Training
Series
leg training trick: perform leg curls before squats
by veeraj goyaram
Take
a few minutes and analyse your current leg training. Are you killing
yourself with endless sets of quadriceps exercises but only throwing in a few
sets of leg curls at the end of a leg workout for the hamstrings? If yes, then
stop this madness! Here is why:
- Many, if not most, amateur bodybuilders are weak in the hamstrings compared to their quads. You often see good legs in front poses but as soon as they turn to the side or the rear their hamstrings lag behind.
- Hamstrings need more than just a few sets of leg curls at the end of a leg workout. They need special attention. You need to prioritize them. Sure, your squats and leg presses do work the hamstrings to some extent but that is NOT enough. The hamstrings are designed to curl, and curl you must.
Marius Dohne on his recent comeback at the 2014 Europa Pro. |
As I made the above a regular feature in my leg training I began to notice some other benefits:
A.
Better hamstring progress because I give them nice attention early in the
workout when I am still fresh.
B.
Better feel in squats because with a pump in my hamstrings I feel stronger at
the bottom position of squats (and leg presses). I get like a "cushioning
effect" and this encourages me to go deep in both quad exercises.
Here
is my my current leg workout:
1.
Leg extensions [sets of 20-25]
2.
Lying leg curls [sets of 10-12]
3.
Leg presses [sets of 20-25]
4.
Squats [sets of 6-10]
5.
Adductor machine [sets of 15]
John Delarosa showing stellar hamstring development |
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