hamstring mass exercises

[gregg1494]

what do you guys think of my hamstring routine?

Monday:
stiff legged DB deadlift 4x6-8
lying leg curls 4x6-8

Thursday(2nd leg day):
seated leg curl 4x6-8
standing leg curl 4x6-8


my hamstrings seem to like lower reps compared to my quads with like 10+

[tigerdb2]

Instead of two knee flexion exercises on the second day, why not go with another hip extension as you did on the first say? And as an aside, I'm not fond of pure knee flexion exercises in general bc that's not quite how it functions (pure flexion with a long lever) but most gyms seem to lack a GHR so, eh.

[pyrobatt]

what do you guys think of my hamstring routine?

Monday:
stiff legged DB deadlift 4x6-8
lying leg curls 4x6-8

Thursday(2nd leg day):
seated leg curl 4x6-8
standing leg curl 4x6-8

my hamstrings seem to like lower reps compared to my quads with like 10+

Same with the lower reps for me haha . Lunges are awesome for hammys and glutes. If that routine is working for ya I wouldn't change a thing.

[supermanjow]

This is one of my all time favorites and has really added some mass to my hams this last year. Next year's wheels are going to be on a whole other level!!!

[gregg1494]

Same with the lower reps for me haha . Lunges are awesome for hammys and glutes. If that routine is working for ya I wouldn't change a thing.

Yea, i do lunges for quads, i shorten my stride so i can target more quads.

[bono1132]

What about leg press feet high? Change up every couple sets foot position so you get every part of it moving from the hip, same with lunges to get glutes more also. Do you do standard deadlifts on back day?

[gregg1494]

no, 2 leg days keep my legs destroyed all week. I could never dead lift. Picking up dumbbells off the floor is a chore. lol

[PROness]

GHRs <3

[Rodja]

Good mornings and lengthen your stride on lunges to target the entire thigh and glute region.

[bono1132]

I enjoy good mornings as well. Also using smith machine and dumbbells for stiff legged deads gives me better motion and control. Again use different foot positions and vary the direction toes are pointing ( try that with all your leg exersizes if your not) also there's a double pump technique (i refer to it as the double tap... Gotta make sure) basically say your doing leg curls, do the full rep then half way through the negative portion stop and the rep it again from there, I guess its basically hrt without a partner now that I think about it

[gregg1494]

This is one of my all time favorites and has really added some mass to my hams this last year. Next year's wheels are going to be on a whole other level!!!

is he doing that on a pull down seat? haha what ever works i guess

[supermanjow]

is he doing that on a pull down seat? haha what ever works i guess

Yes, I am.

[SweetLou321]

GHRs, Goodmornings, RDLs

[asooneyeonig]

Monday:
romainian deadlift 4x6-8
swiss ball leg curls 4x6-8

Thursday(2nd leg day):
box squats 8x6-8

yep, i like it.

[Jiigzz]

More hip extension, less knee flexion.

[ZiR RED]

Instead of two knee flexion exercises on the second day, why not go with another hip extension as you did on the first say? And as an aside, I'm not fond of pure knee flexion exercises in general bc that's not quite how it functions (pure flexion with a long lever) but most gyms seem to lack a GHR so, eh.

This. I'm working on a blog post right now regarding how counterproductive hamstring curls (with the exception of swiss ball bridging HS curls) are.

The hamstring is a powerful hip extensor and should be trained as such. If you want to reduce lower back loading then you can do band or cable resisted lying straight leg extensions.

Br

[tigerdb2]

This. I'm working on a blog post right now regarding how counterproductive hamstring curls (with the exception of swiss ball bridging HS curls) are.

The hamstring is a powerful hip extensor and should be trained as such. If you want to reduce lower back loading then you can do band or cable resisted lying straight leg extensions.

Br

Mind linking me to your blog? I'd be very interested in keeping up with that.

[ZiR RED]

Mind linking me to your blog? I'd be very interested in keeping up with that.

Sure. Its jasoncholewa.com

Enjoy

[bdcc]

I am curious to why you would describe isolated knee flexion exercises as counterproductive for a bodybuilder?

The movement isn't natural and it is not integrating them with the rest of the posterior chain but I wouldn't eliminate it from a hypertrophy routine solely from that perspective. There are loads of non functional positions used in bodybuilding routines that still have worth.

I am not saying I prefer it to common hip extension exercises but I definitely wouldn't go to the extreme of saying it is counterproductive.

[ZiR RED]

From a bodybuilding perspective hamstring curls do not overload the hamstrings to the same extent as they are overloaded during hip extension movements. They also do not fully recruit all the hamstring muscles to the same degree, of which I need to dig up the EMG studies to substantialize this further.
The major issue with hamstring curls for athletic is that they train the HS to flex the knee from a (in the case of lying) a position of major anterior pelvic tilt. This is quite the opposite of their function with regards to sprinting or running. Knee flexion is occuring from a position of a neutral pelvis and a slightly flexed (or flexing) hip. Anterior pelvic tilt + extended hip + knee flexion on a field is going to increase risk of HS injury.