Hey guys, just wondering if anyone can give me any advice on training hamstrings? Mine aren't too shabby, but like many people they come second to my quad training and development. I do stiff legged deads, leg curls, lying leg curls. I admit that although I have the odd session where I make a good effort to blast them and I feel it the next few days, it usually becomes just a token effort of going through the motions. I basically need to know what you guys think will spur growth in the hams. Are there any other good ham exercises im missing out on? Is rep range the key or rather lower heavier reps lifts? I chop and change all the time with ham training but I feel its so erratic, I don't feel any progression in weight lifted, ham growth etc. I feel a good sterdy regime for hams is what I need at the moment to do for a few weeks etc. Any help will be appreciated. Cheers
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Damn those hams!!
- Thread starter Mags
- Start date
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
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
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
Mags said:
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.
Mags said:
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.
Mags said:
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?
My personal favorite for the Hams is Sumo leg presses. Patrick how do you feel about them. Effective or not?
Tough
Tough
Tough Old Man said:
defenitly an effective exercise!!
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.
Mags said:
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.
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!!
-------------------------------------------------------------------------
Thanks Patrick
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!!
-------------------------------------------------------------------------
Thanks Patrick
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.ljefe15 said:
Tough
i was thinking if he were to put hams first, then quads second in the same workout?CowPimp said:
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?
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?
juggernaut said:
I was thinking this thread is 6 months old, heh.
yea yea....
