Big Hams...

[curls-for-girls]

Having good hamstring deleopment looks very impresive from the side as it gives a lot of width to the leg. So to all you guys with great leg development what would you say is the best way to put on some good mass to the hamstrings, and what kind of poundage are you throwing around?

 

[TheFNG]

Having good hamstring deleopment looks very impresive from the side as it gives a lot of width to the leg. So to all you guys with great leg development what would you say is the best way to put on some good mass to the hamstrings, and what kind of poundage are you throwing around?

I like stiff legged deads, semi-heavy weight for 6-10 reps.

Lying leg curls are also great. And if your gym has it, there is a leg curl machine where you can isolate each hamstring. It's great to get a really strong contraction in and finish it off.

I do 3 sets of stiff legged deads for 6-10 reps from 275 up to 315. Natural bb and proud of it

 

[curls-for-girls]

when doing the stiff legs deadlifts how far do you go down?
ive got pretty long legs so i usualy go till i get a good sterch. What movement gives the thickness around the back of the knee? or does that just come with time?

 

[GorillaGenetics]

when doing the stiff legs deadlifts how far do you go down?
ive got pretty long legs so i usualy go till i get a good sterch. What movement gives the thickness around the back of the knee? or does that just come with time?

go as low as u can go while keeping good form as u get more flexible u will be able to go lower with good form, a lot of time it helps also to stand on a box so that u can go lower

 

[FIRE0808]

Stiff legged deadlift, lying leg curls and standing leg curls are great excercises to bring up the Hamstrings.

 

[TheFNG]

when doing the stiff legs deadlifts how far do you go down?
ive got pretty long legs so i usualy go till i get a good sterch. What movement gives the thickness around the back of the knee? or does that just come with time?

I used to do MMA, so I touch. A good stretch will do just fine. Flexibility comes with time. Around the back of the knee, I cannot say...Id just assume thats from time, and hardwork.

 

[calfmaster]

I've always been able to stiff leg deadlift a lot because of a short torso and long legs (even as a natural teen I could do 405 for 4-6 reps), but I never really had thick hams until I started doing one-leg standing machine leg curls - not sure the exact name for this one. It feels a lot like doing a bicep curl with your leg, really gets a good stretch and contraction for me.

I found that I started with only about 90lb (per leg) for 10 reps but was able to quickly work up to about 180 for 8ish.

 

[eroc613]

Deep squats will make them grow...

 

[sexyboy]

stiffs. Remember the eccentric does the most damage and thats bascially what s stiffs are more of a eccentric exersize. You dont need to go dowm in reps 8-15 will work. i like 20-25 reps.

SB

 

[ericinbc]

i allways train my hamstrings first on my leg days. great for warming up the knee joint for the heavy squats and plus your bottom quarter of squats and leg presses is hams so tiring them out with a direct hit first works great for me

 

[btech]

Adding roughly 80 lbs to both my squat and my deadlift over the period of around 8 months has increased my hammies.

I squat lo-bar, tho.

GHR's are real good.

curls-are-for-girls, I assume you're into PL? You know how to get big hammies lol

 

[Random Letters]

i allways train my hamstrings first on my leg days. great for warming up the knee joint for the heavy squats and plus your bottom quarter of squats and leg presses is hams so tiring them out with a direct hit first works great for me

This. I train hams and calves before I squat.

 

[Kaladryn]

Heavy ass romanian deadlifts.

 

[c2diezal]

Lying hamstring curls

 

[BigSwole]

glute-ham raises

 

[taz]

stiff legged deads.
and on the lying leg curl pitch your upper body up and supprt yourself on your arms with them locked straight. this will force your hams to work much harder and it doesnt allow momentum. make sure you are pulling the weight also from as low on the back of your foot as possible as well. too many people settle the pads high up on the back of the calf. for a full and total rep range lift you have to have it right at the back of the heel

 

[communistkiller]

Split

I saw the most size growth when I split Hams/quads up...

ie: Tues
4 sets ext
5 sets squat
4 sets legpress/hack squat

Fri:
4-5 sets straight leg deadlift
4 sets lying curls
4 sets standing or seated curls

You can throw in some leg curls after a chest work out, if your hams are lagging, but I would make sure you are giving them proper rest 48-72 hrs between quads/hams.

I promise you will see a difference in 8-12 weeks.

 

[brocksamson]

wide/narrow good mornings

 

[Creation]

I always found it interesting that most people split up say back and chest but rarely do you see hammys and quads split up

 

[hemipower]

DEEP squats and glute ham raise are great for thickening hams...
When squating make SURE the negative portion is SLOW to involve more ham/glute. Glute/ham raise needs to be done one a "back extension" bench but if you can reduce the angle it is better...I put a plate or 2 under that foot part to do so. OR if you have an actual glute/ham bench that is parallel to the ground that is best...focus on keeping low back FLAT and hips rotating only...pull back up through the heels and keep feet flat on the foot pads...intense stretch will be felt...tense glutes at the top for added effect.

Stiff leg deads are great too, but the above exercises are my primaries and work great!