If your goal is to improve your performance in sports, it is very important that you train the hamstring muscles properly while using natural test enhancers that are responsible for boosting your metabolism. The hamstrings are known to play a very important role in all lower-body movements.
The hamstrings are composed of three muscles, namely bicep femoris, semimembranosus, and semitendinosus. When it comes to training the hamstring muscles, it is important that you use a variety of compounds as well as isolation exercises. It is advisable that you train your hamstring muscles not more than twice a week in order to prevent overtraining.
You must also follow a sound nutrition plan including foods that are rich in protein, complex carbohydrates as well as unsaturated fats in order to see the desired results in terms of muscle size and definition. A sound nutrition plan is critical to muscle growth as a poor diet can cause you to fall ill if you are performing intense workouts. Given below are some ways by which you can build big hamstring muscles.
How To Build Big Hamstrings
Straight Leg Deadlifts
Straight Leg Deadlifts are known to be one of the most effective kinds of compound exercises for building the hamstring muscles, lower back as well as glutes. To perform this exercise, keep your feet separated by shoulder-width distance. Hold the barbell with a shoulder-width grip you can use an overhand grip or underhand grip, as per your comfort. When performing this exercise, it is important that you keep your knees straight, but not locked. Grasp the barbell and move upwards till you are standing straight. You should perform this exercise using a moderate weight for 3 sets of 8-12 reps.
Good morning exercise is an effective compound exercise that helps in targeting the hamstrings as well as the lower back. This exercise is similar to the stiff-legged deadlifts; however, it is much more challenging to perform. In order to perform this exercise, grasp the barbell, and position it across your shoulders. Keep your knees straight, but not locked. While keeping your legs straight, lower your upper body till it is parallel to the floor. Move back to the starting position. If you have never performed this exercise, it is important that you use a lightweight in order to avoid any injury.
As your lower back gets stronger, increase the weight slowly. If you begin to experience any pain in the lower back when performing this exercise, it is advisable that you stop performing the exercise immediately.
The leg curl is an excellent isolation exercise that helps to build the hamstring muscles. This exercise can be performed in several different ways, such as seated, lying, with one or two legs. You can either perform this exercise on the leg machine or by using resistance bands. Resistance bands are much more beneficial than the leg machine due to the fact that they maintain the stress on the hamstring muscles throughout the movement. You should perform this exercise for 3-4 sets of 10-12 reps each. Perform the movement slowly in order to place stress on the muscles.