whats the best exercise for hams???

[russmeister]

hey fellas, i really need to bring my hams up a bunch! what do you feel is the best exercise to really thicken em'up?
stiff leg deads
lunges
basic deep squats
heavy leg curls
any help would be great, i am going to have a seperate day just for my hammies
so i can really hit'em hard
thanks

 

[DIEZEL666]

Glute-Ham Raises.

 

[BCC]

Lying leg curls on a flat bench using a dumbell between my feet really brought up my hams and inner thighs.

Another thing is pointing my toes down instead of up (during seated and lying machine curls). You can't do as much weight on the exercises, but only because you're deactivating your gastrocs and putting all the stress strictly on your hams.

 

[russmeister]

hey diezel

could ya kinda explain the glute ham raises, i'm really not an idiot, but i'm not completely sure if i have the image right in my head as to what they are!

 

[russmeister]

good info

thanks bcc, thats some valuable info!!

 

[DIEZEL666]

Russ, Wedge your heels under a block or bar while on your knees. Then lower your upper body to the floor. Pull yourself back up using only your hams. It is really killer.

 

[Vander_V]

heavy stiff legs and lying curls.

 

[russmeister]

cool fellas!!

that will help a lot. hams were a real weak point for me at my last show. so that is an area i really need to bring up.

 

[Jonnyel]

BCC...

Actually to disengage the gastro and soleus you should point your toes towards each other. You'll feel it more than just pointing them down.

 

[squatter]

I'm with vandor; heavy, super intense stiff legs. most do them all wrong... if your hams are cramping up on you the rest of the day you didn't do them right. I'm talking going to extreme failure. nothing hits em as hard.

heavy goodmorning are good too.

squatter

 

[BCC]

Actually to disengage the gastro and soleus you should point your toes towards each other. You'll feel it more than just pointing them down.

Yeah, basically the same thing. If you're pointing them downwards then naturally your toes pretty much come together.

 

[Vander_V]

HAMSTRINGS = FAST TWITCH WHICH THEN = SLOWER MOVEMENT.

 

[BigMatt]

Stiff Leg Dead.

 

[DIEZEL666]

HAMSTRINGS = FAST TWITCH WHICH THEN = SLOWER MOVEMENT.

Vander, I don't understand why fast twitch would equal a slower movement? Look at the hammies on sprinters. No slow movements, but pure explosive power and their hamstrings are huge. Could you clarify, please? Thanks.

 

[Squat Ass]

Stiff leg dead lifts and wide sance good mornings Those are my favorites!

Squat Ass

 

[MikeS]

type II slow twitch would require an explosive or powerful contraction. It would only be a slow movement if dictated by extreme weight-but ther idea is to still attempt to move against resistance with extreme force.

I do agree-lying leg curls, stiff legs;

and adductor movements (that whole inner thigh area which anatomically is similar and part of the 'ham' group) - all are band like groups of muscle that pull that surround the opposite side of the quad.

 

[Andronicus]

what diezel and squat ass said......