My Outlook on Hamstrings by Natural Pro Bodybuilder Jeff Alberts
I am definitely not someone who believes in some sort of magical training strategy or system that produces a standout body part like you see so often in the magazines. You know when they showcase Arnold’s chest or bicep workout like it is a new and advanced training system or technique. Sure, he knows a thing or two about building his pecs and biceps, but the exercises and methods he was using were already in existence. Many other bodybuilders are executing the same exact type of training, yet they don’t have Arnold’s massive chest or bulging biceps! I carry out many of the same hamstring exercises just like many other athletes, such as stiff legged deadlifts and leg curls just to mention a couple. I have no top secret training system to unveil to the world, it is simply my genetic makeup (just like it was Arnold’s) that has helped me develop this prominent muscle group. I feel your genetic make-up plays a huge role in the development of one’s physique and almost everyone, except on a few rare occasions, has a certain body part that stands out above the rest. Mine just happen to be my hamstrings and even in the offseason at 40 lbs over my contest weight, they are still somewhat visible.
I feel one of the main factors for their improvement is my longevity in the gym. You can’t expect to have fully developed muscles after only a month of serious training. It takes time and patience to construct a great physique and with 24 years in the iron game, good things are bound to occur. If you slowly chip away by applying enough intensity and maintaining your consistency with your training, then eventually you will improve your hamstrings (or any other body part for that matter) as far as your genetics will allow you. A Closer Look at the Hamstrings For me, I completely understood early on that in order to train a body part correctly you must comprehend the make-up of the body part in question. It is extremely useful in the gym to know the muscle’s anatomy and how it operates to favorably select the best exercises possible. Below is an example of the function and anatomy of the hamstrings which pointed me in the right direction with my training. Check out the books Strength Training Anatomy & Muscle Mechanics in our Recommended Resources page which I highly recommend to learn more about Training & Programming. Excerpt from Wikipedia.org: In human anatomy, the hamstring refers to one of the three posterior thigh muscles, or to the tendons that make up the borders of the space behind the knee. In modern anatomical contexts, however, they usually refer to the posterior thigh muscles, or the tendons of the semitendinosus(3), the semimembranosus(4) and the biceps femoris(1 & 2).
The four muscles of the posterior thigh semitendinosus(3), semimembranosus(4), biceps femoris long(1) & short head(2)) flex (bend) the knee, while three of the four extend (straighten) the hip. The three 'true' hamstrings cross both the hip and the knee joint and are therefore involved in knee flexion and hip extension. The short head of the biceps femoris crosses only one joint (knee) and is therefore not involved in hip extension. With its divergent origin and innervation it is sometimes excluded from the 'hamstring' characterization.[2] ^ a b postthigh at The Anatomy Lesson by Wesley Norman (Georgetown University) Functions The hamstrings cross and act upon two joints - the hip and the knee. Semitendinosus(3) and semimembranosus(4) extend the hip when the trunk is fixed; they also flex the knee and medially (inwardly) rotate the lower leg when the knee is bent. The long head of the biceps femoris(1) extends the hip as when beginning to walk; both short and long heads flex the knee and laterally (outwardly) rotates the lower leg when the knee is bent. The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension. Training My Hamstrings After taking a closer look at the hamstrings (above) you can see it is very important to incorporate both types of exercises that extend the hip, as well as bend the knee to ensure overall hamstring development. Stiff legged deadlifts which focus on hip extension are my bread and butter for the hamstrings. I feel since I have incorporated this exercise into my training protocol back in 1999, only good things have evolved in my hamstring development.
Left: 1999 Right: 2009 Leg curls which bend the knee, whether lying or seated, are another one of my favorite choices for isolating the hamstrings. As far as my technique, I absolutely love to perform this movement by using HIT (High Intensity Training) techniques. I emphasize a slow and controlled rep speed by using a weight that allows me to complete 4-6 positive reps safely. After the positive reps I will partake in a static hold (holding of the weight in the contracted position of an exercise) for as long as I can tolerate. I will then complete the movement with a negative (lowering the weight as slowly as possible) repetition. One to two sets done in this fashion is about all I need to thoroughly work the hamstrings. Other movements that I have included into my training protocol for the 2010 offseason are free weight squats and the sumo style deadlift. Both of these movements will further enhance my hamstring progression for the 2011 contest season. Posing Techniques for the Hamstrings The hamstrings are extremely vital in a bodybuilding lineup, especially in the side and rear poses where they will have no place to hide from the judging panel. The hamstrings can separate you from the rest of the pack not only by their development, but also by their positioning. Far too often bodybuilders sell themselves short with improper posing despite adequate development. Side Poses In the side poses such as the side relaxed, side chest and side triceps, the hamstrings should look as if there is a complete split between the quads, hamstrings and glutes (depending on an individual’s conditioning of course). They should also have some degree of roundness when viewing them from the side. To establish the separation and roundness, a little trick must be mastered for this illusion to be complete. 1. Bend the knees at a 30-45 degree angle (depending on body structure) excluding the side relaxed pose which the knees should be just slightly bent. 2. Then with the leg that is furthest from the judges; place that leg’s teardrop directly under the outside leg’s teardrop. 3. Firmly push the hamstring outwards and squeeze the glutes to create as much separation as possible.
Rear Relaxed In the rear relaxed there is no way you can hide the hamstrings as they are staring right into the eyes of the judges. Again, posing them as effectively as you can is crucial to highlighting a balanced physique from the back. A few quick tips to consider: 1. In the rear relaxed pose the feet should be roughly 6 - 12 inches apart and again this will vary depending on your body structure. 2. Bend the knees ever so slightly. 3. Squeeze the glutes together, tuck the hips forward and tense the hamstrings. This will give your hamstrings more separation due to the fact your glutes are in a contracted position, which showcases more quad sweep and separation between the hamstrings and glutes.
Rear Double Biceps & Rear Lat Spread In my opinion, these are the two poses that more often than not decide who an eventual winner is on a bodybuilding stage. Most guys will pose the upper body in a decent way, but the lower body is a completely different story. If you can nail down the leg position with these two poses you will drastically improve the positive attention to your physique. 1. In both the rear double biceps and the rear lat spread; step back 3-4 inches and also out to the side 2-4 inches, so the foot is slightly out past the hips. 2. Turn the back heel in and then rise up on the toes to flex the calf. 3. With the opposing foot; turn the foot outwards. 4. Both knees should be slightly bent and turned outwards to highlight the quad sweep. 5. Squeeze the glutes together, tuck the hips forward and tense the hamstrings to emphasize outer quad sweep and separation between the hamstrings and the glutes. 6. Make sure to place the hips perfectly in line with the audience and with the judges to ensure overall symmetry to the legs.
In conclusion, the hamstrings are clearly the glue that holds all the back and side poses together. If you are deficient in either development or presentation it will definitely draw attention in a way you are not looking for. Not everyone has the genetics to create cable-like hamstrings, but with a more educated approach, I bet you can obtain the finest possible hamstrings for your genetic capabilities. WNBF Pro Jeff Alberts is Team 3DMJ’s online posing coach with over 17 years of contest experience. Learn more about Team 3DMJ’s Online Posing Program. |
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After the 2009 contest season, the one body part that stood out for me above the rest was my hamstrings. There have been many occasions since then in which I have been asked to talk about my training strategy for this sometimes overlooked, but very important body part. 
