Now most notably, guys/girls will hit the gym with much vengeance and attack body parts like a bad Kung-Fu movie. But, when it comes to training hamstrings, for some reason no one has a real good routine to use. Here’s the catch. They respond just like your biceps do as far as reps and movements go. You can only do so many things to work them but it’s best to choose a few and hit ‘em hard. I have found these routines work very well for those who have tried them. I have found that using a combination of both high reps and extreme low reps seem to work best and promote even development.

Dumbbell Stiff-Legged Deadlifts

1 warm up set of 20-30

3 sets of 8-10, increasing to your heaviest weight

Standing Single Leg Curls

3 sets of 6-8, using heavy, heavy weight!

Seated Leg Curls

3 sets of 4-6, increasing to heaviest weight

OR--------

Standing Single Leg Curls

1 set of 4-6, heaviest weight possible

1 set of 6-8, heavy weight

1 set of 10-12, moderate weight

1 set of 12-15, light weight

Seated Leg Curls

3 sets of 10-12, moderate weight

Prone (face down) Hamstring curls

3 sets of 4-6, using a half/full range of motion…first part of rep is halfway, the next is full-range. Be sure and only count the full rep and not both full and the half!

Now try those and if you get that nice knot in the back of your legs that night, it’s not my fault. Ok partially! Train safe and rest well!