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Big mistake. Little do these types consider the ramifications of a physique developed in such an unbalanced manner. The dreaded “light bulb” condition, when one’s wheels are mere sticks supporting a muscled torso, is sure to result in the opposite effect: girls giggling at the silly sight and guys openly mocking. For the hardcore athlete, failing to train legs regularly and with maximum effort, or worse – not at all – is really, really bad. It’s weight-training sacrilege. Not quite as bad, but still bad enough, is failing to devote ample time to training the hamstrings. From both an aesthetic and an athletic standpoint, weak and underdeveloped leg biceps can spell disaster. On a bodybuilding stage insufficiently built hamstrings will give the impression of poor legs in all side poses, regardless of thigh development. From a functionality perspective weak hams can negatively affect performance at best, and cause knee injury at worst. Strong leg biceps help stabilize the knee and ensure the structural integrity of the joint. The hamstrings need to be given due attention. Two or three half-assed sets of leg curls ain’t gonna cut it. This is not to suggest the leg-curl exercise is crap. It isn’t. But you need to attack it and a couple of other movements with the same gusto as the squat and leg press. (You do have these as staples in your routine, right?) From the top! A good idea is to begin your leg sessions with hamstrings work. A common approach is to smash quads early in the workout and then train the hams later, almost as an afterthought. Where is it written that hamstrings cannot be trained first? Surprisingly, few bodybuilders ever consider doing just that. Besides the prioritizing of hitting the hams first in a workout when energy is at a peak, you get the added benefit of having the backs of your legs pumped like balloons before heavy pressing-type exercise begins. It’s like an added buffer (bumper?) to act as a cushion for the huge structural stresses of deep-knee-bend movements like the squat. Pumping the hamstrings before quad-training really does create a different feeling and is similar to that extra confidence felt when you wear knee wraps. After two or three sessions you’ll become accustomed to the procedure and appreciate this tip. You’d better. Fortress knows where you live. Believe it. Movements The lying leg curl and stiff-leg deadlift are the two most popular exercises to work the hams. Multiple variations of these movements exist, but these are the Big Two. Lying Leg Curl
Straight sets work extremely well on the leg curl. Warm up thoroughly with a few light sets and proceed to blast several sets with the same poundage and for the same number of repetitions. Focus on tight form. Using this formula, you’ll see your strength and hamstring thickness increase within weeks. For a change pf pace, try doing sets with one leg at a time. But be prepared to use considerably less resistance. Those weak of ego need not apply. Wimps. Stiff-Leg Deadlift
The stiff-leg deadlift is one of the most underrated exercises. In many ways bodybuilders might be better off using this variant of the deadlift movement than incorporating the actual conventional deadlift in their programs. Yes, it’s that good a hamstring/low-back exercise. Whether with wide or close stance, never be too literal with the “stiff-leg” part of the equation. Do maintain a slight bend at the knees throughout each set. As well, get a good stretch at the bottom of every rep and don’t be jerky in execution. Smooth is the name of the game. With the low back in a compromised position, carelessness with regard to control and technique can result in injury. Medium-to-high reps work well. So do lots of sets. Seated leg-curl machines are usually poor substitutes for the two movements described. However, another way to promote development in the hams and better the appearance of width from the side is to go deep in your squats, leg presses and hack squats. Deep as in deep. This action will engage the glutes and hamstrings, building more mass and muscularity on the backs of the legs. To optimize the impact of your physique, never neglect consistent and intense lower-body training. In particular, don’t skip the grunt work needed to build hamstrings to match and, most important, balance your wheels into appendages worthy of men’s respect, women’s swooning … and a championship trophy. |
A great many bodybuilders and weight trainers work their lower bodies less – and with much less intensity – than they do their pecs, shoulders, backs and arms. For them adding muscle is a fashion statement, a way to get the opposite sex to look twice.
The key here is full extension, peak contraction (a brief pause with the pad touching the butt; work at it), controlled execution, and heavy resistance with medium repetitions, say, five to eight.
