Muscle Fitness Muscle & Fitness UK - April 2018 | Page 44

MALE
MUSCLE
WEEK 1 DAY 4 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
A1) Barbell Glute Bridges 10,10,,8,8 4 4112 60
B1) Lying Hamstring Curls 10,10,8,8,6 5 4112 75
8,8,8,8,8 5 3111 60
12,12,12,12 4 3011 40
C1) Romanian Deadlifts
D1) Single Leg Hamstring Curls e/s
Set/Weight/Reps
WEEK 2 DAY 11 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
A1) Barbell Glute Bridges 10,8,8,8 4 4112 60
B1) Lying Hamstring Curls 10,10,8,6,6 5 4112 75
8,8,8,8,8 5 3111 60
12,12,12,12 4 3011 40
C1) Romanian Deadlifts
D1) Single Leg Hamstring Curls e/s
deadlifts will be get stronger too.
Plus you will burn a shed load of
calories and fat from these move-
ments.
The main coaching point I em-
phasise with RDL’s and SDL’s is to
keep your core tight at all times and
work within your active range for
the primary target muscle.
I see too many people going too
low when lowering the bar, and the
lower back rounding terribly. If you
do this, you will be working more
lower back than glutes/hammys
and you will be an injury waiting
to happen.
42
MUSCLE & FITNESS / APRIL 2018
With lying, seated and standing
hamstring curls, keep your hips
pressed into the machine pads
as you curl. This will prevent
the risk of straining your lower
back and hip flexors, and will
keep more tension on your ham-
strings.
Building stronger glutes will not
only help from an aesthetics point
Set/Weight/Reps
of view, but they are also pivotal
for better blood circulation,
breathing patterns and basic day
to day functions.
Training the muscles you don’t
see correctly, not only makes the
muscles you do see (chest/delts/
arms/abs) look better but you
will also feel and move better as
you get leaner.