How to create your hooks

Although almost all the early bodybuilders do not have enough attention biceps femoris, but not all. At least one person attaches great importance to this position, he is Dorian. Yates. In fact, Yates perfect back shape greatly benefit from his vulgarity biceps femoris.

Yates likened the biceps femoris, "hooks", which is very appropriate. Well-developed biceps femoris really gives the feeling that it was like a huge fishing boat (hip) hanging hooks, hook the two big fish (calf). I dare say, in today's bodybuilding competition, Nothing is more attractive to the eye of the referee.

I used to practicing once a week

biceps femoris, recently increased to twice a week. Large density of training is the best way developed biceps femoris. Typically, training 24 hours after the rest, it can be restored.

Biceps femoris is the key to training the first round. Biceps femoris is not as universal as the squat movement, each action can only stimulate it from an angle. Thus, at least 2 or 3 should be chosen action, from different perspectives to stimulate the biceps femoris.

My favorite biceps femoris hamstring exercises are held upright. This action will allow me realize the most iron hook-like feel. I usually do first 2 groups of 15 to 20 times the warm-up, with moderate speed, held to the highest point, pressing hard on the biceps femoris, and good activity to open it fully.

Followed by a formal practice group 5. I like to use slow motion exercises, hip and leg so hard to avoid, so that they only act as a "platform" role. Practice when the mind to imagine biceps femoris as smooth as the vertical hook ups and downs, a kind of crane-like feel. Drop to the bottom without pause, and then lifted up so that the muscles remain tense.

In the last two years, every time I move to the lower leg and thigh vertical time in a two-second pause, this stretch of the biceps femoris can greatly increase its width. Many athletes in the thigh from the back of the front much wider than in the past, do this exercise, you can change this situation.

My second practice was held on 5 groups prone hamstring. As the level of position, biceps femoris state that the lack of vertical natural tension, which requires greater weight and range of motion training. I did the first group of 12, 6 times in the last group, each group had been held up to the bar touch the buttocks. This can be best developed on the edge of the biceps femoris, and hip joints, especially the location. Many of the biceps femoris, was relatively short, the crux of this is it.

2 After practice, usually biceps femoris has been burning up. But, like the quadriceps and biceps femoris also achieve a sense of multiple pumps, each able to stimulate the deeper muscles. If the first time to stop, it will waste a lot of muscle growth potential. I would also like to make four groups held right hamstring and the sitting straight leg dead lift 4 groups.

I was asked, are held right hamstring, why do the actions of three positions? The reason is simple, they differ in emphasis. Standing hamstring re-raise holding the width of biceps femoris, prone hamstring held up on improving the length of the biceps femoris, and the role of sitting held right hamstring is improving the thickness of biceps femoris.

Sitting right hamstring during practice movement must move slowly, it will easily leveraging from the hip. Because the first two movements are very slow to use the speed, do this exercise I am faster. At this time of the biceps femoris has more fatigue, and fast action can often mobilize more muscle fibers.

When doing straight leg dead lift, I still use a very slow speed. Must ensure that the biceps femoris active force, and other parts of the only secondary. Begins with a sense of continuous development effort, this is normal, because usually dead lift is the quadriceps muscle when the original action, hips and lower back.

Finally, we need to emphasize the importance of training volume. Many people set biceps femoris biceps training volume is not as. In fact, the volume of biceps femoris quadriceps and gluteus maximus behind, even more than the back. Training volume and muscle should be proportional to the volume, even taking into account the training action is limited, the amount of training biceps femoris should be over the shoulder.