Hamstrings, aka the Leg biceps. These muscles are great for working under tension. They extend fully giving a good stretch and contract really well allowing for a good strong squeeze. Some muscles you have to really focus on to feel them working but with the hamstrings you feel that tension from the word go as soon as you move the weight. We have some more final working set ideas on the seated hamstring curl. Slow steady squeezing, these first few supper slow reps and holds allow me to get my mind into the muscle. After a Good 30 seconds of tension you can feel every fibre working. Again the weight isnt heavy putting all of the focus on the target muscle and not the knee joints. Heres how it went..... - Complete a rep and hold in the contracted position for 10 seconds - Then lower the weight in 10 seconds, quick pause and hold in the in the stretched position. - Then complete a single rep in 10 seconds. - Complete a further 9 reps, hold and squeeze for 10 on the last rep. - Then lower the weight aiming for 10 seconds and complete another rep straight off aiming to raise the weight in 10 seconds. - Complete another strict 5 reps - Complete 7 partial reps in the contracted part of the rep range. So you raise the weight, squeeze and hold then lower it by a few inches then back in. - One last slow rep aiming to raise the weight in 10 seconds. Job done. The rep ranges are not set in stone its all about how you feel with HIT training. Some days, workouts you might do that extra set, rest pause set etc. Listen to your body and how its recovering. If you feel great then go for it, if your not 100 percent may be take few Supersets out of the session. Training like this puts a lot of strain on the central nervous system. Your muscles grow but the central nervous system doesnt. This means over time if your growing and adding mass your continuously putting more stress and strain on the central nervous system. Some say the more muscle mass the longer it takes to recover. So make sure your nutrition is on point to help recover.
Posted on: Sat, 27 Sep 2014 06:30:33 +0000
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