Hamstrings.... were they just not meant to be for me?

[dalvare1]

It seems no matter what I do, my hamstrings lag behind EVERYTHING.


I have done so many different things to get my hamstrings to grow, and I am out of ideas. No matter what I do they never have that convex, dropped look where they hang off the legs.

Now please, if you are going to post "squat, genetics, eat more" dont bother posting. It seems most threads in this forum go straight to that. Im looking for honest advice and any creative ideas on how to train them more effectively.

 

[7_Deadly_Sins]

So if they wont grow ever if you train them a milion ways, eat a lot..but the rest of your body grows fine...what do you call it?

I have a feeling the real answer is genetics..but you just dont want to hear it.
What excerises have you tired?

 

[abolish the weak]

I have the same problem bro, and I've recently found the answer. It's probably the way your training them. I'm not talking about diff exercises, but what your getting from the exercise and the feel your getting from it. I had to start training strictly for squeeze and pump. If you dont feel your hams getting pumped up your not training them right. Try looking into FST-7 training. It's not so much a program but really a training style and philosophy in itself. It stands for Fascia stretch training, I've tried numerous programs and after doing this I'll never switch back to anything else. The results are extremely profound and you'll find yourself breaking through barriers on a constant basis

 

[chris250]

Ham presses (DC style) seems to work great for me, and have been in my routine for years now...For some reason they really work well, even though your still hitting some quads, the hams and glutes get hit very hard...I personally like higher reps on them

chris

 

[dragonfire101]

Did you ever run sprints with weighted drag sled? If it didn't work forward try pulling it backwards.

 

[dalvare1]

I have the same problem bro, and I've recently found the answer. It's probably the way your training them. I'm not talking about diff exercises, but what your getting from the exercise and the feel your getting from it. I had to start training strictly for squeeze and pump. If you dont feel your hams getting pumped up your not training them right. Try looking into FST-7 training. It's not so much a program but really a training style and philosophy in itself. It stands for Fascia stretch training, I've tried numerous programs and after doing this I'll never switch back to anything else. The results are extremely profound and you'll find yourself breaking through barriers on a constant basis

Thanks I have tried FST before, i did it for my chest and it seemed to really help, i havent tried it for hamstrings though, i never even thought of that...
good idea

Ham presses (DC style) seems to work great for me, and have been in my routine for years now...For some reason they really work well, even though your still hitting some quads, the hams and glutes get hit very hard...I personally like higher reps on them

chris

I always have trouble feeling it work, where do you put your feet? Toes completely off? Just the heels? In or out?

Did you ever run sprints with weighted drag sled? If it didn't work forward try pulling it backwards.

havent tried that does not sound like fun hahaha

 

[maldorf]

Mine started to grow once I did stiff leg deadlifts every week religously. To really target those hams try doing your isolation movment first such as leg curls, and then follow up with the heavy stiff leg deads. Pre exhaust really hit it hard. Then the following workout do your stiff legs first and then the isolation. Mine finally got the look where they hang down when you are sitting on a bench. That convex look you mention.

 

[loganb_football]

As you've already seen. Squats aren't the answer. You may be a quad dominant lifter and if thats the case your body will have to learn how to incorporate hamstrings effectively. I have some suggestions:

Isometrics in the Natural GHR or isometric weighted GHR with a focus on contracting the hamstrings and glutes. Go till you can't hold the exercise anymore for 2-3 sets. The TUT should still allow for muscle growth while your body learns to incorporate hamstrings, glutes, and lower back appropriately.
If you do these at an extreme angle (i.e. parallel to the floor) you will have a transfer in strength to all muscles through the entire ROM.

EMS machines are also a good way to stimulate the hamstrings. I wouldn't find a very expensive one for your first buy. But the way EMS machines act, is they stimulate the fast twitch fibers first, unlike exercise which stimulates slow twitch fibers then fast twitch. Part of the reason for this, is because the FT fibers are thought to be closer to the surface of the skin. And with this stimulation of the fast twitch fibers comes hypertrophy and strength. There are two things to remember with this. First the intensity should be high on the EMS. I set mine as high as it will go, and go 10 sec. on and 50 sec. off for 8-10 min. Also, while this does stimulate FT fibers, you should train hamstrings still. Only use the EMS machine 2-3 times a week. The 10 sec. on 50 sec. off protocol is used to try and make sure that the FT fibers have recovered before stimulation again... I do like the EMS 7500 machine, but there are several varieties out there. You will be suprised how effective these machines are when used appropriately!

 

[Lenny]

I swear that it my one of my biggest weakness as well, from the front I am alright, but the back of the legs...I dropped the weight a bit more on SLDL and focused on the muscle working more than anything...I have squats to go heavy and hard, but I feel the hams and glutes when it is slowed and controlled...squeezing on SLDL and leg curls! Just keep grinding it out and hope they show up sooner than later!

 

[MItchem16]

Glute ham raise machine.

 

[xxsuprman22xx]

the single pully hamstring pulls really brought mine up when they were lagging

 

[chris250]

My toes are off the sled and I kinda push with my heels...Its kinda hard to write out, maybe someone can find a thread that describes how it should be done...Let me look

 

[dalvare1]

Mine started to grow once I did stiff leg deadlifts every week religously. To really target those hams try doing your isolation movment first such as leg curls, and then follow up with the heavy stiff leg deads. Pre exhaust really hit it hard. Then the following workout do your stiff legs first and then the isolation. Mine finally got the look where they hang down when you are sitting on a bench. That convex look you mention.

thanks everyone im going to start incorporating all of this.



im still not sure on that EMS machine loganbfootball was talking about?

 

[loganb_football]

An EMS machine send electrical impulses into the muscle. Most people think of those Ab belts that are advertised, or the machines in the back of muscle magazines (I wouldn't suggest the Ab belts at all). The EMS 7500 is a TENS/EMS machine. But it works extremely well! Just do it in conjunction with your training.