Hamstring help

[juggy38]

Ok guys basically i have a big powerful but, and big quads. My hamstrings need work.

My exercises i do

elevated SLDL from floor, i let them touch the ground then go. mabye focus on constant tension?

leg curls: good lord i do these to death. hig reps, low reps, drop sets, ect

Poor man GHR: get on lat machine facing away and use the rope attachment to help pull me back up.

What am i doing wrong? do hams need more volume? more frequency? heavy weight? balistic movements? HELP!

 

[torque]

Stretch them after each set. With the sedentary lifestyle we lead, our hamstrings can easily atrophy.

 

[fbxdan]

Hack squats- with feet positioned to the upper part of the machine, pause at the bottom 3 seconds

standing leg curls- if your gym has a decent machine I think that they are a great mass builder especially when attention is being placed on the contraction

 

[Gaintrain]

lately i have been doing in order....

lying leg curls

good mourning on vsquat machine facing the machine

dumbbell stiff leg deads or barbell stiff deads

standing 1 leg curls

 

[king augustus]

stiff leg deadlifts feel amazing on my hamstrings lol

 

[GeauxDATY]

Leg curl, heavy negatives.

 

[Flex2019]

My hamstrings have improved a lot since I began training them first in the workout. I usually begin with several sets of leg curls, as John Meadows advocates. Stiff legged deadlifts along with leg presses with feet high on the platform are very effective as well.

 

[Cito33189]

Lying Leg Curls- To the Death PreExhuast

Lunges- Just keep doing walking lunges till you cant go anymore

Stiff Legged Deadlifts- Nice Deep Stretch

Lying Leg Curl- Do these again to pump as much blood in there as possible not alot of weight just pump those babies up!!!

 

[juggy38]

Awesome! Ok so does this look good?

Lying leg curls: 3 sets to failure
Then elevated SLDL 3 sets to failure
Then lunges to death?
Then eccentric GHRs?

 

[dalvare1]

read mountain dog leg training

its changed my legs more than anything else ever has

and im cursed with runners legs... hammies have been impossible for me, but following mountaindog they are growing more than ever

 

[juggy38]

Is it posted here? Or google?

 

[Mini Truck]

Juggy,

Lots of good advice.
And you're not too far.
Just a few things that may be helpful.
1. Remember what makes tissue grow. It's a maximum contraction.
SLDL with either bar or DB's, knees should be slightly bent and locked.
2. Go to my THINK TANK thread, page 16, last thread on the page is
from my buddie Saps. Watch the short HAM KILLER Utube vid.
Do your falls that way.
3. Go to flexonline.com. Find Flex Lewis's Hamstring video. Do your leg
curls like his, with an upright body.
4. Definetley HEAVY-HIGH VOLUME, 20+ rep range. Maybe double the sets
for quads, even though there is some ham work in squats, hacks and
presses. You can separate them into 2 different days. I like that.
5. I train mine twice in a 5 on, 1 off deal. Much more progress on my end.
6. Buy a Rumble Roller and go to my THREAD or a recent one by
Mountaindog1, read and learn. It makes a huge difference in tissue
repair and aesthetics. Is as important as nutrition IMO.

Peace Bro, I hope this helps.

Mack

Ok guys basically i have a big powerful but, and big quads. My hamstrings need work.

My exercises i do

elevated SLDL from floor, i let them touch the ground then go. mabye focus on constant tension?

leg curls: good lord i do these to death. hig reps, low reps, drop sets, ect

Poor man GHR: get on lat machine facing away and use the rope attachment to help pull me back up.

What am i doing wrong? do hams need more volume? more frequency? heavy weight? balistic movements? HELP!

 

[dalvare1]

T NATION | Enormous and Strong Legs: The Mountain Dog Way

there ya go

 

[NZRABBIT]

Poor man GHR: and use the rope attachment to help pull me back up.

Here in lies the issue... use your hamstrings to pull yourself back up:lightbulb:

if you do it properly if you can travel four inches forward you are a strong mofo... get your hips as far forward as you can and fight fight fight to keep them there.

And keep tension on them by not quite going back to vertical... go back to about the 3 and a half inch mark... constant tension... keep the hips forward... don't be surprised if you cramp after one even if you've been doing something similar.

 

[juggy38]

mack and everyone- thanks alot! this thread has many great posts. Ok i read MD's leg routine. so we pre exaust hams, then go to lift that has stretch component (SLDL) then another exercise that has eccentric focus to induce cell damage?

Ok wait......we have volume, stretch under tension, then eccentric tissue damage exercise?................no way that's goona work.

lol im being scarcastic. looks beautiful. I might forgo back and bi's today just cuz i want to do this hamstring workout haha