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  1. #1
    Musclechemistry Board Certified Member Board Certified MD
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    Default How to train the Hamstrings

    The hamstrings are right around a 50-50 split between fast twitch and slow twitch muscle fibers. This means that a wide variety of repetition and rest period ranges should be used to train the hamstrings. In addition, remember to include BOTH knee flexion-based and hip extension-based hamstrings exercises in your program for optimal hamstrings development.
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    ▪️ Source: Evangelidis, P. E., Massey, G. J., Ferguson, R. A., Wheeler, P. C., Pain, M. T., & Folland, J. P. (2017). The functional significance of hamstrings composition: is it really a “fast” muscle group? Scandinavian Journal of Medicine & Science in Sports, 27(11), 1181-1189.
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    I do hip thrust, glute bridges, Nordic curls as basics, and then I use the pulley for more repetitions and isolation.
     

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    I vary my rep range. I start with 21 reps for a few sets then increase the weight as I go 17 reps, 15 reps, 12 rep, 10 reps... I typically don't go under 8 reps with hamstrings.
     

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