fit dimensions your personal trainer | By dave hawk A World-class Expert Answers Your Questions. formed when increasing the amount of resistance on each set. Negatives are done as end reps for the set. To perform a negative, your partner will help you lift the last few reps of each set, so you can contract and flex the hamstring muscles hard before returning the weight to the starting position. Lying leg curls with moderate to heavy weight with negatives (rest two minutes between sets): 1 set of 15 reps + 4 negative reps 1 set of 12 reps + 4 negative reps 1 set of 10 reps + 4 negative reps
HAM AND LEGS
I want to build up my hamstrings because they’re lagging behind my quads. Can you give me a strength program to help develop them?
A
The hamstrings are predominantly fast-twitch muscle fibers, which respond best to higher reps along with some negative reps. Unlike a standard muscle-building program, you should train your hamstrings twice a week. You also will need some quadriceps training to help balance your legs and circumvent knee problems. For your purposes, avoid heavy squats.
Here’s a sample leg routine using moderate weights.
Hamstrings: light weight speed training Lying leg curl warm-up: 2 light sets of 15 reps Now begin your next three hamstring sets by doing pyramid sets with a few negative reps. A pyramid set is per-
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physique 3d Fall 2014
1) Wide-leg press (feet high on the foot plate, just beyond shoulder-width apart): 1 set of 20–25 reps 2) Standing dumbbell stiff-legged deadlift: 1 set of 12 reps 3) Seated concentrated leg curl: 1 set of 15 reps When trying to increase your muscle size, your micronutrients should be approximately 35% protein, 45% carbs and 20% healthy fats. Your protein intake should be at least 1.25 g per pound of lean body weight daily. thinkstock
Q
Moving on to the next three hamstring exercises, perform them as three giant sets. To perform a giant set, do three or four exercises in a row, then move immediately from one exercise to the next with little to no rest between each set. After you’ve completed each exercise in the first giant set, rest for two minutes and repeat.