FT Questions....

[Scott Stevenson]

Scott,

I did my first two loading days this week. Im doing my first show this year in april (NPC mid illinois) and I realized my hamstrings need work. I didn't do my hamstring curls in the zig zag format but instead [bd]id them after thigh/quad [/b]with some primer sets to put in some more blood and get them warmer for my load set.

[b]My question is is the zig zag format enhancing my hamstring set and am I compromising the program design by not doing it this way?. I wasn't planning on doing it this way but it was instinctive. [/b]

I can't tell what you're doing - which came first, but it should be pretty simple.

1.) Warm up / ready the weight on all your exercises for loading sets.

2.) TO FOCUS ON HAMSTRINGS with loading sets:

---Do the ham isolation exercise FIRST
--- Pick a compound thigh exercise that hits the hams well or do it such that it does that.
Examples: Leg press with fee high on plate. Low bar (PL-style squats), Wide stand (sumo style) squats, belt squats with wide sumo stance, any plate loaded machine or hack squat with feet adjusted out in front and wide

3.) Consider even doing just two ham isolation exercises on some days, both before and after the compound thigh Loading set


Also, make sure to do you ham stretch FIRST after the Thigh zig zag set and choose an Extreme or occlusion stretch. This might be using a light (~95lb) BB and doing a SLDL style extreme stretch (Just ahold in the bottom position of a SLDL, with low back arched and protected

-S