To develop an impressive upper leg, complete hypertrophy of the quadeiceps as well as the hamstrings is absolutely pivotal. Take a second to mentally picture your upper leg very similar to the anatomy of your upper arm. Your quadriceps, a collection of four powerful muscles, lie parallel to your biceps femoris also known as the hamstrings. As a natural bodybuilder, it is important to understand the training regime to implement to induce complete hypertrophic development of the hamstrings without the dreaded catabolic effects of overtraining. The hamstrings should be trained directly during upper leg training with 2 isolation exercises only, each one consisting of 3 heavy sets (6-8 reps, no more and no less). For isolation exercises I recommend standing one legged curls and lying double leg curls. During spinal erector and upper trapezius training, which needs to be spaced 72 hours from upper leg training, the hamstrings will recieve a secondary heavy workout from deficit deadlifts or rack pulls. 9 heavy sets over the course of 7 days (deloaded for 14 days after every full 4 consecutive training cycle) will catalyze hypertrophy in the natural bodybuilder as long as protein requirements and caloric intake values are met.
