Your left side is stronger than your right, so during two-leg exercises your left leg overpowers your right and takes on too much work, compounding the imbalance. Because they allow you to focus oneach leg unilaterally, you feel one-leg curls are the best hamstring exercise for your physique. As sweat rains off you, you do sets with 100, 120 and 130, getting 10-14 reps with each leg.Advertisement
You finish hams with wide-stance leg presses, positioning your feet near the upper outer border of the footpad, thus minimizing quad action and focusing instead on your glutes and hamstrings. (You also do lunges in your quad routine, and you use a Butt Blaster and stair mill when preparing for a contest, all of which work the glute/hamstring tie-ins.) The wide-stance leg presses are a great finisher, because they stretch out the muscles you just pumped. You get a full contraction at the bottom of each rep, letting the weight pull your butt and lower back off the pad. You use 405 for 12 reps and then do 495 for 12, pause momentarily and get six more.
JAY CUTLER'S RECOMMENDED HAMSTRING ROUTINE
- Lying Leg Curls, 3-4 Sets, 10-15 Reps
- Stiff-Leg Deadlifts, 3-4 Sets, 10-15 Reps
- Standing Leg Curls, 3-4 Sets, 10-15 Reps
*NOTE: Beginning bodybiulders should do only the first two exercises for three sets each, intermediates should do only the first two exercises for four sets each; advanced trainers can do the entire routine.
Click "Next Page" to continue >>