This makes the deload VERY EASY, which is the whole point, since hard training doesnt bring down fatigue! But for new exercises added in each meso as frequency goes up, we recommend adding in the moderate (10-20) and light (20-30) rep ranges instead of the heavy (5-10) range. For example, you might consider adding some seated leg curls on that Friday 3x session but adding stiff-legged deadlifts to an already fatiguing week of hamstring training might be overkill. You do use your quads quite a bit when running, but in an entirely different way than you do when completing quad extensions. Pyramid at least one exercise per ham workout, increasing the weight and decreasing reps until you reach a maximum 6-rep set. Here's the other key: Since you're only using half the weight you normally do, you'll be able to cut your rest periods in half as well. The accumulation phase lasts as long as it takes to hit systemic MRV, which, because fatigue accumulates in MEV+ training, has to happen at some point. and at least one should be a leg curl of some kind. Also, some muscles are much harder than others to occlude, or even impossible to occlude. For example, if you did 100lbs last week for 10 reps on your first set of an exercise at 2 RIR, how much should you do next week to get 10 reps again but at 1 RIR? If you start at sets of about 5 reps, dont add any more reps than will give you sets of 10, because that will take you out of the 5-10 range and no longer fulfil the needs of your training program in the way it was intended. Down sets can be excellent, especially because heavy hip hinges can so easily cause problems for the mind-muscle connection. For example, a muscle gain block may be 3 mesocycles of 6 weeks each, one after another, with weight gain the goal for all 18 of those total weeks, or a fat loss block might be 2 mesocycles of 5 weeks long during which weight loss is the goal for all 10 of those weeks. Too many bodybuilders still relegate the back of their thighs to the back of their leg workouts. In the last one or two mesos, your per-session MEVs are very high and your per-week MRVs even higher.

You should seek to keep reps stable from week to week while letting your RIR decline from a 3 or 4 RIR start until it gets down to 0 (for exercises that dont threaten the bar falling on you) or 1 (for those that do) in the last week of training. Thus, if you do sets of 5-10 on Monday and (nearly always) sustain some form of micro-tearing, sets of 10-20 on Wednesday are lower in absolute force magnitude and are unlikely to cause the micro-tearing to expand into a notable injury. The decision is based on answering just a few questions about the exercise youre currently using: If you are still hitting PRs on the exercise, its not causing any undue pains, youre getting a good mind-muscle connection, and theres no other need to change it, then dont change it! The great thing with this methodology is you can tailor it to your area of focus. Unofficial Day 6 Eugene World Championships Thread, So tired of athletes competing for U.S. After all, most every other athlete trains themif they train themfor injury prevention. How can we ensure this? When that happens, this approach could be the answer. 1) supergenius is a huge tard, ignore him. I'm not going to weigh in (sorry) on the current flame-war going on in this thread, but I do think that the plan in your OP sounds reasonable. If youre making very rapid gains on an exercise, you might have a few weeks here and there where even though you increased weight by a bit, your RIR didnt decline. First, as you take on more wear and tear and fatigue, adding more 5-10 rep movements might cause a large increase in injury risk, especially now that youre asking your body to perform with such heavy loads with even less recovery time between sessions. Get in, get out, get visible results for as little as 2 hours a week of simple, scientific training. The fact that the field of exercise physiology unleashes morons like you on the public is proof that it's nothing more than glorified P.E. Hip hinges even for reps of just 10 and above may result in a fatigue of the postural muscles (spinal erectors, for example) before hamstring fatigue sets in, thus limiting hamstring stimulus and possibly leading to technical decay and heightened injury risk. With Olympic squats, your feet are narrower, shoulder-width or little narrower. Unfortunately, super high frequencies might not be the most sustainable for a couple of reasons. So, don't take this method too lightly! The deload phase is designed to bring down the fatigue from the accumulation phase, and it usually only lasts a week or so (one microcycle). 45 Degree Back RaiseDumbbell Stiff Legged DeadliftGlute Ham RaiseHigh Bar Good MorningLow Bar Good MorningLying Leg CurlSeated Leg CurlSingle Leg CurlStiff Legged Deadlift. This rotation of slightly different exercises and movement patterns can take repeated stress off of very small and specific parts of your muscles and connective tissues, which might reduce chronic injury risk exposure. Knee extensions don't put anywhere near as much stress on the knees as running. These can come in handy when learning difficult hip hinges like SLDLs and GMs, but are less useful for leg curls and for advanced lifters who have a good handle on the hinge technique. if ( localStorage.getItem(skinItemId ) ) { leg curls and extensions). In other words, is the exercise appropriate for the rep range youre trying to use it for? Once that happens (and be honest with yourself when it does), stop the accumulation phase and begin the deload phase. However, only through direct experimentation on yourself can you tell where in this range is best for you and if maybe youre even outside of this range. they post, and view their posts in one place. The other 50% can perhaps be split evenly between the heavy (5-10) and light (20-30) rep ranges, as loading range diversity has been shown to be a potential benefit in its own right. To improve your training frequency, you can alternate exercise selections between successive hamstring workouts. If you have, most likely, you learned powerlifting style squat where your feet are wider than shoulder width apart, and thrust your hip back and go down to parallel. Especially if your legs are lagging, consider training your hamstrings on separate days from your quadriceps. In other words, if you can normally hamstring curl 105 for 15 reps, asking yourself when should my next hamstring workout be after this last one can be answered by when will you be recovered enough to be able to hamstring curl at least 105 for 15 reps? The timecourse of fatigue is usually a bit longer than that of muscle growth, unfortunately, so that for most people, recovery, not muscle growth cessation, will be the limiting factor on frequency. On the third and final set, use less weight, and try to maintain plantarflexion throughout. Because the hamstrings take on so much muscle damage and cause so much systemic fatigue with proper training, we do not recommend them to be trained much more than 4x a week, especially on a regular basis. Hamstrings are the ultimate bodybuilding bodypart. Regardless of what idiot supergenius says, and he obviously isn't a supergenius by the way, knee extensions put your knees at risk for injury because of being in the long lever position and there is alot of torque around the knee joint. All rights reserved. _g1 = document.getElementById('g1-logo-inverted-source'); Class is in session. Here are some helpful tips for your hamstring training. These supersets begin with an isolation exercise for a given muscle group, and with no rest after taking it to 0-2 RIR, end with a compound exercise to which the target muscle is a big contributor. For example, if you did stiff-legged deadlifts in the 5-10 rep range on a first set in the last meso, in the next meso, you should continue your loading progression to stay in that same rep range, which often means just adding small increments of weight from where you last left off in the last meso, or lightening up the weight just enough to get similar reps at 3-4 RIR again in the first week. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. While direct research on muscle growth timecourses is very limited, it seems that typical training might cause a reliable 24-48 hour increase in muscle growth.

The hamstrings have such small requirements for volume and are so easily targeted with various exercises, they usually dont need pre-exhausts. For example, if you notice that you get a better stimulus (pumps, soreness, mind-muscle connection, etc.) A single lighter set of good mornings, for example, after a few heavier ones can add a lot of stimulus to the exercise. First, muscles heal faster than connective tissues, and if you train with very high frequencies, sometimes your connective tissue recovery can lag behind your muscle recovery, which may set you up for injuries if unabated. Rapid reversals at the stretched position are a bad idea for hamstring safety, so either a pause or slow reversal at the bottom of all hip hinges and curls is likely wise. Do at least 10 sets for hamstrings, and at least three different exercises in each ham workout. Visit our moderation dashboard to view statistics on our moderating activity. When was the last time you did forced reps, drop sets or rest-pause to extend a set of leg curls beyond full-rep failure? Also, not exceeding 12 sets per session per muscle group for more than a few weeks is probably a good idea. Though we can potentially alter all training variables over a training block, frequency, exercise selection, and loading are definitely noteworthy. The effects are very similar. On average, the exact amount of fatigue dissipation must be at least enough to allow performance to return to baseline or higher, such than an overload can be presented. Do these with a fair warning! And I believe that is why some of the posters suggest closed kinetic chain and other more functional exercises. COPYRIGHT 2010 Gale Group, Learn The Facts: Debunking The Biggest Nutrition & Training Misconceptions in the Fitness Industry, Strong Is The New Skinny: 10 Reasons Why Women Should Lift Weights, Flexible Dieting: The Ultimate Guide To IIFYM If It Fits Your Macros, Simplyshredded Exclusive Profile: Arnold Schwarzenegger The Austrian Oak, Why We Grow: Separating Fact from Fiction and Focusing on the Details that Matter, Fitness Diva: Cover Model Michelle Lewin Talks With Simplyshredded.com, The Ultimate Guide To Dropsets: How To Use the Best High Intensity Techniques Of All Time, Negative Training For Positive Results With WNBF Pro Jim Cordova. Why train them to lift weight when you dont need them to produce any real power? You are not extending your leg from bent at 90 degrees to. When you go down, your first move is knees forward and you go almost straight down with back tight. The hamstrings counteract knee extension during swing and help extend the hip during stance. Most intermediate-advanced lifters need at least 4 sets of direct hamstring work per week to make gains. Example: barbell stiff legged deadlifts for sets of 25 just tire out your lower back, but seated leg curls for 25 fry out your hamstrings as intended. For a deeper dive into the science and logic of hypertrophy training, give our hypertrophy book a read. Still, most trainers think of their hams as two muscles (one at the back of each upper leg) or as a set of muscles with identical functions. The hamstrings (pennate shape) are designed for quick powerful (but not full range) movements. Because fatigue and wear and tear increase with each meso in a block, we recommend adding less systemically disruptive exercises more often than adding more disruptive ones. Make your last set of one-leg curls a drop-set sequence. There's nothing wrong with leg curls and extensions. As training progresses and you start your next meso, not only do your per-session MEVs go up, but your weekly MRVs go up as well, making fitting all your training into just a few sessions more difficult. Do I feel like I can pull hard with my hamstrings again, and I am mentally ready for another hard set, or do I need more time to rest? But if an exercise isnt yielding any more PRs for a whole meso (especially on a muscle gain or maintenance phase), if its hurting you in the bad way, if it feels super stale, and/or if you have to dump it because its not appropriate to an upcoming rep range target, then you should replace it. Down sets are straight sets, but with less weight (usually 10-20% less) than the previous straight sets. If youre recovering faster than you thought you could, train a bit more often. However, many lifters find that, especially in hip hinges, the hamstrings tend to respond best to the 5-10 range. And if you normally train your hamstrings heavy once a week, you can go light twice a week. Please note that these are averages based on my experience working with lots of clients and our own training. } catch(e) {}. I seem to remember Stefan Holm (2004 Olympic HJ champ) using it or something similar. and lower fatigue (joint stress, systemic fatigue, joint soreness, etc.) Too fast and too short commonly pair up, because when youre reducing the time of your reps, youre likely reducing their range of motion, as well. Your muscles have no awareness of issues such "closed" vs. open chain and isolation vs. compound, there is no such thing as "functional" strength, doing isolation exercise on a machine does not in any way diminish your ability to do anything in real life, and doing so-called "functional" exercises does not enhance your ability to do anything other than the exercises themselves. Thus, hip hinges should likely be done mostly in the 5-10 rep range and leg curls in the 10-20 and 20-30 ranges. Ok, then. Exercise Selection:For normal exercise selection decisions, you can just follow the 4-part exercise deletion and replacement guidelines in the variation section above. Many people work them improperly. While these can look excellent for leg curls on paper, sometimes hamstrings can accumulate so much lactic acid after a few sets of myoreps that the pain is overwhelming and can detract from mind-muscle connection and from failure proximity on subsequent sets. No problem. The local pre-exhaust of the isolation exercise allows the target muscle to be by far the limiting factor for the compound exercise that follows, and lets it be exposed to a few more effective reps than it otherwise would be if that compound was done fresh. Gravity Gains: Push Your Muscles To Their Limits With Just Your Bodyweight As Resistance, Beyond Failure: 5 Weider Principles That Allow You To Train Past Failure & Accelerate Muscle Gains, Bodybuilding Motivational Video: Good Luck Is The Result Of Hard Work And Preparation. Pick between 3 to 6 training days per week to help grow more muscle. The microcycle (usually 1 week of training). Within a single week (microcycle) of training, we recommend between 2 and 3 different hamstrings exercises. Dont lock your reps into the 10-15 range. When you try to do this kind of squat naturally, your heels will probably come up, so you need to wear weightlifting shoes to do olympic style squat. Lift the load in dorsiflexion (toes up) as you fatigue, but always lower the weight in plantarflexion (toes out). Slow down your reps on leg curls, and be certain to get full stretches and contractions. A single bout of training between MEV and MRV causes muscle growth to occur, but it also presents some degree of fatigue. Light and slow leg curls will unveil a left-right discrepancy very quickly, believe it or not. They just lift your foot and lower leg. Google the difference between closed chain and open chain kinetic exercises. Thus, our recommendation is to make sure you can clearly check all 4 boxes of recovery above, but to not wait much longer than what can be considered very good recovery in the incredibly inefficient quest for near perfect recovery.. Your education has been a total waste of tens of thousands of dollars and years of your life and everything you believe and preach is 100% pure uncut bullshit. Doing drop sets on lying or seated leg curls is as easy as moving the weight stacks pin into a higher slot. The idea that training for anything other than bodybuilding purposes should include "proprioceptive" and "stability" challenges is nothing more than the latest superstition to hit the field of physical training. As with insufficient intensity, a related mistake is a failure to emphasize strength gains. Bosu balls are the absolute dumbest thing to hit the scene since electronic ab stimulators. In some cases, slowing down eccentrics and extending pauses can enhance technique, mind-muscle connection, and safety of the exercise. Learning to incorporate upper body exercises with your lower body exercises such as doing kettlebell workouts or power lifting techniques helps save time and lets you develope good functional strength. Because you want to keep exercises variations fresh for when you need to change exercises (through injury or staleness, for example), you should use as few exercises per week (and thus, per mesocycle, as we recommend keeping the same exercises in every week of each meso) as you can to get the job done. Lunges are probably more 'specific' to the running motion as well. Any trainer worth their weight in salt will tell you that leg extension and curls, as well as other isolation exercises, should only be used for bodybuilding purposes (cut, defninition, and making one particular muscle more devloped while maintaining size of the others you think are okay). When youre ready, and no later, go back to the gym and train hamstrings again, with volumes just a bit higher than MEV (using the RP Set Progression Algorithm). Author: Grer Merritt

Here is part of the training of Rodahl (Atlanta Olympic 800 champion) which includes a machine called the "easy load apparatus" (not sure what machine looks like) but I think it was popular in Europe. However, the muscle and connective tissue damage from heavier training is likely more substantial and presents a higher risk of injury if some damage already exists from earlier training. If you start to exit a range by adding reps, add weight to take yourself back into that range, even if the increments are big and take you all the way down to the bottom of the range. While they do have fewer reps, they are often taken closer to failure and thus turn out to be about as fatiguing. As well, youre now quite used to the exercises, and recovery between sessions occurs much faster, allowing a higher frequency microcycle to be much more realistic. The first set should be manageable, but after that, your performance will likely drop dramatically. Are you still making gains in rep strength on the exercise?

When you train in this manner, you can't hide any weakness. How do you determine what training frequency is appropriate for you? Systemic MRV is when youre training so hard that your sleep quality declines, your appetite falls, and you might get sick more often. One of them should probably be a hip hinge of some kind (SLDL, GM, etc.) A workout log can help you monitor your shortterm and long-range progress. Unless you have a problem that needs to be addressed by leg extensions don't do them. And if youre on the larger and stronger side of things, and your cardio isnt great, youll be resting much longer than someone smaller, not as strong, and in excellent cardio shape. I remember watching a video where Coe was doing seated leg press (i.e. For example, if you train hamstrings 3x a week, you can do a heavy barbell stiff legged deadlift on one day, a lying hamstring curl on the next day, and a seated hamstring curl on the last day for 3 total exercises in the week. As a person who has a masters degree in exercise physiology and a person who is a certified strength and conditioning specialist I know nothing about the topic. You might have hit 8 reps at 100lbs at 3 RIR last week, and then hit 8 reps again at 3 RIR with 105lbs this week! After a mesocycle of such adjustments, you will have a rough but very good guess as to what your average hamstring training frequency can be for most of your programs going forward. Your degree in and certification are worthless pieces of paper that confer utterly no credibility whatsoever, only demonstrate your ability to. Either way, your hamstrings don't have to produce any significant amount of force. We review 100% of reports submitted. By answering 4 basic questions about our recovery status: It might take only 1-2 minutes to recover very well (lets say, 90%) on all of those factors, but because set to set recovery is asymptotic in nature, it might take another 3 minutes to get to 95% recovery and another 10 minutes more to get to 99% recovery. This occlusion causes the local muscle and nerve to be far and away the limiting factors on recovery between sets, and thus allows you to focus in on a target muscle group that might have otherwise been difficult to reach with non-occluded movements. Myoreps are just like straight sets in that they must check all 4 recovery boxes before doing another set. With three sessions, its closer to 16 sets per week. If youre training twice a week, thats about 2 sets per session. After slogging through an assault of squats and leg presses, they only eke out a few lackadaisical sets of leg curls.

There are two main considerations for determining training frequency. If youre like most bodybuilders, you know your personal bests in the squat and leg press, and strive each workout to top the workout before. Because you're using a weight that's probably too heavy, your form goes to hell in no time. You may lose several reps by the second set, especially if you're not used to doing this type of training for your hamstrings. When you do the squats and lunges you use more than one muscle group at a time, and the exercises involve more than one joint at a time too. Supplement your squat with plyometrics and rdl once you develop decent strength. Adding those exercises to your routine might help (probably will), and I just can't see them hurting anything when the weight is that low. This meso can take about a month and can be good to pair with maintenance eating to bring down any diet fatigue you might have from hard dieting in the last block. To really get the best gains, another bump in frequency is recommended, and you might go to 4x or so training per muscle group, and perhaps even higher. The hamstrings are very straightforward to train, are systemically fatiguing, and are often more fast-twitch dominant, so are ideally trained by straight sets. The reps should be roughly half of all week 1s reps for all sets during the deload week. Before you do another set of good mornings, ask yourself: If you can get the green light on all of these, youre probably ready to do another set, and waiting much longer will almost certainly not be of benefit. In most per-session MEV-MRV training volumes, fatigue will take between 1-2 days to come back down enough to restore or improve on past performance, and that highly depends on the muscle in question and even the exercises used. You've tried doing them with your feet rotated in and your feet rotated out. The weight you use may be light, but your hamstrings will feel heavy by the end of it. Frequency:When you start a training block, your MEVs are very low and so are your weekly MRVs. Colleges and not representing the U.S. at Championships. try { If this means you keep an exercise around for up to a year or more, so be it! You are right. In more harsh terms, if someone claims a hamstring MRV of 25 sets per week or more, there is a better chance that theyre using a lot of partial rep leg curls with a poor mind-muscle connection than their hamstring MRV actually being that high while using a combination of full ROM leg curls and hip hinges with excellent technique and focus. } This would mean that if muscle growth elevation was the only variable of concern with regards to frequency, we should train every muscle 3-6 times per week. _g1.classList.remove('lazyload'); Such an approach can take the focus off of having to match or exceed the per-set reps you did last week, and can thus let you super-focus on technique and the mind-muscle connection, thus potentially improving both and getting more out of the training with exercises than can demand lots of technique and mind-muscle connection to be effective. The MRV for most muscles depends highly on the number of sessions per week, but for the hamstrings, the total set count per week is quite similar between frequencies because the hamstrings take so long to recover.

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