Hypertrophy Guide | Hamstrings | JTSstrength.com

Summary by Krater

Dr. Mike Israetel discusses hamstring hypertrophy, outlining volume landmarks like MV, MEV, MAV, and MRV, alongside frequency, intensity, range of motion, and periodization guidelines.

From the video

Answers: How many sets per week do I need to grow hamstrings?

• Hamstring hypertrophy
• Maintenance volume
• Minimum effective volume
• Maximum adaptive volume
• Maximum recoverable volume
• Training frequency
• Training intensity
• Range of motion
• Periodization

Exercises

• good mornings · barbell
• glute ham raises · glute ham raise bench
• stiff-legged deadlifts · barbell
• dumbbell bench press · dumbbells
• barbell row · barbell
• barbell squat · barbell

What it concludes

• Maintenance volume for hamstrings is 4 heavy sets per week.
• Minimum effective volume for hamstrings starts at 6 sets per week.
• Maximum adaptive volume for most individuals is between 10 and 16 sets per week.
• Maximum recoverable volume for hamstrings is about 20 sets per week.
• Training frequency of 2 to 3 times per week is optimal for hamstrings.
• Hinge movements for hamstrings should be performed at 70-85% of 1RM in the 6-10 rep range, while curls should be done at 60-75% of 1RM for 10-20 reps.