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Bodybuilding Hamstring Routine



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Bodybuilding Hamstring Workout


When bodybuilding first started the semitendinosus and semimembranosus group of hamstrings were not a priority at all. But the biceps femoris or thigh biceps are vitally important if you want to be a successful bodybuilder today. It is one of the key pointers on conditioning for the judges.

The result has been that many top professional bodybuilders will now devote an entire training session to hamstrings and not just do it as an afterthought when doing thighs. If you have weak hamstrings you could also train hamstrings before doing squats or leg press for thighs.

It is important to note that when training hamstrings you should NEVER do lots of reps like 15 or 20 in a set. The nature of the complex connective tissue in the biceps femoris means you need to do heavy weight with low reps in order to increase in size.

The 10 different hamstring movements listed below should offer a good guideline of the choices that you can make. Whether you train your hamstrings before or after squats is not relevant as you should select two movements and do 12 sets using the 8 to 12 rep range.

Some of these movements might be unfamiliar to you but a simple search on the movement you don't know will more than likely reveal a video to show you correct form. Please note that 2 or 3 movements should be selected from the list below, you should not do all of them in one workout.

Clean deadlift 3 X 8-12
Romanian deadlift 3 X 8 12
Kettlebell one-legged deadlift 3 X 8 12
Power snatch 3 X 8 12
Hang snatch 3 X 8 12
Floor glute-ham raises 3 X 8 12 ( or bands extremely difficult)
Power clean from blocks 3 X 8 12
Lying leg curls 3 X 8 12
Good mornings 3 X 8 12
Sumo deadlift 3 X 8 - 12


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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