You may have a great physique. Your arms and chest might be among the best in your gym. Perhaps you are even a complete trainer, and your quads and back have some seriously good development. All is good, right? Well, unless you are an extremely rare specimen, there’s a good chance that your leg biceps, known as your hamstrings, lack serious development.

It’s not a huge deal – most people in the gym also suffer from poor hamstrings. It’s a muscle group that many people may not even known exists. You don’t see it, as it’s behind you all of the time, and there are only a few exercises in the gym that even target the hamstrings. You will very rarely see two guy comparing hammy development, and it’s certainly not a muscle that girls will ask you to flex on a regular basis.

However, it is an essential muscle group for several reasons. First off, if you ever enter a bodybuilding competition, you will very quickly learn that the hamstrings are one muscle group which differentiates the also-ran from the actual competitors! The top guys onstage will have adequately developed hamstrings at the regional level, to be sure. You can become a star at the local level by being the only guy onstage with a rounded, striated and fully developed set of leg biceps.

From a performance standpoint, the hamstrings are also a very important muscle group. When you are completing heavy compound movements such as deadlifts or squats, the hamstrings are very often the single point of failure – before the back or leg muscles, respectively. Properly developed hamstrings equate to a few more repetitions when completing this movements, with a few more pounds upon the bar.

Achieving the mind-muscle connection is extremely important when looking to build an impressive set of hamstrings. Just as you would never just blindly bang out repetitions for your arm biceps, you treat each repetition of the leg biceps with the same focus, depth, and concentration. After all, they are in fact the biceps of your legs, performing an identical action all day long.

Begin your hamstring training day with leg curls of the seated variety, if your gym possesses such a machine. From there, your goal will to move to the stiff-legged deadlift station and complete your standard 4 to 5 sets there. Keep your knees locked and your form perfect for this movement. Next will be the laying leg curls, where a simple re-adjustment of the pin allows you to complete drop sets until your legs biceps are complete saturated with blood and unable to move another inch. Only then is your hammy workout complete!

When preparing for a show, remember that much of the detail in your hamstrings will not become readily available and viewable until the very last days before a show when your body fat is at its lowest and you drop water prior to stepping onstage. The development level in your hamstrings may just surprise you then!

If you like this article, click here to share: