How many times have you heard that the bodybuilding show is won from the back? Many people think about the actual back when that phrase is said. However, that guideline applies to the lower body as well. It doesn’t matter how big or shredded your quadriceps are, the hamstrings have to match. For ladies reading this, quality hamstrings maximize the entire physique, and can even influence the appearance of the glutes.
That’s why M&F, Flex, and M&F Hers has relied on different elite competitors of the IFBB Pro League to offer guidance on topics like this. Four top athletes have shared their own training tips to help you make the most out of your hamstring training efforts. Apply their principles in the workout at the end, and your commitment will be well rewarded.
John Meadows – Use Maximum Intensity During Seated Leg Curls
“The Mountain Dog” isn’t only a former Masters Nationals champion, he is also one of the top coaches in the game. Among his clients are 2020 Fitness Olympia winner Missy Truscott and 212 Olympia champ Shaun Clarida. One of the pillars of his lower-body training is starting with some form of leg curl (like the seated leg curl), and going all-out on the final set.
“The fourth set is where we pull out all the bells and whistles: It can be a drop set, maybe some iso-holds, partials, forced reps—any high-intensity technique that jams a lot of blood in the muscles and leads to complete failure.”
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Per Bernal
Janet Layug – Don’t Skip Recovery After Platform Stiff-Leg Deadlifts
The 2020 Bikini Olympia champ and former Arnold winner likes using longer range of motion when training the hamstrings. This is why she performs the stiff-leg deadlift while standing on a weight plate or small platform. She can get a deeper stretch at the bottom. She also advocates getting a massage regularly so the muscles can fully recover before the next session.
“Getting a massage once a week helps my muscles recover. I also try to hit the sauna to relieve stress.”
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Dennis James – Build Your Stamina for Weighted Walking Lunges
You know DJ now as the host of “The Menace Podcast,” but James was a top competitor in his own era. The Olympia stage was one that he competed on for several years. One of his leg-day favorites was doing walking lunges with dumbbells or a barbell. Aside from hamstring benefits, he felt it also helped improve his stamina.
“If you think you need stamina, do weighted walking lunges,” James said. They will help you out. It’s good stuff. I love it.”
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Chris Nicoll
Jennifer Dorie – Step on a StairMaster as an Alternative
Dorie won the 2020 Tampa Pro Bikini show and was runner-up to Layug at the Olympia last year. One reason behind her success is finding multiple ways to train muscles effectively. Aside from normal leg
training, she maximizes her cardio time to achieve muscular improvements as well. She likes using the Stair Master for cardio sessions because of how it helps her lower body.
“I find it gives me the best look on my legs and glutes to keep them full,” she explained. “Because every step you’re taking, you can really engage your hamstrings, glutes, quads, everything.”
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The Ultimate Champion’s Physique Hamstring Workout
You’ve read the ways of the best. Now go and become your best. Perform this workout on a leg day before quadriceps, or you can train hamstrings on their own if you feel they can use the special attention. This sample workout will be all that you can handle, but the gains you see will be worth the extra few days of soreness that will come along with it.
