If you have followed my KSC Method for Power-Building before you know that it breaks down into 5 different workouts.
Two of those workouts are lower body workouts – one is more quad-dominant, and one is more hamstring-dominant.
On the hamstring dominant day I like to have the client begin the session with Deadlifts. Deadlifts are chosen as the first exercise on this day (most of the time) for a few reasons:
- This is both a STRENGTH and physique program. And while a physique based programs can justify excluding deadlifts, a strength program really can’t. You can go heavy as hell, it’s incredibly functional, and it trains a whole bunch of muscle mass.
- The Hamstring-dominant day also serves as a secondary stimulus during the week for the Back. We have another day, later in the week, exclusively dedicated to pull ups, pulldowns, and an assortment of rows that all thoroughly train the back. But we like to hit each muscle group about “1 1/2 times per week” as I’ve explained in some of my other articles. The Deadlift serves as this second day stimulus for the back.
- The Hamstring–dominant day also serves a secondary stimulus during the week for the Quads. Later in the week we Squat and do a couple of assistance exercises specifically to blow up the Quads. We touch on them again today though with conventional Deadlifts.
Following the Deadlift, I usually move into a more direct hamstring and erector based movement. Most of the time, I recommend simply stripping some weight off the bar and moving right into some RDLs or Stiff Leg Deadlifts. However, as often as every other week, but usually at least every 3rd or 4th workout I’ll back off the loading a bit and replace the heavier RDLs or Stiff Legs with something like 45 Degree Back Extensions in the 10-20 rep range. I find this is a good strategy to prevent too much fatigue accumulation in the lower back.
The third movement of the day is usually a knee-flexion based movement. For most, this winds up being a Lying Leg Curl Machine, but could also be Seated Leg Curls, Single Leg Curls (standing), or Glute Ham Raises. This is an excellent way to throw a bit more volume onto the hamstrings while laying off the lower back.
One thing I have started doing more frequently is throwing a fourth movement into the mix in the form of Bulgarian Split Squats or Reverse Lunges. I absolutely love the feeling of doing these with hamstrings that have already been pre-exhausted. It’s also a good stimulus for the glutes. My female clients especially love the stimulus this provides for that very hard to hit glute-ham tie in area. The way you position your front foot on these matters if you really want to dig into the hams and glutes. The front foot needs to be pretty far out in front when doing split squats, or if doing reverse lunges, you need to be stepping waaaay back. Lastly you need to be sinking these down deep enough to put a stretch on the glutes at the bottom. It takes some flexibility in the hips. Doing the Lunge or Split Squat also serves as even more work on the Quads for that second day stimulus. Especially with the Bulgarian Split Squats, there is no hiding from the pump you are going to get in your Quads.
This workout is generally rounded out with either Seated or Standing Calf Raises.
If you attack this session hard enough, the back side of your body will literally be sore from your traps down to your ankles!
Total volume, sets/reps, can and should vary by the individual when it comes to the hamstring workout. I’ll program this day for as little as 4 main work sets or up to 12 work sets, with lots of folks falling somewhere in the middle.
A lower volume higher intensity approach might look like this:
- Deadlift – work up to max effort top set of 5-10 reps
- Stiff Leg Deadlift – strip weight off the bar and hit 1 top work set of 6-12 reps
- Lying Leg Curls – 1 rest-pause set (aiming for about 15-25 total reps)
- Bulgarian Split Squat – 1 set of 10-15 reps per leg
- Calves – myo-reps up to about 50 total reps
The lower volume approach works for those who prefer and are capable of pushing out true max effort sets. Low volume + moderate efforts doesn’t work so well. If you prefer to train more moderately, you’ll need to get the job done with a bit more volume.
A higher volume session might look like this:
- Deadlift 3 x 5
- RDL 3 x 8-10
- Lying Leg Curls 3 x 8-12
- Reverse Lunges 3 x 10 per leg
- Calves – myo reps up to about 50 total reps.
If you want a further look into the full Power Building program, pick it up HERE.
