“Self” Eccentric-Overload Technique #5: The Hamstrings!

Aloha my friends!

I’m currently doing a Fitness-Tip Friday mini-series where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring a spotter or specialized equipment!

So far I’ve given you a “self-spot” eccentric-overload technique for the quads, the entire leg, the biceps, and the calves (gastrocnemius)!

I thought I might as well round out the legs, so today I’m giving you one for the hamstrings!!

Notice that it’s the same basic technique I showed you for the quads, just bending your knees in the opposite direction! Hopefully this helps to inspire creativity in how you can apply these same simple-yet-powerful eccentric-overload techniques with countless other exercises that use similar equipment.

“Self-Spot” Eccentric-Overload Technique #5:

• Target Muscle: The Hamstrings
• Exercise: Eccentric-Overload Prone Leg Curls

(Note: The GIF below is sped up 3X due to email file size limits)

To eccentrically overload your hamstrings during leg curls, set the weight to about 120% of your SINGLE-LEG 1 rep maximum, then use BOTH legs during the concentric phase (bending your knees). At the top, remove one leg so that all the weight is being supported by the other, and use only that leg to resist the eccentric / negative phase (straightening your knees)!

This can be done equally well on a sitting leg curl machine as on a prone leg curl machine like I’m showing. There are significant differences in how the two positions work the target muscles… but I’ll leave that for another day. (For my All-Access Members, there’s also a way to eccentrically-overload the hamstrings using only bodyweight + sliders! You can check out the video in the Legs > Hamstrings section here.)

Try to resist hard enough that it takes a full 4 seconds to get from the top to the bottom! If you can’t resist for at least 4 seconds with the very first rep, I recommend lowering the weight until you can.

As usual I also recommend doing a full set overloading one side before switching to the other, rather than alternating back and forth with each rep. However, since the contralateral leg will already be slightly fatigued from assisting during the concentric phases before being overloaded itself… take note of which leg you started with, and the next time you use this technique start with the opposite leg to ensure that you’re working both sides evenly! (Or, if you have a long rest period between sets, you can just switch which side gets overloaded first between each set.)

Application: Use this technique to eccentrically-overload your hamstrings without a spotter OR any equipment!!

Regional Hypertrophy Side Note: In order to evenly work the inner and outer hamstring muscles, you’ll want to include variations of this exercise where your hips & knees are rotated both internally and externally! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) BEFORE YOU DEADLIFT, Understand the Anatomy Behind It! (Which Muscles It Works & How to Modify It) 

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)