One-Way Affliction

Diagnosis

It seems like a magic act, but unfortunately it’s another common bodybuilding problem. This is when your thighs appear great from the front but virtually disappear when viewed from behind. Lacking hamstring size, shape and detail, these type of legs look good from only one way.

Remedies

• Train your quads and hamstrings on different days, and work your hamstrings either alone or before any other bodypart so you can give them maximum attention.
• Do not reduce your quad workload unless your quad/hamstring imbalance is extreme.
• Hamstrings are a relatively large bodypart (much bigger than biceps, for example). It’s more likely that you’re undertraining them rater than overtraining them. Make certain that you apply enough volume and intensity to your hams.
• Hamstrings and glute weakness often correspond. If your glutes are also underdeveloped, include lunges in your quad routine.
• Do no cardio training on hamstring day, as this can deplete your strength and energy reserves.
• Switch your type of leg curl (lying, seated or standing) and rep pattern frequently. Every third workout, end with a drop set of lying leg curls (10 reps per drop for two to four drops).

Hamstring Prioritization Routine

Professional's Advice

Jay Cutler does all the above exercises in a slow and controlled manner in order to focus on his hamstrings and glutes.