By Beau Radclyffe-Thomas
1990s IFBB Pro bodybuilder Tom Prince was famed for having some of the biggest, most developed hamstrings to step on a bodybuilding stage. Tom would train his hamstrings once per week on their own and separate from his quad workout, he believed most people have under developed hamstrings and over powering quads because they train quads and hamstrings in the same workout.
Quads take so much energy to train properly that all energy and effort is sapped from the half hearted hamstring training that follows.
Tom Prince would have two separate hamstring workouts that he would alternate week to week; he always did three exercises and a total of nine working sets, nothing more.
Start with lying leg curls, warm up properly before performing one set with a moderate weight for 15 reps, then increase the weight and perform two heavy sets of 5-8 reps, ensuring technique is perfect.
The second exercise is standing leg curls, perform 3 sets with 6-10 reps for each leg, all sets should be kept heavy with perfect form, finish workout A with seated leg curls, 3 sets of 10-15 reps, squeezing the hamstrings at the bottom of every rep and once again making sure your technique is spot on.
Start with standing leg curls, the first set should be 15 reps with a moderate weight followed by two heavier sets of 5-8 reps. Once this is complete move onto lying single leg curls (on the lying leg curl machine use one leg at a time), use a moderate weight for 3 sets of 10-12 reps for each leg, make sure you feel the work being doing by the hamstrings rather than just moving a weight.
Once these two exercises have been completed finish with smith machine stiff leg deadlifts, pyramid up in weights every set, and reduce the amount of reps. This is a real compound movement so you want to go heavy and hard on your hamstrings, lean back as the weight descends to feel a huge stretch in the hamstrings and lift the bar to your mid thigh.
Tom Prince said the one thing he did differently from every other bodybuilder when it came to hamstrings is that he trained them extremely heavy with good technique, as well as splitting his hamstrings and quads workouts. If you are looking to bring up your hamstrings this workout routine is sure to help you.