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New Year's Resolution: Mass Building - Hamstrings (Part Seven)!
Part Seven: Hamstrings.

Is your New Year's resolution aimed towards gaining overall mass, especially in the hamstrings? Learn and use the most effective methods by utilizing the following hamstring anatomy descriptions, exercises, and workout plan!

By: Richard Choueiri

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Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Hamstring Paradigm!
The hamstring muscle group is made of three separate muscles. Understanding the functions of each of these muscles is the first step towards devising effective hamstring workouts.
[ Click here to learn more. ]

Today's focus is on the hamstring muscles, which consist of the biceps femoris, semitendinosus, and semimembranosus.

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Hamstrings Anatomy
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Let's first look at the anatomy of the hamstrings, so you know exactly which muscles you will be training.

arrow Biceps Femoris:

    The biceps femoris is divided into two portions: short head and long head. The short head originates from the linea aspera and inserts on the head of the fibula. The long head originates from the ischial tuberosity and inserts on the head of the fibula. The main function of the biceps femoris is to flex the knee.

arrow Semitendinosus:

    The semitendinosus originates from the ischial tuberosity and inserts on the anterior proximal tibial shaft. Its main functions are to extend the hip and flex the knee.

arrow Semimembranosus:

    The semimembranosus originates from the ischial tuberosity and inserts on the posterior medial tibial condyle. Its main functions are to extend the hip and flex the knee.

HAMSTRINGS ANATOMY
Click Text For Info.

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Mass Building Exercises
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Now that you know the anatomy of the hamstrings, it's time for you to learn about their mass building exercises.

    Standing Leg Curl

      The standing leg curl is an isolation exercise used to build mass and quality in the hamstrings.

Hamstring Hamstring
Enlarge Click Image To Enlarge.
Standing Leg Curl.

    Seated Leg Curl

      The seated leg curl is an isolation exercise used to build mass and quality in the hamstrings.

Hamstring Hamstring
Enlarge Click Image To Enlarge.
Seated Leg Curl.

Video GuidesWindows Media - MPEG - Video iPod

    Lying Leg Curl

      The lying leg curl is an isolation exercise used to build mass and quality in the hamstrings.

Hamstring Hamstring
Enlarge Click Image To Enlarge.
Lying Leg Curl.

Video GuidesWindows Media - MPEG - Video iPod

    Barbell Stiff-Legged Deadlift

      The barbell stiff-legged deadlift is an isolation exercise used to build the hamstrings.

Hamstring Hamstring
Enlarge Click Image To Enlarge.
Barbell Stiff-Legged Deadlift.

Video GuidesWindows Media - RealPlayer - Video iPod

    Smith Machine Stiff-Legged Deadlift

      The smith machine stiff-legged deadlift is an isolation exercise used to build the hamstrings.

Hamstring Hamstring
Enlarge Click Image To Enlarge.
Smith Machine Stiff-Legged Deadlift.

Video GuidesWindows Media - MPEG

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Mass Building Sets and Rep Ranges
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Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the hamstrings.

arrow Isolation Exercises

    All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 12, 10, and 8 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of just 15 reps with lighter weights, for muscle growth, quality, and safety purposes.

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The hamstrings make up for a large part of our total leg volume. So, in conclusion, there's no excuse NOT to train hamstrings, whether YOU can see them or not!
[ Click here to learn more. ]

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Mass Building Workout Plan
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Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one hamstrings workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

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Conclusion
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Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 8 of this series.

References:

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New Year's Resolution: Mass Building - Hamstrings (Part Seven)!
richard_choueiri@yahoo.com

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