When it comes to training the hamstrings, the muscles in the back of the upper legs, most bodybuilders don’t put a lot of thought into it. It’s not all that complicated, right? Train you thighs with complete insanity for 40 minutes, then limp over to the lying leg curl machine and knock out six sets in 10 minutes, right? After all, you still have calf training, and you know how important those are!

Unfortunately, this mindset is all too familiar with many bodybuilders. They understand that hamstrings are an important part of their physique in terms of bodybuilding judging, and they’re probably aware of the fact that training the hamstrings from time to time is essential for preventing injuries. Yet on a leg day consisting of thighs, hamstrings, and calves, it’s plainly obvious that hamstrings are going to be dead last in the order of priorities.

What happens when hamstrings are trained in this lackluster manner for 2 or 3 or 4 years in a row? They develop accordingly. Your thighs gain some hard mass and thickness. You calves get bigger and the diamond shape emerges. Yet your hamstrings don’t grow all that much. Particularly, in bodybuilders who only complete lying leg curls, an interesting thing happens. The hamstrings tend to develop more in the lower area (where the muscle meets the back of the knee) and remain undeveloped at the top of the back upper leg. This kind of imbalance will probably be invisible to the bodybuilder, but will become very clear to the judges when they compare rear relaxed poses. A poorly developed upper hamstring makes the glutes look poor, which puts you at a strict disadvantage in today’s judging climate. Here are some tips for developing thick upper hamstrings.

Use the adductor machine

While this machine isn’t the manliest machine in the bunch, it sure has a knack for making the upper hamstrings burn. Use it first on your hamstring training day, so that the upper hammies are completely torched before the lying leg curls (which still hits them in some secondary fashion) arrive.

Visualize

Work very hard to flex the hamstrings with every hamstring movement you complete. When you just swing the weight up, the knee and lower hamstrings tend to wear bear the brunt of the motion. On the other hand, using a slow, deliberate motion in which you concentrate on feeling every muscle fiber contract will lead to the glutes and upper hamstrings wearing the brunt of this movement.

Varying weights & angles

Finally, work to ensure that every possible muscle fiber in the back of your upper leg is stimulated. Try fast and slow reps. Use heavy and light weights. Try ranges of 5-8 repetitions, as well as 15-25 reps. Mix it up. Experiment with every machine in the gym. Don’t hesitate to ask other bodybuilders (with superior hamstrings) what their secret is to such terrific development. Soon, with proper concentration and observation, you’ll discover the right combination that allows you to effectively isolate the upper hamstrings, and you’ll finally see some new growth!

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