For Wellness bodybuilders, neglecting leg day is not an option, given the crucial role of a robust, aesthetically pleasing lower body in achieving competitive success. On Aug. 18, 2024, IFBB Pro League Wellness bodybuilder Fafa Santos revealed her hamstring-building secrets.
Fafa Santos’ Leg Training
Santos warm-ups with lying leg curls before performing the following: (1)
- Warm Ups — Lying Leg Curls: 2 x 20
- Unilateral Leg Curls: 5 x 7-15
- Bilateral Leg Curls: 3 x 8-15
- Standing Leg Curls: 3 x max
- Seated Leg Curls: 2 x 20-25
- Lying Knee Tucks: 3 x 10-12
- Superset — Single-Leg Leg Press & Hyperextensions
- Machine Weighted Deficit Calf Raises
[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]
[Related: “Underdog” Nick Walker Dares Bodybuilding Community: “Keep Counting Me Out”]
Unilateral Leg Curls & Bilateral Leg Curls
Santos’ comprehensive training begins with unilateral leg curls featuring slow, controlled reps. Unilateral lifts are followed by bilateral lifts to add more volume. She pushes to failure on the final set, which has been shown to be a potent strategy for trained individuals to enhance muscle hypertrophy. (2)
Standing Leg Curls
Santos performs seated leg curls with lighter weight to alleviate strain on her calves and better load her hamstrings. She abides by progressive overload in unilateral sets.
Seated Leg Curls & Lying Knee Tucks
Santos employs full range of motion into partial reps on the seated leg curl machine. (3) She leans forward on the second set to further lenthen the hamstrings while combining full reps with partial reps.
Santos performs lying knee tucks with only her body weight, positioning flat on the floor and extending her arms overhead to grasp a pole. She executes three sets of 10 to 12 repetitions, ensuring her legs don’t touch the floor.
Superset — Single-Leg Leg Presses & Hyperextensions
Santos trains each leg individually the leg press. She supersets with hyperextensions. She emphasizes the significance of capitalizing on the anabolic window during her rest period.
Enjoy the anabolic window, 45 to 60 minutes, after a workout. Have some type of sugar and protein. The muscle pulls in the amino acids right after the workout.
[Related: Is There a Post-Workout Anabolic Window?]
Machine Weighted Deficit Calf Raises
Santos concludes her leg day with deficit calf raises, performing over 20 reps and utilizing different foot positioning to load the the gastrocnemius and soleus muscles.
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
- Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. Journal of strength and conditioning research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051
Featured image: @fafafitness11 on Instagram
