Workout #7: Hamstrings

By Joe Wells

Leg Curls
Sets 5 Reps 15,12,10,8,15
This is the best exercise for isolating the hamstring muscle. Do 5 sets instead of 3 or 4 because there are very few ways to really isolate this muscle. The good news is that there are many ways to vary the motion and promote muscle confusion.

Muscle Confusion Tips:
There is usually more than one variation of this machine at the gym, try them all. Use a slight rocking motion to lift heavier weight than normal and return it slowly with very controlled negatives. Half reps are an awesome variance to promote muscle confusion. Try lowering the lever half-way, then back up for one set or workout; then do the opposite half-way up on your next set or workout.


One Leg Isolated Curls
Sets 3 b Reps 12,10,12
This movement is obviously very similar to the leg curl, except you can isolate even more by doing one leg at a time. The muscle confusion tips are the same as the ones for the leg curl.

Muscle Confusion Tips:
There is usually more than one of these machines at the gym so try them all. Use a slight rocking motion to lift heavier weight than normal and return it slowly and very controlled. Half reps are also an awesome variance to promote muscle confusion. Try bringing the lever down half-way, then back up for one set or workout; then do the opposite on your next set or workout.


Stiff Legged Dead Lifts
Sets 3 Reps 12,10,12
Do this slowly and with good form as you gently stretch your hamstrings. As you lower the bar slightly, bend your knees and feel the stretch in the hamstring area. Make sure you concentrate on keeping your back straight (don’t hunch over) to avoid injury. You may want to stand on a platform to increase the range of motion. If you feel any lower back pain or excessive hamstring pulling, discontinue this exercise.

Muscle Confusion Tips:
There is not a lot that you can do to enhance muscle confusion on this movement. Try doing higher reps, but not over 20 because fatigue may lead to poor form and possible injury. You can also use dumbbells, which can extend the range of motion, but again, be careful not to injure yourself.