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Your forgotten biceps muscle: hint: it's not in your arms - Quick Fit - weight training routine
Men's Fitness, May, 2003 by H. Bodenhamer
We see you wrinkling your forehead as you read this headline. Forgotten biceps? What's to forget?
Plenty. If you're like many guys who fall into the category of "upper-body athlete," you may think that the only place you have a biceps muscle is on your upper arm. And, of course, you'd be wrong.
The biceps muscle we're referring to is the biceps femoris, which combines with the semitendonosus and the semimembranosus to form your hamstrings. No worries, though. You may have forgotten about this muscle, but we haven't. We've put together a workout that targets not only the biceps femoris, but the other two hamstring components as well. And you can nail the whole muscle group in no time flat.
THE DRILL
You can add the following workout to your leg routine, incorporate it into any training day, or take it solo. Perform the workout no more than twice a week and allow at least a day's rest between sessions.
If you're new to hamstrings training, perform one set of each exercise for two weeks before bumping up your number of sets. If you're already training your hamstrings and want a new routine, perform two or three sets of each exercise.
[ILLUSTRATIONS OMITTED]
RELATED ARTICLE: Three reasons to work your hamstrings.
1. Muscle Symmetry: Legs that look muscular and full from every angle have aesthetic appeal.
2. Lower-Back Health: Muscle imbalance between your quadriceps and hamstrings can cause your tailbone to tuck in and flatten your lower back, placing unnecessary stress on the lower back and discs.
3. Knee Health: Weak hamstrings can cause knee problems if they are not strong enough to absorb the forces associated with running, or even walking.
WORKOUT BOX EXERCISE SETS REPS Romanian deadlift 1-3 12-20 Stability-ball hamstrings curl 1-3 12-20 Standing low-cable hamstrings curl 1-3 12-20 * * Each leg
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group
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