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How many reps for hamstrings?

Posted by: PFB

Q. If the hamstrings muscles are fast-twitch muscles, should one do high repetition or low repetitions? (i.e. 2 sets of 30-40 repetions or 5 set of 10-12 repetitions?) I guess what confuses me is when there is mention of high intensity level, high reps etc... Is it a high intensity level with lower or higher weight?

A. Since fast-twitch dominate muscle groups are more suited for short, explosive actions, multiple-low repetition sets are the recommended method for increasing strength. 4-6 sets of 4-6 reps with the concentric phase as explosive as possible works well. Allow for complete recovery between sets by resting at least 3 minutes, or supersetting it with a different muscle group exercise such as hanging leg raises.

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