Legs aren't so great... need help mostly with hamstrings...

[drew.haynes]

Ok, I'm not gonna complain about quads right now... because I think they are going ok. They are small, but just cuz they always have been and I haven't done legs as long term as the rest of my body (yeah yeah, I know it's important, I do em now).

Mostly wondering about hamstrings. They don't usually get any DOMS or anything when I do squats and deads. I know some people do SLDLs for hamstrings, but these don't even feel like they hit my hamstrings. I know it must be something to do with my form.

Can anyone suggest some tips on SLDLs and/or some other exercises, preferably compound, to help my hamstrings out? My legs look so skinny from behind.

 

[The Monkey Man]

Pound Leg Curls... prone and seated (for depth)

SLDL's, DL's, Rev hypers... for mass/power

Lungeing motions... for shape/conditioning

The trick to SLDL's is focus...
extreme mental concentration on the ham

If you feel around with the ROM and LBs, you will feel it

 

[drew.haynes]

Pound Leg Curls... prone and seated (for depth)

SLDL's, DL's, Rev hypers... for mass/power

Lungeing motions... for shape/conditioning

For leg curls, we have one of the machines where you are leaning over stomach down (prone as you are calling it I think) and do one leg at a time. Idk if we have a seated leg curl machine.

Any tips on SLDLs?

And what are Rev hypers?

 

[Vieope]

Try the machine. I know some compound exercises person will say something.

 

[drew.haynes]

 

[The Monkey Man]

http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html
I mispoke/typed, this is what I meant though...


http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

Pound Big weight on the Curls!!!!!

 

[drew.haynes]

http://www.exrx.net/WeightExercises/Hamstrings/BBHyperextension.html

http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

Pound Big weight on the Curls!!!!!

Gotcha, I didn't know what you meant by seated leg curls. Basicly extensions. Is that really necessary for my quads when squats hit them hard as is?

 

[The Monkey Man]

Gotcha, I didn't know what you meant by seated leg curls. Basicly extensions. Is that really necessary for my quads when squats hit them hard as is?

Bobby, you better have another look at where the position of the feetpad
is, on those seated curls

 

[GFR]

No need to get to fancy here, just Hamstring curls 4 sets 8-12 reps and stiff leg dead lift 3 sets 10-12 reps. When I do hyper extensions on back day I get a good hamstring pump also, so I do hamstring curls next then some Stiff Leg Dead Lifts

 

[Rocky_B]

The trick to SLDL's is focus...
extreme mental concentration on the ham

WRONG. The trick to Deadlifts is form. Keep your back as straight as possible, just come down with the weight, and pretty much to be blunt, stick your butt out as far as possible. You should feel a strong stretch in your hams, but hey, if you don't, go ask one of the trainers in your gym what you're doing wrong! Deadlifts make my hams very sore.

Pound Big weight on the Curls!!!!!

It's also difficult to 'pound' big weight on curls when you don't have a spot because you wont get a full ROM for all your reps. Go heavy, and when you are unable to go anymore, get someone to push down (there should be a little lever on the seated ham-curls) and just bring it back really slow and hold the weight.. then again, push as much as you can and when you can go no further, get your spotter to push down all the weight so you get your full ROM, and come back slow and hold the weight again. Hurts your hams pretty bad and if you want to go heavy, its the only way really if you want to hit big reps.

 

[LAM]

for hammies you really have to focus on the eccentric portion of the lift. for leg curls, etc. try using a tempo like 6-1-0 (lower for 6 seconds, explode/contract up for 1 second and repeat immediately)

remember to stretch after legs for a good 15-20 minutes. the more flexible a muscle is the more fibers are recruited and the more force it can generate through the entire range of motion. the greater the number of fibers stimulated the more growth potential

 

[The Monkey Man]

for hammies you really have to focus on the eccentric portion of the lift. for leg curls, etc. try using a tempo like 6-1-0 (lower for 6 seconds, explode/contract up for 1 second and repeat immediately)

remember to stretch after legs for a good 15-20 minutes. the more flexible a muscle is the more fibers are recruited and the more force it can generate through the entire range of motion. the greater the number of fibers stimulated the more growth potential

+ you will speed recovery to the next torture workout

 

[drew.haynes]

remember to stretch after legs for a good 15-20 minutes. the more flexible a muscle is the more fibers are recruited and the more force it can generate through the entire range of motion. the greater the number of fibers stimulated the more growth potential

Hadn't heard that LAM! I have HORRIBLY inflexible hams!

 

[LAM]

Hadn't heard that LAM! I have HORRIBLY inflexible hams!

you need to stretch your low back first, then groin then calves then hamstrings and finally quads

 

[shiznit2169]

you need to stretch your low back first, then groin then calves then hamstrings and finally quads

Is there a site or can you give me some stretching techniques for all of those bodyparts? I only know a couple basic stretches but i need more..

 

[Flex]

The trick to SLDL's is focus...
extreme mental concentration on the ham

This is dead right, as it is for every muscle group.


On an ex. such as lying leg curls, make sure you lock your body, esp. your lower back, so that nothing else so much as even winces during the exercize. try bringing your knees a tad closer together, and your feet a tad wider (almost as if you were doing rotator cuff exercizes for your legs). squeeze the weight up, give a maximum contraction at teh top, then fight the negative on the way down. make sure you really flex 'em at the top, and you'll certainly know if you hit 'em correctly when you can't walk the next day...