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Even though
many bodybuilders a few years ago had well-developed upper legs in both
the front and the back, there wasn't all that much emphasis put on the
leg biceps in competition. Now they have become enormously important .
Like triceps,
the leg biceps play a major part in a wide variety of poses. When you do
a side chest or triceps shot, the sweep of the leg biceps is very
evident. In any back shot, powerful and defined rear delts, traps and
lats will not compensate for undeveloped leg biceps. Seen from the
back, development of the distinct heads of the leg biceps, along with
ripped and developed calves, is needed to create a balance to
muscularity of the back, shoulders and arms displayed in poses like a
rear double biceps or rear lat spread. Also, we are seeing more and more
examples of striated and even cross-striated leg biceps, something that
almost didn't exist ten or fifteen years ago. And, just as in auto
racing or virtually any other sport, as soon as somebody achieves
something new, everybody else dives in and pursues the same achievement.
So, fabulously muscular, striated, and vascular leg biceps are likely to
be the norm rather than the exception in the future.
The more
developed the leg biceps are, the more your legs are going to meet in
the middle and touch each other, even though your legs are held some
distance apart. A properly developed leg biceps leaves a distinct line
separating the back of the leg from the front of the thigh when seen
from the side, and is a sure indication of a bodybuilder who has really
succeeded in achieving quality leg training.
The primary
exercises for developing the hamstring are leg curls. These can be done
lying down (usually using both legs at the same time) or standing
(getting extra isolation using one leg at a time). But this muscle also
comes into play in squats and lunges, especially as you work through the
lower half of the range of motion.
To get a full
stretch in the leg biceps, we recommend doing straight leg deadlifts and
Good Mornings, exercises that are primarily for the lower back, but
which also help develop the back of the thighs and glutes.
Don't forget
that leg biceps also respond extremely well to various shocking
principles like stripping method, partial and forced reps and
supersetting. The more you can shock this important muscle, the more
development you can expect to see.
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