Pumping your legs

Our civilization has made significant changes to the physique. One of them is general stoop, the other is weakened arms (in men and women), the third is degeneration of the hamstrings. Let’s talk about the latter. 

The massive transition to sedentary work has led to the fact that a person spends a significant part of the day with bent knees. (Inactivity of the legs is another big problem.) When your knee is bent, the hamstrings shorten and, deprived of any load, sag limply. Over time, it loses all tone and begins to “dry out” – lose volume. Moreover, since the biceps does not experience longitudinal tensile load, it begins to shorten, which leads to a limitation in the amplitude of many movements, in particular, bending and squats. 

Whereas just 30 years ago the quads were a priority target and bodybuilders squatted religiously, today such a technique is more likely to lead to injury because it further exacerbates the imbalance between the relatively strong quadriceps and the dystrophic biceps hamstrings. 

Conclusion? You need to pump your legs in a new way! Focus on your hamstrings! So what about today? 

Typically, the hamstrings are given a couple of isolation exercises at the end of a leg workout after squats and leg presses. And that’s what’s funny! You will never be able to pump up your quadriceps if you have weak hamstrings, because in the same squats, the hamstrings are the main pulling force along with the quadriceps! In short, here is the “correct” scheme for pumping up your legs. Take action!

Hamstring complex

1. Lying leg curls – 3 sets of 12 reps
2. Romanian deadlift with dumbbells – 4 sets of 10-12 reps
3. Reverse hyperextensions – 3 sets to failure
4. Smith wide squats – 4 sets of 10-12 reps
5. Leg press – 4 sets of 10-12 reps
6. Leg extensions – 3 sets of 12 reps

Do not include warm-up sets. Choose a weight that will allow you to perform all the given repetitions perfectly clean. As your strength increases, increase your working weights.

1. BICEPS HIPS

LYING LEG FLEXIANS
TARGET MUSCLES – BICEPS HIPS
SETS + REP. 1 WARM-UP SET. 3 WORKING SETS OF 12 REPEATS

» DESCRIPTION: Many people use this exercise as the main one for pumping up their hamstrings, but it cannot be that way. This is a relatively easy isolation exercise that does not give the hamstrings a decent workout. This exercise simply serves as a deep warm-up for the basic Romanian deadlift.

»START: Take a lying position on the machine bench, face down. Place your ankles under the support bolsters. Firmly grasp the handles to stabilize the body (A). Keep your head straight, do not throw it back in time with the movements of your legs.

» EXECUTION: Using isolated force from the hamstrings, pull the rollers towards the buttocks as close as possible. But do not let your pelvis lift off the bench (B). At the top, pause to extend the peak tension of the hamstrings before returning to the starting position. In the lower position, do not lower the weight onto the support, keep it suspended.

A. In the bottom position, do not straighten your knees completely. Keep them bent.

C. As you pull the bolsters toward your thighs, stop immediately if your pelvis involuntarily lifts off the bench. Limit the amplitude to prevent the pelvis from lifting, which could cause lower back injury.

2. BICEPS HIPS

ROMANIAN DEADLIFT WITH DUMBBELLS
TARGET MUSCLES – BICEPS HIPS + BUTTES
SETS + REP. – 4 WORKING SETS OF 12. 8, 8, 10 REPS

» DESCRIPTION: You may have already done Romanian deadlifts with a barbell or in a Smith machine. However, the dumbbell version is more effective, and you will immediately feel it! What’s especially important is that dumbbells place emphasis on the upper hamstrings, where they meet the glutes. This area is usually a weak spot since the barbell primarily stresses the central hamstring area. When you reach the heavy dumbbells, apply wrist straps.

» START: Stand up straight, holding dumbbells in straight arms (A). Bend your knees slightly. Place your feet shoulder-width apart. Fill your chest with a deep breath.

» EXECUTION: Keeping your back straight, slowly tilt your body. The dumbbells should “slide” along your legs. When the dumbbells are in the middle of your shins, freeze (B). From this position, use isolated force from your hamstrings and buttocks to slowly straighten up. In the starting position, do not straighten your knees “locked”.

A. Your legs should be kept straight throughout the set, but do not lock your knees. Keep them slightly bent. A rigidly straightened knee joint will experience a large traumatic load.

B. Lower the dumbbells to about mid-calf. At the same time, keep your back straight.

3. BICEPS HEMORIES

REVERSE HYPEREXTENSION
TARGET MUSCLES – BICEPS HEMIS
SETS+REP. – 3 SET TO FAILURE

» DESCRIPTION: This is another exercise for the hamstrings that focuses the load on the upper area. This exercise is usually performed last and is done to failure. You can hold a small dumbbell or weighted ball between your feet.

» START: Get into a reverse position on a traditional hyperextension bench. The edge of the bench should be at the bottom of your abs. “Break” your body exactly at the hip joints, lowering your legs straight to the floor (A). Grip the machine firmly with your hands to strengthen your body position.

» EXECUTION: Using isolated force from the biceps of the thighs and buttocks, lift your straight legs upward “in line” with the body. Feet tightly pressed, knees slightly bent (B). Raise your legs slowly to avoid jerky inertia, which can injure your lower back. At the top, pause to extend the peak tension in your hamstrings and glutes before returning to the starting position. In the bottom position, do not lower your feet to the floor, keep them suspended.

A. The upper edge of the bench should rest on the lower abdominal area to ensure isolated work of the hip joints.

B. Do not lift your head up in time with your leg lifts. Keep your head straight and still.

4. QUADRICEPS

WIDE SQUATS IN SMITH
TARGET MUSCLES – QUADRICES + GUTTOCKES + BICEPS TEMRIES
SETS + REP. – A SET OF 12, 8, 8, 10 REPS

» DESCRIPTION: When your legs are already quite tired, squats become risky, and it is better to do them in a Smith machine. If you perform squats in a normal manner with your feet shoulder-width apart, Smith squats will stress your quads. However, if you spread your legs extremely wide, across the entire width of the power rack, the exercise becomes unique. It simultaneously loads all the leg muscles: quadriceps, buttocks and hamstrings! It is clear that squats with such a wide stance with a barbell are impossible.

» START: Set the barbell at a height just below your shoulders. Spread your feet wide. Sit under the bar and take the barbell onto your shoulders. Grab the bar with a wide, firm grip. Straighten your knees and stand up straight (B).

» EXECUTION: Fill your chest with a powerful inhalation and slowly lower yourself into a squat until your thighs are parallel to the floor (A). Do not lean your body forward! Keep your back straight! From the bottom position, powerfully push yourself up, straightening your legs.

A. The width of your feet is limited by the flexibility of your hip joints. At first, choose a rack width that is comfortable for you. Gradually widen your stance.

B. In the top position, do not straighten your knees into a lock.
 

5. QUADRICEPS

LEG PRESS

TARGET MUSCLES – QUADRICEPS
BICEPS HIPS AND BUTTOCKES ASSIST
SETS + REPS. – 4 SET OF 12, 8, 8, 10 REPEATS

» DESCRIPTION: This exercise is performed with narrow feet. Moreover, the denser the feet are, the higher the load on the quadriceps. In our case, on the contrary, we need to place our feet wider. This will lead to increased stress on the hamstrings and glutes. In addition, your feet should be placed at the very top edge of the platform. This will further increase the load on these muscles.

» START: Assume a seated position on the leg press machine. Firmly grasp the side handles. Place your feet wide at the top edge of the platform. Turn your toes outward (A).

» EXECUTION: Pressing your heels into the platform, slowly press the platform onto straight legs. Do not straighten your knees, keep them slightly bent. Slowly return to the starting position (B).

A. In the final position, do not straighten your knees into a lock. This is dangerous. Keep your knees slightly bent.

Q. Wide amplitude can play a cruel joke on you. Bringing the knees to the chest is accompanied by the pelvis lifting off the bench, which is traumatic for the lower back. Control the amplitude to prevent pelvic displacement.
 

 6. QUADRICEPS

LEG EXTENSION

TARGET MUSCLES – QUADRICEPS
SETS+REP. – 3 SETS OF 2 REPS

» DESCRIPTION: This is a great final exercise for the quadriceps. It is targeted and at the same time eliminates the risk of injury due to fatigue. In fact, your legs are already tired and any other free weight exercise would be dangerous. Since the exercise is isolating in nature, the number of repetitions should be increased to 12.

» START: Sit on the machine seat and firmly grasp the side handles. Place your feet under the movable rollers. If their position is adjustable, set them so that your knees are bent at right angles at the start. Keep your head straight and look ahead (A).

» EXECUTION: Using isolated force of the quadriceps, lift the rollers as high as possible (B). Pause at the top to extend the peak tension of the quadriceps before returning to the starting position.

A. Changing the position of the toes (in or out) changes the load on the quadriceps. With toes turned inward, the load shifts to the inner area of ​​the quadriceps; if the toes are turned outward, to the outer area.

B. In the top position, be sure to take a static pause to prolong the peak tension of the quadriceps. Lower the weight slowly and under control.