Let's talk about maintaining the amount of training, that is, the minimum amount of training that you can't lose meat after practicing hamstring muscles. Explain it in detail below. The first point is that sometimes when you train your body, you need to have a low training stage.
It takes about 1-2 months to restore muscle sensitivity to training, because if you keep training muscle hypertrophy, your muscles will gradually adapt and stop growing. At this time, you have no other way, and you can't increase the number of groups or the amount of training, because you have reached the training limit.
At this time, you should do a phase of maintenance training to keep your muscles from falling. Muscle can better stimulate muscle growth in the next few months after adapting to low-volume training. There is a second advantage, which allows you to train other parts of your body first.
This can train a little less hamstring muscles and leave the maximum recoverable training amount to other parts. What is the minimum training amount of hamstring muscles? It can not only ensure that the hamstring muscle does not regress, but also make other muscles progress, which are two advantages of understanding the hamstring muscle to maintain training volume.
The amount of maintenance training here is four groups a week, which is not too much. One skill is that all four groups should bend their hips with great weight, because this is the best way to train hamstring muscles, and because of the great centrifugal force, it will cause great damage and stimulation to muscle fibers.
As long as four groups of muscles per week can be maintained for a long time, and the minimum effective training amount is that some people can make progress by doing at least six groups per week. It doesn't sound like much, but if you train hard and have the right weight skills, your hamstring will feel very good.
The most suitable training volume for most people is 10- 16 groups per week. Frankly speaking, I seldom see the good results of each group 16, which is too much for most people. You should start with the weekly 10 group and gradually increase it until the best effect is achieved.
The maximum recovery training amount of hamstring muscle I have seen is about 20 groups per week, which is more suitable for those who have experienced slow contraction and maintained a high training amount for a long time, such as joggers. They may adapt to this training amount, but most people still can't.
So don't finish watching 20 hamstring exercises every week. We should start with 6 groups a week, and then add slowly when we see the effect. Two or three times a week is enough if the frequency is enough. Hip flexion is easy to train hamstring muscles, and it is easy to destroy fast contraction muscle fibers during eccentric exercise.