I saw someone mention sprints in relation to their squats on another forum, and I remembered I had a question.
I am really about to start focusing on defining my legs and developing long, lean muscle. For cardio, I have always preferred to run long distances, yet my hamstrings never seemed to get as cut as other parts of my legs would. And while I understand that weights play a major role in building/cutting the hamstrings, would sprints contribute to this cause?
I have never been a sprinter but think it might be worth trading in the long runs for awhile to see if it will help define my hamstrings.
Definition is primarily a function of bodyfat. The leaner you are, the more definition you will have - exercise in itself does not shape muscle or define muscle, but it will help lower bodyfat levels to reveal the muscle underneath. However, your suggestion of doing sprints would be an excellent way to accomplish this goal - but only because sprints are an efficient way to burn calories. Most of the guys here use some type of interval training when getting cut. Look up ‘running man’ on the search engine for a great program.
I was a competitive sprinter for a long while (prior to injury). I attribute my hamstrings to sprinting. And while body fat is important in definition, so is muscle development (No muscle, no definition!). Since sprinting forces your entire leg to work, including muscles that are less than optimally recruited in other weighted leg exercises, you’ll probably find you develop a nice (or nicer) sweep on your legs. I found that sprinting gave me great development along the side of my legs. Also, if you use good form (High knees), you’ll also find you get pretty good glute development as well.
After 5 years in the Marine Corps I can tell you exactly what distance running does for your leg development—jack shit! I just recently joined the ranks of the population-at-large, and my legs look like crap. All that muscle from my days of 400lb squats is long gone. A combination of squats and deadlifts are steadily bringing them back though. If you want solid leg development definitely stick to sprinting—long distance will shrivel you up to nothing.
While I agree with King Protein that bodyfat is a major determinant of “definition” I don’t think it is THE determinant. Muscle size is also important. Larger muscles will show through a greater amount of fat. I’m in agreement with ND that sprinting will activate the hamstrings and elicit muscle growth. However, at the same time you may want to prioritize hamstrings in your workout routine as well.
I may get roasted for this, but if you want to place the emphasis on your hams you’re going to have to cut back in squats. On the brighter side, you can do more deadlifts (Sumo deadlifts you’ll probably feel a lot in your hams). If this is your focus put hamstring work at the START of your leg routines.
Also, I’d try adding some less used exercises like deep barbell lunges and waiter’s bows. If you’ve never heard of the latter then look them up. They’ll smoke your hams.
Oh yeah…I forgot to mention something. At Mac we are doing some research on the effects of sprint training on oxidative capacity.
The results? Sprints (at least when done on a bike) result in the upregulation of fat oxidizing enzymes. In short, you’ll burn more fat while exercising.