hamstring mass exercises

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  1. Quote Originally Posted by bono1132
    If your keeping stiff legged deads Monday then yeah do rdl Thursday
    id switch stiff legged dead lifts for the RDL


  2. Why get rid of stiff legged deads? great exercises imo.
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  3. Quote Originally Posted by Jiigzz
    Why get rid of stiff legged deads? great exercises imo.
    I was going to put stiff legged deads on Thursday. But scratch that im gonna leave that where it is and im gonna add rdl to Thursdays. Now should i keep both knee flex exercises or take one away for thursday.

  4. Quote Originally Posted by bdcc View Post
    To play devil's advocate;
    - if you have a unilateral knee flexion machine you have accessibility of assessing (and then rectifying) any strength imbalance between both legs. You cannot do this with anything else as any posterior chain strength test would not necessarily identify hamstring imbalances rather than imbalances anywhere along the chain which would be subject to flexibility issues i.e. reciprocal inhibition from hip flexors effecting glute firing. Single leg deadlifts with a higher intensity will also lose efficacy due to balance.
    - if hamstring muscles are not recruited to the same degree i.e. semimem, semiten, biceps femoris then foot position can change to accommodate this.
    - increasing risk of injury is obviously an issue but I am arguing my case from bodybuilding only. Obviously a leg curl is going to have less transfer to most athletic events than the plethora of hip extension exercises.

    I can see why you would say it would be counterproductive for an athlete 'if' it increased the risk of injury but I am strictly talking about non-functional hypertrophy in this instance.
    I see what you are saying from an assessment standpoint, and that does make sense. As does the issue of functionality when strictly speaking about bodybuilding.

    Again (and i have to dig up some EMG studies) leg curls do not recruit or overload the 4 major hamstring muscles (including adductor magnus HS head) to the same extent as do closed kinetic chain hip extension movements.

  5. Leg curls and such really mostly focus on the bicep portion of the hamstring correct? I think mostly would help with knee support and having that bulging middle muscle in the ham is about all it does
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  6. Quote Originally Posted by bono1132 View Post
    Leg curls and such really mostly focus on the bicep portion of the hamstring correct? I think mostly would help with knee support and having that bulging middle muscle in the ham is about all it does
    Seated leg curls predominantly work the short head of the biceps femoris (especially the way the seat is configured such that the pelvis is tilted to the posterior)

    Lying are a little better, and work mostly the short head of the BF and the semitendinosis.

    The problem is, the two large HS muscles are the BF long head and the semimembranosus. These are what give your HS that bulging middle muscle look. And these are poorly utilized during knee flexion.

  7. Im gonna look to see if my gym had ghr thing. Or I'll do them on a pull bench haha.

    Do you think knee flex movements are even good to have in my schedule?

  8. Quote Originally Posted by gregg1494 View Post
    Im gonna look to see if my gym had ghr thing. Or I'll do them on a pull bench haha.

    Do you think knee flex movements are even good to have in my schedule?
    There's no reason to get rid of them. I think if you stick to knee flexion movements whereby the glute is activated to keep the hip extended they are a very valuable movement. These would be swiss ball leg curls, hamstring slides, etc. You can always do them with one leg or add bands to increase resistance.

  9. Quote Originally Posted by ZiR RED View Post
    There's no reason to get rid of them. I think if you stick to knee flexion movements whereby the glute is activated to keep the hip extended they are a very valuable movement. These would be swiss ball leg curls, hamstring slides, etc. You can always do them with one leg or add bands to increase resistance.
    I meant knee flex machines ( seated, standing, lying hs curls) should I keep any in my routine.

  10. I would prefer knee flexion exercises with hip extension as well in an ideal world.

    I have issues with supine swiss ball hip extensions with leg curl because even with a single leg the level of resistance is nowhere near as easy to adjust as a leg curl machine. Also, if you get a good knee flexion machine it will more appropriately match the strength curve of the exercise. I also like the ability to measure i.e. a weight machine the exact resistance to assess strength discrepancies between both limbs.

    Don't mistake my stance, I am still hugely in favour of hip extension movements with hamstring recruitment. I just don't necessarily see anything wrong with having a leg curl machine in a hypertrophy programme. To me it is similar to saying a bicep curl is counterproductive because you can just do chin ups. I know the leg curl machine has less carryover than this example but I am sure you understand the comparison.
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