30 Seconds SummaryHow to Get Huge Hamstrings
- Hamstrings are crucial for athletic performance and aesthetics, aiding in movements like deadlifts and visually balancing the legs.
- Diversify exercises by including both hip extension and knee flexion movements to target all parts of the hamstrings effectively.
- Utilize a variety of exercises such as Romanian Deadlifts, Straight Leg Deadlifts, Good Mornings, Leg Curls, and Glute Ham Raises to maximize hamstring development.
- Stimulating volume is key, with an optimal range typically between 40 to 70 repetitions per session, done 2 to 4 times a week.
- Adjust rep ranges to include high, medium, and low reps focusing mostly on 6 to 12 reps per set to cater to different muscle fiber responses.
- Progressive overload is vital; keep increasing the volume or intensity over time to challenge the muscles and promote growth.
- Implement good form, particularly mastering the hip hinge, to engage hamstrings correctly and prevent injury.
- Periodically vary your exercises (every 4 to 6 weeks) and ensure you are eating adequately to support muscle growth.
- For beginners and those adjusting their routines, start with lower volume and frequency, slowly adding more to find your Maximal Recoverable Volume (MRV).
- Always focus on technique during exercises, ensuring full range of motion and controlled movement, especially on the negative phase of lifts.
Revive Stronger
Steve Hall
