretagne L. Baechler, Steven K. 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