Hammer Your Hamstrings

Prevent muscle imbalance and Injury, and avoid looking like a lollipop, with three simple moves.

 

 The epidemic of guys forsaking leg training has reached near-catastrophic proportions. Walk through any gym and, usually near the bench area, you’ll see them lumbering about: top-heavy, unathletic and seriously misguided. If these guys squat at all, it’s a pitiful sight and tends to top out at a quarter-range of motion. But even if you train smarter than that, there’s a good chance your quad development has outpaced that of your hamstrings, and studies show that as this imbalance becomes severe, you’re at a greater risk for injury. In addition to deep squatting, here are three accessory moves that can help you finish your leg workout—and develop some serious pork cords: 

3 REASONS YOU'RE STUCK WITH CHICKEN LEGS

You'd be surprised by the bad training habits that are holding you back from building strong leg muscles.

Your legs are a complex, large muscle group capable of doing some heavy lifting. You could be gobbling up all the food in the world to grow, but sometimes, you get into a rut, and no matter what you try, you're not growing or increasing your power.
Here are three reasons your leg progression has come to a dead halt and how to get back on the up and up.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.


“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure.

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program.