Bodybuilding

How to Build Strong Hamstring Muscle?

Published

12 years ago

October 31, 2012

F Kyle

There are many articles dedicated to how to build thigh muscle. But you will not find so much information about the training of back thigh muscles in particular, or also called hamstrings muscle. This region is often deprived of load, consequently, under-developed.

If you have a clear less developed back of the thigh, than you have to devote a separate workout to this region and train only it in that day. This will serve as a guarantee that you have worked with a maximum concentration, without thinking about another type of exercise that you have to do and save power by performing them.

Have to be said that thigh muscle is composed of two categories of muscles: the hamstring group and the quadriceps group. The hamstring group is the back of the thigh while the quadriceps group refers to muscles of the front of the thigh.

So, further, in this article, we will talk about a set of exercises that proved to be very effective in building back of the thigh muscle.

First in this list is leg curls in the simulator.

leg curls

This exercise is very effective in the initial stages of training for production of nerve-muscle connections since it involves the hamstrings to work. At a more advanced stage can be used in the power mode, for example, after a warm-up is performed by the formula of five sets per 6 up to 8 reps.

You have to know that performing less than six repetitions of this exercise is impractical, since the load on the hamstrings and passing next to them the blood vessels may be excessive. It can be used too at the stage of high training in pre-competitive, performing a high number of repetitions up to 20.

Leg curls are used also to correct the shape of the back of the thigh. If you use an advanced trainer with variable angle of the starting position, then to focus on the lower part of the back of thigh you have to use down position of the lever adapter.

The average position of the adapter-lever take off the load from the bottom of the hamstrings and focuses on the work of the middle part of the flexors. The highest position of the adapter-lever accentuates the burden on top of the flexor muscles, where the gluteus maximus fit with the top of the hamstring.

When using a simulator with a constant starting angle accentuate movement in a particular phase of the amplitude. For example, to remove the load from the bottom of the flexors, do not lower to the end adapter-lever. If you need to shift the focus to the top of the flexor muscles, then work only in the upper two-thirds of the amplitude, avoiding even a small separation of the pelvis from the bench simulator.

Must Read: 9 Squats Variations For Bigger Muscles

Bending One Leg in The Simulator:

Bending One Leg in The Simulator

From a biomechanical point of view, this exercise is absolutely identical with two legs bending version. The difference is that when working with one foot, you can much more closely focus on the hamstrings and, consequently, a fuller examination of it.

Scissor Squats:

Scissor Squats

When performing this exercise the athlete take a long counter, where the shin of standing in the front leg is inclined to back at the 70- 80 degrees. Back foot stop is on the toe, the heel is raised and is not lowered until you need to change feet or you have done the exercise.

The main difficulty in mastering this technique of exercise is to perform squats straight up and down, without the slightest movement back and forth while holding the body straight up and down deep enough.

Even with strict adherence to this technique the first two or three weeks, you will have to work actively hip extensor hind leg. At the initial stage of mastering this technique often occurs an effect of driving around of the legs. We must avoid excessive force on the toe of the front leg, usually occurs when the body is tilted forward.

Keep your body straight, hold strictly vertical direction when performing squats. Such kind of exercise can be perceived as somewhat squat down and back. The width of the foot at the front is about 30-40 cm, legs do not stand in line.

This kind of exercise is advisable to perform no more than 10-12 reps. The difficulty of mastering this technique of execution is compensated by the efficiency of this exercise for the development of the middle and upper parts of the hamstring.

Must Read: Goblet Squats For Increasing Lower Body Flexibility And Strength

Scissors Squats to Smith Simulator:

Bending One Leg in The Simulator

According to biomechanics, this exercise is very similar to conventional scissors squats. The main difference is that clear t direction selected by Smith simulator, allow you do not struggle with keeping balance, and focus entirely on exploring muscle groups.

Dead Thrust or Deadlift Exercises:

Dead Thrust or Deadlift Exercises

It is the most effective exercise for the back of the thighs, in any case, it has the highest power ratings. In this exercise uses large enough working weight, for example, 140, 170 pounds or more. The main condition for the proper technique is straight, somewhat arched forward and back and straight, maximum rectified knee joints of legs.

During exercise is important to avoid bending at the lumbar back, there should be only one axis of rotation by lowering and raising the projectile - the hip joint. Lowering the body appropriate to carry only up to a horizontal position, not below. In general, the amplitude of the motion must be the same as what you allow your flexibility.

Must Read: How to Find the Best Deadlift Grip For You?

This means that you have to lean forward and down with the rod in your hands so low (but not below the horizontal position of the body), how do you do it, keeping an upright position back and legs. A sign of proper execution of the exercise would be the feel of tension load on the back of the thighs.

From the average level of training during the development of exercise and increasing operating weights is advisable to bend your knees when performing deadlifts. This technique removed unnecessary burden to the hamstrings.

This happens although some athletes are working with two hundred pounds or more on completely straight legs. Deadlifts include in work the bottom of the hamstring, so very tall athletes should pay attention to the degree of bending your knees - excessive bending, which undercharges lower head hamstring may increase taper hip from the side view. In any case, bending the knees should be small, the knee should be moved forward by 5-8 cm.

The greatest impact of the deadlifts has an on middle and upper part of the hamstring, in fact, its basic, the most massive land. Unfortunately, improper technique can significantly reduce the impact of any, even the most effective exercises.

For example, in case of deadlifts correct technique assumes the maximum switching back of the thighs at the lowest possible involvement of the extensor muscles of the back and pelvis, such as the large buttock.
This is achieved in such a style technique, in which the body is accompanied by a lowering of the maximum retraction of the pelvis back.

You have to slowly lower the body naturally leaving the legs and pelvis back and it is important that during this movement back legs and pelvis were in amplitude such that they must be forced to maintain a balance - and no more.

As soon as you go back further than it should be, much of the burden will fall on the lower back and pelvic muscles. When lifting up the body let your hips remain in the rear position as long as possible in terms of disequilibrium.

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It will be wrong when come back to vertical position to fully straighten the body, or that is a common mistake to reject body back even further vertical. Such a movement is more specific for powerlifters, to show the judges that the weight is recorded to the deadlift.

Hamstrings work in all cases when it changed the angle between the femur (thigh) and the body, that is, in all forms and types of sit-ups in a wide stance, tilt, hyperextension and presses down with a broad statement of the feet. Thus, in case of all these exercises, the muscles or the back of the thigh work very actively, or, at least, receive substantial indirect burden.

As you see there is the very effective exercise that can help you to build strong back thigh muscle. All you have to do is to perform them in the proper way. As you know a successful training hardly depends on the correct technique of execution of the exercise. Moreover, reserving a once a week or two weeks training for building hamstrings muscle would be a very efficient method to get this muscle growth.

So, do not believe those who said that these this group of muscle cannot be built the way you want it. You can do it, just put into practice above exercises and be persistent. Nothing gets easy, and if it is then there are big chances that you will lose the same speed you get it! Building a nice lean body is a long way and you have to be ready for this!

Read More: Injecting Stem Cells For Muscle Growth

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Understanding Trenbolone-Induced Cough (“Tren Cough”)

Published

3 weeks ago

April 7, 2025

Sane

Trenbolone, a potent anabolic steroid, can sometimes cause “tren cough”—a sudden and intense coughing episode shortly after injection. Although not exclusive to Trenbolone, it is more commonly associated with this substance due to its highly irritant nature.

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Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Trenbolone formulations often include volatile solvents like benzyl alcohol or benzyl benzoate, which may irritate lung tissues when absorbed quickly into systemic circulation.

Prostaglandin Release

Trenbolone promotes increased production of prostaglandins, particularly PGF2α. This compound triggers contraction in the smooth muscles of the lungs, leading to bronchoconstriction and coughing.

Micro-Oil Embolism

Tiny oil droplets from an injection can reach capillaries and travel to the lungs, causing mild embolic reactions that lead to temporary oxygen deprivation and coughing.

Histamine and Mast Cell Activation

For some individuals, Trenbolone triggers histamine release and mast cell activation, mimicking an allergic response and causing bronchospasms and cough reflexes.

Related Article: Best Syringes for Steroid Injection on Amazon

Using Salbutamol (Albuterol) to Manage Tren Cough

Salbutamol, a widely-used β2-adrenergic receptor agonist, can alleviate tren cough symptoms by:
Relaxing bronchial muscles, easing spasms that cause coughing.
Inhibiting prostaglandin effects, reducing bronchoconstriction associated with PGF2α.
Opening airways, preventing severe respiratory restrictions in susceptible individuals.

Application Methods

Inhaler (Optimal)

Take 1–2 puffs of salbutamol (100–200 mcg) 5–10 minutes before a Trenbolone injection. If coughing occurs afterward, additional puffs can swiftly resolve the issue.

Oral Tablets (Moderate)

Consuming 2–4 mg tablets 30–60 minutes before injection offers slower, longer-lasting relief but may be less effective than inhalation methods.

Nebulizer (Severe Cases)

For individuals with frequent episodes, nebulized doses of 2.5 mg salbutamol can provide substantial relief.

Preventive Measures to Reduce Tren Cough Risk

Inject slowly to minimize systemic absorption and irritant effects.
Split doses to lower reaction severity with smaller quantities.
Opt for ventrogluteal injection sites, which have fewer blood vessels, reducing oil embolism risk.
Choose lower-concentration solutions to lessen irritation, as higher concentrations (e.g., Tren Ace 200 mg/ml) are more likely to provoke reactions.

What Other Steroids Can Induce Coughing?

Here's a curated list of peptides, SARMs, and PEDs that may potentially cause coughing or respiratory irritation in bodybuilders and fitness enthusiasts:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor): Known for its anabolic effects, IGF-1 LR3 can occasionally cause mild respiratory irritation due to systemic absorption.

TB-500 (Thymosin Beta-4): While rare, improper injection techniques or high doses may lead to transient coughing episodes.

GHRP-6 (Growth Hormone-Releasing Peptide): This peptide can stimulate histamine release, potentially leading to bronchospasms and coughing.

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SARMs (Selective Androgen Receptor Modulators)

RAD-140: (Testolone) Some users report throat irritation or coughing, often attributed to solvents used in liquid formulations.

YK-11: Known for its myostatin-inhibiting properties, YK-11 may cause mild respiratory discomfort in sensitive individuals.

LGD-4033 (Ligandrol): Though uncommon, some users experience coughing due to carrier solvents or allergic-like reactions.

PEDs (Performance-Enhancing Drugs)

Boldenone Undecylenate (Equipoise): This injectable steroid can cause “Equipoise cough,” similar to tren cough, due to oil embolism or irritant solvents.

Testosterone Suspension: The water-based formulation may lead to coughing episodes if injected improperly or absorbed rapidly.

Nandrolone Decanoate (Deca-Durabolin): While less common, coughing can occur due to histamine release or systemic irritation.

More Tips to Minimize Coughing Risks

Use proper injection techniques to avoid embolic reactions.
Opt for lower-concentration solutions to reduce irritant effects.
Consider antihistamines or bronchodilators for individuals prone to respiratory sensitivity.

Are There Alternatives to Cough-inducing Steroids?

Here are some alternatives to cough-inducing steroids that can provide similar anabolic effects while minimizing respiratory irritation:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

Promotes muscle growth and recovery without the irritant properties of certain steroids.

TB-500 (Thymosin Beta-4)

Enhances tissue repair and reduces inflammation, making it a safer option for recovery.

BPC-157 (Body Protection Compound)

Known for its healing properties, it supports muscle repair and joint health.

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

Provides significant muscle-building effects with fewer systemic side effects compared to traditional steroids.

LGD-4033 (Ligandrol)

Boosts lean muscle mass and strength without the risk of respiratory irritation.

MK-677 (Ibutamoren)

Stimulates growth hormone release, aiding in muscle growth and recovery.

Natural Alternatives

Turkesterone

A plant-based ecdysteroid that supports muscle protein synthesis and recovery.

Ecdysterone

Another natural compound that mimics anabolic effects without the harsh side effects.

Creatine Monohydrate

Enhances strength and muscle mass through improved energy production during workouts.

Other Options

Human Growth Hormone (HGH)

Promotes muscle growth and fat loss, though it requires careful monitoring due to potential side effects.

Testosterone Boosters

Natural supplements like D-Aspartic Acid or Tribulus Terrestris can help optimize testosterone levels for muscle growth.

SARMs Alternatives

Legal and safer versions of SARMs are available, offering similar benefits without the risks associated with traditional SARMs.

Overall

We have explored the phenomenon of "tren cough," a sudden, intense coughing episode often caused by Trenbolone injections due to factors like solvent irritation, prostaglandin release, micro-oil embolism, or histamine activation. Preventive measures such as using salbutamol (via inhaler, oral tablets, or nebulizer), injecting slowly, splitting doses, and opting for lower-concentration solutions were highlighted.

Additionally, alternative compounds to tren cough-inducing steroids were discussed, including peptides like IGF-1 LR3 and TB-500, SARMs such as RAD-140 and LGD-4033, and natural options like Turkesterone, ecdysterone, and creatine. These alternatives provide anabolic effects while minimizing respiratory side effects. The conversation also underscored the importance of proper injection techniques and thoughtful compound selection to reduce risks.

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

2 months ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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What Steroids

How to Build Strong Hamstring Muscle?

Bending One Leg in The Simulator:

Scissor Squats:

Scissors Squats to Smith Simulator:

Dead Thrust or Deadlift Exercises:

You may like

Bodybuilding

Understanding Trenbolone-Induced Cough (“Tren Cough”)

Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Prostaglandin Release

Micro-Oil Embolism

Histamine and Mast Cell Activation

Using Salbutamol (Albuterol) to Manage Tren Cough

Application Methods

Inhaler (Optimal)

Oral Tablets (Moderate)

Nebulizer (Severe Cases)

Preventive Measures to Reduce Tren Cough Risk

What Other Steroids Can Induce Coughing?

Peptides

SARMs (Selective Androgen Receptor Modulators)

PEDs (Performance-Enhancing Drugs)

More Tips to Minimize Coughing Risks

Are There Alternatives to Cough-inducing Steroids?

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

TB-500 (Thymosin Beta-4)

BPC-157 (Body Protection Compound)

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

LGD-4033 (Ligandrol)

MK-677 (Ibutamoren)

Natural Alternatives

Turkesterone

Ecdysterone

Creatine Monohydrate

Other Options

Human Growth Hormone (HGH)

Testosterone Boosters

SARMs Alternatives

Overall

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Embrace Technology-Driven Workouts

Wearable Devices

Fitness Apps

Virtual Reality Training

Focus on Functional Strength

Compound Movements

Core Stability

Optimize Nutrition for Muscle Growth and Recovery

Protein Intake

Nutrient Timing

Supplements

Prioritize Mental Health and Mindfulness

Meditation

Visualization

Rest and Recovery

Leverage Advanced Training Techniques

Incorporate Recovery and Mobility Work

Engage in Continuous Learning and Community Building

Conclusion

Bodybuilding

Top Video Games for Bodybuilders in 2025

Ring Fit Adventure (Nintendo Switch)

Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)

Just Dance 2024

Zumba Fitness

Yoga for Beginners

Gym Tycoon

The Sims 4: Fitness Stuff Pack

Grand Theft Auto: San Andreas

Knockout Home Fitness (Nintendo Switch)

Gym Simulator 24 (PC)

Let's Get Fit (Nintendo Switch)

Beat Saber (VR)

Synth Riders (PlayStation VR)

Yoga Master (PlayStation)