Looking to turn some heads once again

**Built** · 01-02-2009, 12:59 AM

You are quite clearly leaner and you have not lost one iota of size - quite the contrary, you appear to have gained some, which is quite wonderful to see.

Your squats are far from shameful there bud - knee problems be damned. How are your deads? Strong hamstrings may help protect you from further ACL damage. You doing RDLs and GHRs?

Fail · 01-02-2009, 02:06 PM

Quote:

Originally Posted by Built

You are quite clearly leaner and you have not lost one iota of size - quite the contrary, you appear to have gained some, which is quite wonderful to see.

Your squats are far from shameful there bud - knee problems be damned. How are your deads? Strong hamstrings may help protect you from further ACL damage. You doing RDLs and GHRs?

Really appreciate your observations Built. Your sincerity makes the hair on my head raise a bit

Thank you!

Well, during my ACL troubles I have a hamstring graft which I am not 100% what to do about. When flexed, I can feel the indention where I am lacking some bulk to my hamstring. So when I attempt to do very light hamstrings via machine near the end of a leg routine, I can only use one leg...the other is really just along for the ride. My problems my require more physical therapy, consciousness and/or work from my end.

Deads are still sorta new to me. Slowly quit them early on in college if memory serves. I can do equal weight in deads as I can with squats. I am comfortable with 3 plates on each side and have been preferring the box type bar. Havent had the guts or nerve to take up room in the gym to do the deads any different.

Will work on some leg pics to post. Feels good to see vascularity in my quads once again. I still have that distant memory (when I was an athlete) of my tear drop hiding my knee cap from sight. Boy would I like to achieve that again

**Built** · 01-02-2009, 02:37 PM

Ahem. If I may be so bold, hams are a specialty of mine. Okay, I'm hamstring dominant and it is quad-training that has been my nemesis. Plus I have a hamstring fetish. Sue me.

I'd ditch leg curls completely - they really do nothing for hamstring development. They're okay for depletion workouts, but that's about it.

My faves for hams are as follow:
Romanian deadlifts

Single-leg Romanian deadlifts
Split squats/walking lunges (this hit quads too, great for balance, core, conditioning, everything)
Glute ham raises - I do 'em on a BOSU ball at my gym.
Seated cable rows done "wrong" (pull with your back, leave your arms straight, lie all the way back, push with your heels...)
Pull throughs
Good Mornings
SHELC

With your post-surgical hamstring alteration, you'll want to focus on single-leg ham work as much as possible, so the split squats, walking lunges and single-leg RDLs will serve you well, as will single-leg SHELC (try 'em!). GHRs will make you cry like a little girl, for which you will hate me and love me all at once. Don't worry if you can't do the "up" part - start with the "down". And don't be afraid to start with the hyperextension bench before you graduate to the BOSU ball like I do in the youtube I linked you to in my little article.

Fail · 01-02-2009, 03:04 PM

Oh boy, thanks so much Built. Just printed that off and will try and see if abcbodybuilding.com still has those outlines to research some of those exercises. Thanks so much, I will integrate some of this in todays workout!!!

**Built** · 01-02-2009, 03:22 PM

Did you click the link I gave you for GHRs?

Use this site for form vids for RDLs etc: Video Index

SHELC: http://www.uwlax.edu/strengthcenter/...s_leg_curl.mpg

Fail · 01-05-2009, 09:35 PM

Was all set to go and ready to take some leg (hamstring) shots. Come to find out my damn memory card is locked for some reason. The little deal on the side must have broke. Irritating as hell. doh, lol

01-02-2009, 12:59 AM	#31
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	You are quite clearly leaner and you have not lost one iota of size - quite the contrary, you appear to have gained some, which is quite wonderful to see. Your squats are far from shameful there bud - knee problems be damned. How are your deads? Strong hamstrings may help protect you from further ACL damage. You doing RDLs and GHRs? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

01-02-2009, 02:37 PM	#33
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	Ahem. If I may be so bold, hams are a specialty of mine. Okay, I'm hamstring dominant and it is quad-training that has been my nemesis. Plus I have a hamstring fetish. Sue me. I'd ditch leg curls completely - they really do nothing for hamstring development. They're okay for depletion workouts, but that's about it. My faves for hams are as follow: Romanian deadlifts Single-leg Romanian deadlifts Split squats/walking lunges (this hit quads too, great for balance, core, conditioning, everything) Glute ham raises - I do 'em on a BOSU ball at my gym. Seated cable rows done "wrong" (pull with your back, leave your arms straight, lie all the way back, push with your heels...) Pull throughs Good Mornings SHELC With your post-surgical hamstring alteration, you'll want to focus on single-leg ham work as much as possible, so the split squats, walking lunges and single-leg RDLs will serve you well, as will single-leg SHELC (try 'em!). GHRs will make you cry like a little girl, for which you will hate me and love me all at once. Don't worry if you can't do the "up" part - start with the "down". And don't be afraid to start with the hyperextension bench before you graduate to the BOSU ball like I do in the youtube I linked you to in my little article. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

01-02-2009, 03:22 PM	#35
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,118	Did you click the link I gave you for GHRs? Use this site for form vids for RDLs etc: Video Index SHELC: http://www.uwlax.edu/strengthcenter/...s_leg_curl.mpg Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

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01-02-2009, 03:04 PM	#34
Fail Registered User Join Date: Oct 2008 Location: South Posts: 38	Oh boy, thanks so much Built. Just printed that off and will try and see if abcbodybuilding.com still has those outlines to research some of those exercises. Thanks so much, I will integrate some of this in todays workout!!!

01-05-2009, 09:35 PM	#36
Fail Registered User Join Date: Oct 2008 Location: South Posts: 38	Was all set to go and ready to take some leg (hamstring) shots. Come to find out my damn memory card is locked for some reason. The little deal on the side must have broke. Irritating as hell. doh, lol