Thread: Damn those hams!!

what does your workout look like?

If I were putting together my routine it would be:

day 1- heavy hams/light quads
day 2- heavy upper horizontal/light upper vertical
day 3- off
day 4- heavy quads/light hams
day 5- heavy upper vertical/light upper horizontal
day 6- rest
day 7- rest

P has a nice looking split going there. Good ol' upper-lower. However, in terms of exercise selection you may consider squatting powerlifter style and good mornings. As well, always make sure you go deep on exercises like squats, lunges, and step-ups.

You'll have to forgive me for being dense here, but im not overly sure what you mean by vertical/horizantol (im assume its referring to type of movement e.g Bench press being a horizantal upper workout etc). Monday is leg day and I do alternate weeks. It goes as follows:

leg extensions (not all that heavy- warm up etc)
squats/front squats/reverse hack squats
angled leg presses
leg curls
stiff legged deads

leg extensions
squats/front squats/reverse hack squats
hack squats
smith machine lunges
lying leg curls

Cheers

Originally Posted by Mags

You'll have to forgive me for being dense here, but im not overly sure what you mean by vertical/horizantol (im assume its referring to type of movement e.g Bench press being a horizantal upper workout etc). Monday is leg day and I do alternate weeks. It goes as follows:

leg extensions (not all that heavy- warm up etc)
squats/front squats/reverse hack squats
angled leg presses
leg curls
stiff legged deads

leg extensions
squats/front squats/reverse hack squats
hack squats
smith machine lunges
lying leg curls

Cheers

Yes, horizontal would be like the bench press and rowing, while vertical would be like overhead pressing and chinups.

If your hamstrings are lagging, then start some of your leg days off with a hamstring-dominant movement. Deadlifts are my personal favorite.

Originally Posted by Mags

You'll have to forgive me for being dense here, but im not overly sure what you mean by vertical/horizantol (im assume its referring to type of movement e.g Bench press being a horizantal upper workout etc). Monday is leg day and I do alternate weeks. It goes as follows:

leg extensions (not all that heavy- warm up etc)
squats/front squats/reverse hack squats
angled leg presses
leg curls
stiff legged deads

leg extensions
squats/front squats/reverse hack squats
hack squats
smith machine lunges
lying leg curls

Cheers

no wonder why your hammies are lagging. your routine is not balanced.

like this:

deadlit (ham)
step up (ham/hip dominant)
front squat (quad dom.)
leg press (quad dom.)

or

squat (quad dom)
lunge (quad dom)
RDL (hip/ham dom)
leg curl (hip/ham dom)


even out the movements and volume.

Originally Posted by CowPimp

P has a nice looking split going there. Good ol' upper-lower. However, in terms of exercise selection you may consider squatting powerlifter style and good mornings. As well, always make sure you go deep on exercises like squats, lunges, and step-ups.

Howd you squat powerlifting style? Legs wide apart?
P, where do i fit in arms and calves etc or am I reading this wrongly?\
Thanks

Originally Posted by Mags

Howd you squat powerlifting style? Legs wide apart?
P, where do i fit in arms and calves etc or am I reading this wrongly?\
Thanks

you can put one arms exercise on one upper body day and then other arms exercise on the second upper body day. But, you will be pushing and pulling so much through the week that you will have no need to realy do arms.

calez with legs. gastroc one day. soleus the other.

I find doing lunges on a smith machine, the further behind the bar my legs are the more it hits my quads, yet when they're infront slightly, I feel it in my hams, from my ass to my knee. I used to squat wrongly earlier years, so my hams felt it rather than my quads and my ass grew. Secondly, what are step-ups and RDL?

Originally Posted by Mags

I find doing lunges on a smith machine, the further behind the bar my legs are the more it hits my quads, yet when they're infront slightly, I feel it in my hams, from my ass to my knee. I used to squat wrongly earlier years, so my hams felt it rather than my quads and my ass grew.

get the fuck off the smith machine.

Secondly, what are step-ups and RDL?

exrx.net

My personal favorite for the Hams is Sumo leg presses. Patrick how do you feel about them. Effective or not?


Tough

[quote=P-funk]get the fuck off the smith machine.


I don't use the smith machine for any other leg exercise other than just lunges. What lunges are better then, dumbells etc?
What the hell are sumo presses too, are they similar to reverse hack squats?
Cheers guys

Think im being retarded, where abouts on the site can I find RDL and step ups etc please P?

Originally Posted by Tough Old Man

My personal favorite for the Hams is Sumo leg presses. Patrick how do you feel about them. Effective or not?


Tough

defenitly an effective exercise!!

I don't use the smith machine for any other leg exercise other than just lunges. What lunges are better then, dumbells etc?
What the hell are sumo presses too, are they similar to reverse hack squats?
Cheers guys

you can do lunges with a BB on your back.

sumo deadlifts are like regular deadlifts but you have a wider stance and you are gripping the bar between of your legs.

RDLs are pretty much the same thing as SLDL except you have "soft knees" ir bent knees slighty when you do them as oppsed to straight, locked out, knees. Pretty mucht the same exercise though.

Originally Posted by Mags

Howd you squat powerlifting style? Legs wide apart?

A wider strance, bar resting on your rear delts instead of your traps, and make sure you sit back as much as possible before sitting down. I'll try to remember to post a link regarding PL squats when I get home.

cool guys, nice one.

Quote:
Originally Posted by Tough Old Man
My personal favorite for the Hams is Sumo leg presses. Patrick how do you feel about them. Effective or not?


Tough



defenitly an effective exercise!!

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Thanks Patrick

Just wondering if you guys train hams before quads(or vice versa) and what your rationale was behind this?

Originally Posted by ljefe15

Just wondering if you guys train hams before quads(or vice versa) and what your rationale was behind this?

I do hams first cause I take everything to failure. Once I do Quads, I'm spent and doing nothing else for that day so Hams have to came first for me. I guess Old Age setting in.

Tough

Originally Posted by CowPimp

Yes, horizontal would be like the bench press and rowing, while vertical would be like overhead pressing and chinups.

If your hamstrings are lagging, then start some of your leg days off with a hamstring-dominant movement. Deadlifts are my personal favorite.

i was thinking if he were to put hams first, then quads second in the same workout?

RDLs are pretty much the same thing as SLDL except you have "soft knees" ir bent knees slighty when you do them as oppsed to straight, locked out, knees. Pretty mucht the same exercise though.[/QUOTE]

I find when I have my knees locked out i get a better hamstring workout however I've been told to have a slight knee bend as it is safer. Whats your opinion? is haveing knees locked ot very dangerous?

Originally Posted by juggernaut

i was thinking if he were to put hams first, then quads second in the same workout?

I was thinking this thread is 6 months old, heh.