Hamstring Curl Machine: A Comprehensive Leg Training Guide
In this article, we will discuss a leg training session that focuses on hamstring curls, leg presses, and high bar squats. We will also address common questions and provide tips for an effective workout. Let’s dive into this comprehensive leg training guide!
Training Plan and Workout Breakdown
The training session takes place in the third week of a cutting block at Crocs Gym in Novi, Michigan. The leg day workout consists of the following exercises:
- Leg curls
- Leg press
- High bar squat
The training approach includes a mix of focused sets and my rep sets. My rep sets involve performing a specific number of reps, taking a short breather, and then completing the remaining reps. This technique allows for more efficient muscle stimulation and recovery.
Why Perform Leg Curls Before Squats and Leg Presses?
Many people wonder why isolations like leg curls are performed before compound exercises like squats and leg presses. There are two main reasons:
- Performing leg curls first leaves plenty of energy to execute quads-focused exercises more effectively. If quads exercises were performed first, it would take double the sets to achieve the same effect on the hamstrings.
- The stimulus-to-fatigue ratio is better when leg curls are performed first. This means that by doing leg curls first, less fatigue is accumulated, and the stimulus can be adjusted more easily by performing additional reps and sets during subsequent exercises.
Leg Press and High Bar Squat Tips
After completing hamstring curls, the leg press exercise targets the quads. The workout consists of four sets with varying repetitions (17, 15, 13, 11) using the my rep style. Once the leg presses are done, the high bar squats are performed with the same weight as the previous week (365 pounds) for two sets of nine repetitions.
It is essential to listen to your body and adjust the workout accordingly. For example, if you experience pain, consider stopping or adjusting the exercise until the pain subsides. Always prioritize proper form and safety over the number of repetitions or sets.
Conclusion
In summary, this comprehensive leg training guide highlights the importance of incorporating hamstring curls, leg presses, and high bar squats into your workout routine. By performing leg curls first, you can optimize the stimulus-to-fatigue ratio and ensure an effective and efficient workout. Always listen to your body and prioritize safety to avoid injury. Happy training!
