exerciseWhat rep range for hamstring strengthening?
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I work out at home and just bought some resistance bands to strengthen my hamstring as i had a acl reconstruction and its still quite weak and playing football today made me realise how weak it is as i had to come off after 10 minutes because of it, so my question is what rep range should i be training in to get it strong? do i train to failure? should i train it everyday?
Thanks.
Thanks.
By Daniel Stephens – over 1 year ago
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If the ACL (and your legs in general) is still quite weak, I would train your hamstrings twice weekly and not to failure at first.
Start with higher reps (20 or so) and light resistance for maybe 3 sets and then gradually increase the resistance weekly. Then start dropping the number of reps and add more sets and different exercises but don't do less than 6 reps as your heavy work set.
Always warm up thoroughly and probably you will want to advance to doing straight leg deadlifts and hamstring curls after 6 to 12 weeks and with the blessing of your physiotherapist of course.
Also, of course, you have to work quads and all the other major muscles of the legs so as to achieve balanced strength, as without such a balance your risk of future injury will be higher.
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