Unlock the secrets to building thick hamstrings in Episode 123 of The Reaching Max Potential Podcast. Discover the most effective exercises, including Romanian Deadlifts and high-rep leg curls, to maximize your hamstring development. Learn essential strategies like performing 10-20 sets per week, implementing progressive overload, and maintaining a diet at caloric maintenance or surplus with adequate protein intake. Tune in for expert tips and scientific insights to achieve impressive lower body strength and aesthetics. Enhance your fitness journey with proven techniques for hamstring growth.

REFERENCES

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Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2008). An electromyographic analysis of sumo and conventional style deadlifts. Medicine and Science in Sports and Exercise, 34(4), 682-688.

Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2018). Effects of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220.

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.

Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(1), 71-77.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 34(18), 1839-1848.

Worrell, T. W., Smith, T. L., & Winegardner, J. (1994). Effect of hamstring stretching on hamstring muscle performance. Journal of Orthopaedic & Sports Physical Therapy, 20(3), 154-159.

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