how to gain muscle

Better overall hamstring advancement is necessary for both symmetry of the upper legs and also defense against injury. In addition to quad programmers like the squat and leg press, you will additionally be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

Research has revealed existing leg swirls do not worry the hamstring in similar fashion as stiff-leg deadlifts: Leg swirls trigger the reduced and also outer portion (arms femoris), while stiff-leg deadlifts place higher focus on the upper median portion.

For total hamstring development, incorporate both leg swirls and stiff-leg deadlifts. If the equipment is offered, development from lying leg curls to seatsed leg swirls after six weeks or two. This will enhance the level of stretch on the hamstrings as long as you emphasize to stay up straight. To minimize tension on the lower back, do tight leg raises on a hyperextension bench.


Lying Leg Curl*, 4 sets, 8-12 reps

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Stiff-leg Deadlift, 4 sets, 8-12 reps

* After 6 weeks, development to 4 collections of 8-12 representatives of sittinged leg curls.