How Much Volume for Hamstrings

Your Hamstrings Can Handle More Volume Than You Think

For real growth, your hamstrings need between 10 and 20 direct, high-quality sets per week. If you've been stuck doing 3-4 sets of leg curls at the end of your workout and seeing zero results, this number might seem high. But the truth is, your hamstrings are one of the most undertrained muscles in your body, and they are likely the reason your squat and deadlift have stalled.

Let's get specific. Volume isn't just a number; it's a range based on your experience. Find yourself in one of these three categories:

• Beginner (0-1 years of consistent training): Aim for 10-12 sets per week. Your main goal is mastering form on key movements, not annihilating the muscle. At this stage, just doing the work correctly will spark new growth.
• Intermediate (1-3 years of consistent training): You need 12-16 sets per week. You've built a foundation, and now you need to push the boundaries to keep progressing. This is where you start strategically adding sets to break through plateaus.
• Advanced (3+ years of consistent training): Push for 16-20 sets per week. Your body is highly adapted to stress, so you need significant volume to create a new growth stimulus. This level of volume requires smart management of recovery, intensity, and exercise rotation.

Most people live in the beginner range without realizing it, doing 6-8 half-hearted sets and wondering why nothing changes. The hamstrings are a massive muscle group responsible for explosive power. Treating them like a small accessory muscle, like biceps, is the fundamental mistake holding you back. It's time to give them the attention and volume they demand.

Why Your 15 Sets of Hamstring Curls Aren't Working

If you think more volume is always the answer, you could do 25 sets of hamstring curls a week and still have lagging hamstrings. This is because not all volume is created equal. The secret isn't just *how much* volume you do, but *what kind* of volume you do. Your hamstrings have two primary jobs, and you're probably only training one of them.

1. Knee Flexion (The 'Curl'): This is what you do on a leg curl machine. You're bending your knee and bringing your heel towards your glutes. This is an important function, but it's only half the picture.
2. Hip Extension (The 'Hinge'): This is the powerful movement of straightening your hips from a bent-over position. Think of the movement in a Romanian Deadlift (RDL) or a Good Morning. This function is responsible for the majority of your hamstring's size and strength potential.

The number one mistake lifters make is dedicating 100% of their hamstring volume to knee flexion. They spend all their energy on lying, seated, or standing leg curls. This neglects the most critical growth driver: the hinge. For a balanced and powerful set of hamstrings, you must split your volume.

Here is the rule: At least 50-60% of your weekly hamstring volume must come from a hip hinge movement.

Let's do the math for an intermediate lifter aiming for 14 sets per week:

• Bad Plan (All Curls): 7 sets of Seated Leg Curls, 7 sets of Lying Leg Curls. Total: 14 sets. Result: Minimal growth, weak hip extension, and an unbalanced physique.
• Good Plan (Balanced): 8 sets from hinge movements (like RDLs) and 6 sets from curl movements (like Seated Leg Curls). Total: 14 sets. Result: Significant growth in the entire hamstring complex, a stronger deadlift, and a more athletic look.

Volume without the right exercise selection is just wasted effort. It's what we call "junk volume." Stop hammering away at the leg curl machine and start prioritizing heavy, well-executed hinges. That single change will be responsible for 80% of your new growth.

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The 12-Set Weekly Protocol for Hamstring Growth

This is a simple, effective starting point for anyone in the beginner-to-intermediate range. It provides the 12 weekly sets you need, perfectly balanced between hinge and curl movements, and spread across the week for optimal recovery and performance. Don't overcomplicate it. Just execute this plan with intensity for eight weeks.

Step 1: Choose Your Core Exercises

You don't need a dozen different exercises. You need to get brutally strong on a few key lifts. Pick one exercise from each category and make them your focus.

• Primary Hinge Movement (Choose One):
• Romanian Deadlift (RDL): The king of hamstring developers. Use a barbell or dumbbells.
• Good Morning: An excellent alternative if you want to use lighter weight with a focus on the stretch.
• Single-Leg RDL: A great option for fixing imbalances and improving stability.
• Primary Curl Movement (Choose One):
• Seated Leg Curl: Places the hamstring under a deep stretch, which is fantastic for hypertrophy.
• Lying Leg Curl: The classic machine curl. Focus on a controlled negative on every rep.
• Nordic Hamstring Curl: An advanced, bodyweight-only option. Most people will need to start with band-assisted negatives.

Step 2: Structure Your Week

Training hamstrings twice per week is superior to once per week for almost everyone. It allows you to perform high-quality sets in each session without accumulating excessive fatigue. A single, marathon hamstring day often leads to junk volume in the later exercises as you get tired.

Here is the ideal split for your 12 sets:

• Workout A (e.g., Monday):
• Romanian Deadlifts: 3 sets of 6-10 reps
• Seated Leg Curls: 3 sets of 8-15 reps
• Workout B (e.g., Thursday):
• Good Mornings: 3 sets of 8-12 reps
• Lying Leg Curls: 3 sets of 8-15 reps

This structure gives you 6 sets per workout and a total of 12 for the week. It provides 2-3 days of recovery between sessions, which is ample time for your hamstrings to repair and grow stronger. If you can only train legs once a week, you can combine these into one workout, but be prepared for the second half of the workout to be challenging.

Step 3: Train with Intensity

Volume means nothing if the sets are easy. Every set listed above must be a "working set." This means you should train close to failure. A good rule of thumb is to finish each set feeling like you could have done 1-2 more reps with perfect form, but no more. This is known as an RPE (Rate of Perceived Exertion) of 8-9.

For your hinge movements (RDLs, Good Mornings), focus on progressive overload by adding weight. Aim to add 5 pounds to the bar every 1-2 weeks. For your curl movements, focus on adding reps. If you get 3 sets of 10 reps this week, fight for 3 sets of 11 reps next week. Once you can do 3 sets of 15, increase the weight. This relentless pursuit of progress is what makes the volume effective.

What to Expect in the First 60 Days

Starting a new, higher-volume hamstring program will feel different. Your body will need to adapt. Knowing what's coming will help you stick with the plan long enough to see the results you want. Here is a realistic timeline of what you will experience.

• Week 1-2: The Soreness Phase. Expect significant delayed onset muscle soreness (DOMS). Your hamstrings will feel tight and tender 24-48 hours after each workout. This is normal. It's a sign that you've introduced a new stimulus. Do not let this discourage you. Focus on perfect form with moderate weight. A man starting RDLs might use 95-135 pounds; a woman might use 45-75 pounds. The weight is not important yet. Form is everything.
• Week 3-4: The Adaptation Phase. The extreme soreness will fade as your body adapts. This is when you should start focusing on progressive overload. You'll notice your strength increasing steadily. You should be able to add a few pounds to your RDL or an extra rep to your leg curls each week. This is the first sign that the program is working. You won't see dramatic visual changes yet, but the strength gains are the leading indicator of future muscle growth.
• Week 5-8: The Growth Phase. This is when the magic happens. Your strength will be noticeably higher than when you started. That 135-pound RDL might now be 155 pounds for the same reps. You'll start to see more shape and separation in your hamstrings, what's often called the "hamstring sweep." They will feel fuller and look more prominent. This is the payoff for the consistency and hard work of the first month. By the end of 60 days, you will have tangible proof that applying the right amount and type of volume works.

If you are not getting stronger by week 4, something is wrong. The most common culprits are insufficient intensity (not training close enough to failure), poor nutrition, or inadequate sleep. Before you add more volume, make sure the volume you're already doing is high-quality.

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Frequently Asked Questions

The Role of Deadlifts and Squats

Conventional deadlifts and squats do involve the hamstrings, but they do not count as direct hamstring volume. The primary movers are the glutes and quads. While they provide some stimulus, it's not enough to maximize growth. Think of them as indirect work. You still need your 10-20 sets of direct hinge and curl movements.

Training Hamstrings More Than Twice a Week

For 99% of people, training hamstrings more than twice a week is unnecessary and can hurt recovery. Muscle grows when it rests, not when it's trained. Two focused sessions allow for the perfect balance of stimulus and repair. The only exception is for very advanced competitive athletes who may add a third, lower-intensity session to focus on activation or recovery.

Choosing Between Seated and Lying Leg Curls

The seated leg curl is technically superior because it trains the hamstring in a more lengthened position (when you're seated, your hip is flexed). This deep stretch under load is a powerful trigger for muscle growth. However, both are excellent exercises. The best approach is to use both, perhaps rotating them every 8-12 weeks to provide a novel stimulus.

Hamstring Volume for Women vs. Men

The principles of muscle growth are universal. The recommended volume of 10-20 sets per week applies equally to men and women. The only difference will be the absolute amount of weight used. The physiological process of stimulating a muscle fiber, letting it recover, and having it grow back stronger is the same regardless of gender.

Dealing with Hamstring Cramps During Curls

Getting a sudden, intense cramp during a leg curl is common and usually means one of two things: you're dehydrated or your hamstrings are highly fatigued. Ensure you are drinking enough water and consuming adequate electrolytes like sodium and potassium. Also, avoid taking every single set to absolute, screaming failure. Stop 1-2 reps short to manage fatigue and prevent cramping.