Narkissos... I have lagging Hams!!! Part 1

The hamstrings are a commonly neglected muscle complex. 'Out of sight, out of mind' is the usually underlying precept of hamstring training... and the main reason for their underdevelopment. True, hamstrings aren't a 'sexy' showpiece muscle like the biceps of the upper arm... but under-development is never sexy. Furthermore, underdeveloped hamstrings can place you at risk for knee, hip, and lowerback injury.

With that in mind...Here's my 12 week shock approach for lagging hamstrings.

The first 6 weeks will center around the modification of one exercise: laying leg-curls.

The second 6 weeks will centre around this modification, but we'll also add a second modified exercise: laying leg-curls; Stiff-Leg Deadlifts

This goes contrary with the 'more is better' mindset... but, when did i ever claim to be non-controversial?

Weeks 1-6: Leg curl 21's

Most of you who've been around the weight-training scene have been exposed to 21's before. You know, that exercise where the biceps are worked through 3 different range-of-motions in one set:

7 full range reps
7 partial reps, from mid-point to the top of the movement
7 partial reps, from the bottom of the exercise to the mid-point

'21' is an arbitrary number though... But the concept of partials coupled with full range reps, i've used in a number of training phases... bringing my hamstrings up to the point where they are my best bodypart.