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Help me with a new training routine!!

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Posted by: raika

Hello everyone my name is Raika, I am from Brazil and I am training to compete as fitness here in my country, what I want your help is that I think I need to emphasize my hamstrings becouse they are not proportional to my quads so I want to make them get bigger!!
I used to train in a double ABC, like A beeing Quads + Triceps, B Glutes + backs, C Hamstrings + delts + chest, and it did not worked for me, It was too much training for too little rest. So after reading alot I changed my training routine to a ABCD resting on wednesday and on the weekends, and I have improved alot doing this. But now my doubt is how to emphasize my hamstrings, becouse I have noticed that training more not necesarely means geting bigger.
Here comes my current routine, I would apreciate if you could help me to chang it to achieve my goals.

monday
Delts + triceps + abs. This day and the other day for the upper body I will not write down becouse I do not need to change it. I compleate this routine and all the other days in less then 60 minutes.

Tuesday
Quads
Squat 4 x 8-12
leg press 3 x 8-12
hack machine 3 x 8-12
leg extension 3 x 8 -12, sometimes I take half of the weight just after compleating one series and do as much times as I can (usualy no more then 12 or 15)

wednesday REST

Thursday Back + biceps + abs ( just as monday I will not describe this series)

Friday Hamstings + glutes
walking lundges 3 x 8 - 12
stiff 3 x 8-12
Lying Leg Curls 4 x 8-12
Glute Kickbacks 4 x 8 -12
Lying Butt Bridge 3 x 12-15

Please help me to change this toutine to something that will make my hamstrings get bigger, my big doubt is if i have to train them more or not, adding one more day just for the hamstrings?
Sorry for my bad english. Please help me!!
Thank you


Posted by: sendit08

Am I blind or do you choose not to train your chest?
OK I see it now!


Posted by: Ngordyn

no he says near the top he did not right down his upper body workout


Posted by: raika

ohhh actualy I have forgoten i train chest on mondays togethers with delts, triceps and abs...
But I am not HE, I am a Girl!! hehehehe
Thx


Posted by: Gazhole

Post your entire program, upper body days aswell. Can't really come up with any useful advice unless we see the overall picture.


Posted by: Ngordyn

Quote:
Originally Posted by raika View Post
ohhh actualy I have forgoten i train chest on mondays togethers with delts, triceps and abs...
But I am not HE, I am a Girl!! hehehehe
Thx


shit sorry lol my bad but what gaz said ^^^^^^ lol


Posted by: raika

Quote:
Originally Posted by Gazhole View Post
Post your entire program, upper body days aswell. Can't really come up with any useful advice unless we see the overall picture.
Ok Iīll post the rest here...
the only problem is that I do not know the name of the upper body exercises in english but I will do my best!!

on mondays I workout abs and back and biceps
Lat Pulldowns 3 x 12-15
Seated Pulley Rows 3 x 8-12
Rear Pulldown 3 x 8-12
Alternating Dumbbell Curls 4 x 12-15
Captain's Chair 3 x 12-15
Abdominal Crunch 3 x 15-20
Abdominal Oblique Exercise 3 x 15-20

on thursday I train abs delts chest triceps
Arnold Press 3 x 8 -12
Lateral Raise 3 x 8-12
Seated Rear Lateral Raise 3 x 8-12
Bench Press 3 x 12-15
cable Pushdown 3 x 8-12
Captain's Chair 3 x 12-15
Abdominal Crunch 3 x 15-20
Abdominal Oblique Exercise 3 x 15-20

so here is my complete program. Please help me with my purposes, getting the hamstrings bigger!!
Thank you
PS: sorry for the bad english again, the name of the exercises i found out in google, I hope they are correct!!


Posted by: Ngordyn

i would throw some deadlifts and RDL's in there well either RDL's or SLDL's i find after a good set of RDL's gives me a good pump in the ham's and glutes and well deadlifts are just the king of lifts


Posted by: Built

Okay, lots of volume here...you're bulking, right?


Posted by: raika

Quote:
Originally Posted by Built View Post
Okay, lots of volume here...you're bulking, right?
On my leg days there is not too much volume, the upper part there is more volume becouse I am quite satisfied with itīs volume, what I want to get bigger is the quads and expecialy the hams!!


Posted by: Built

And you're eating at a surplus?


Posted by: raika

sorry I do not understood that... surplus??
I am eating ALOT every 2,5hours enough carb for my calory demand and 2,5 g of protein for every kg of my weigh per day.


Posted by: Built

You're eating enough to ensure you gain weight?







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