Training the hamstrings.

Power cycles.

Around three quarters of my yearly hamstring training is devoted to the heavy basics. The reasons for this choice are numerous and varied. Firstly we already know that the hamstrings are made up primarily of fast-twitch muscle fibers and therefore respond favourably to low-reps and heavy weight, secondly I am constantly striving to increase strength. It is my personal opinion that enhanced strength is closely linked to increased size, particularly in the non-genetically gifted drug-free bodybuilder. Whilst there are the lucky 1% who fall into the genetically gifted bracket, the other 99% can build an awesome physique through effort and determination, as well as applying intelligent training techniques.

Below are two killer hamstring routines I use to pack on strength and size.

Routine 1.

Weeks 1-5.

A- Barbell Good mornings.

- 4 sets of 6-8 reps. Working on a 3-0-1 tempo.

- 2.5 mins rest between sets.

B- Lying leg curl

- 3 sets of 6-8 reps. Working on a 4-0-1 tempo

- 2 mins rest between sets

Those familiar with my work will realise that the 3 digits under the tempo heading are basically guidelines for rep speed. Therefore each repetition will be performed with a 3 second lowering phase (negative) no pause at the midpoint (fully stretched) and 1 second to raise the weight (positive).

The reason for following such strict guidelines as rep speed and rest periods is quite simply. It’s far easier and a far more accurate way to measure progression. Think about it, if one week we lift a given weight for 6 reps on a 3-0-1 tempo, then the following week we make 7 reps on the same tempo and by adhering to the same rest periods, we are assured that we have made strength progressions. However if our rep speed and therefore lifting form degrades to 2-01 or even faster and we get 7-8 reps, whilst it may seem as though progress has been made, the time under tension from the whole set will be far less because the strict protocols we have set have not been followed. Therefore an accurate chart of progress cannot be made.

The barbell good morning is a huge favourite of mine and has always been so for those making their name in the strength game of powerlifting. Many top strength coaches will testify to the effectiveness of barbell good mornings for increasing strength in the overall lower body. By focussing heavily on the good morning exercise, during the early part of last year not only did I pack muscle on the hamstrings and lower back, I also added a strict 20Kg to my barbell squat.

Weeks 6-10

Routine 2

A- Romanian deadlifts

- 4 sets of 6 reps. Working on a 4-0-1 tempo

- Rest 3 mins between sets.

B- Lying leg curl

- 2 x triple drop sets of 3/3/3. Working on a 4-0-1 tempo

- Rest 3 mins between each drop set.

The figures 3/3/3 are easy to follow. Simply pack the weight onto the leg curl where you can get around 3 reps, drop the weight for another 3 reps, then finish with another 3 reps.

Each drop will probably include 10kg reductions.

Give both these workouts the time and effort they deserve. I am sure you will be pleased with the results.

For great information on hardcore training techniques for the natural Bodybuilder, check out my Discussion forum at uk-muscle.com, the most informative Bodybuilding website anywhere on the net.

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