Creative hamstring motions??

OrganicShadow

OrganicShadow

Well-known member
So I go to NYSC and have the passport for every location but it seems like all they have is a lying leg curl and a poorly designed seated. If they have that much at all. I feel like I'm lacking in my hamstring training. I'm looking for creative ways to target this muscle group in two ways:

1) Very high rep sets/supersets. Like 2x50 or super set 25->25 reps 5x
2) Moderate weight strength motions.

I need ideas!!!
 
I have made something like that. 10reps one leg, 10 reps the other, 20 reps together. It's a good variation. I gotta find the article but theres a way to do front smythe squats feet waaaay forward that concentrates on hammies. Never quite figured it out.
 
lying leg curls are one of the best hamstring machines IMO, do hamstring curls first in your routine.. 3-4 sets pyramiding up in weight.. At the fourth set, cut the weight by a few plates, and do 25 partial reps out of the bottom of the leg curl. (about 1 inch ROM MAX).. theyll BURN right up.
also, ive found that for bodybuilding purposes, strt leg deadlifts with either BB or DBs work well to bring out that hamstring, especially from the side shots.
 
Partial reps for that twitch motion right? Thats how you get striated which is something I lack, I got the size. I've been experimenting with deadlifts different hand/feet positions and rep ranges. I have uneven legs and moreso now that ever I noticed some stress on lower back because of it so I'm trying to find that happy medium. My right is longer than my left by maybe 1/16".
 
um i dont really understand the science behind it i can just say by the way my hammies feel, and how they look, after pyramiding up in wt then doing a pretty heavy set (something id do for 10 reps) for 20-25 partials out of that stretched position works wonders for hypertrophy.. like i said i finish with the sldls, but that is mainly because i like to squat immediately after the lying curls, it feels nice with blood in the hammies. controlled descents on squats (3-4 sec) x a set of 8-10 = time under tension = another nice hypertrophy idea (not necessarily hammies just overall leg development)

edit:: im sure everyones legs are slightly imbalanced, but if you find it troubles you maybe try one legged squats and one legged sldls
 
Im sure they are but I'm a product of a break across the growth plate of the distal femur which stunted growth and gave some nice scar tissue in my knee when I was 17. Apparently it was supposed to hurt like all hell but I walked to ski patrol... young and stupid.

I forgot about good mornings. I have to reteach myself how to do it.
 
Try some high rep single leg hip thrusts. Destroys the glute/ham tie in!
 
Anyone ever try any of these? I highly doubt I can use them from growth but maybe? They look rather complicated
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I think if I modify my squats/front squats on a smythe I could target them better. This article gave me some ideas, the magazine had pictures Sorry
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Those are the hip thrusts I was refering to and I also do the single leg RDLs but with DBs instead of a BB. Both are my first movements and then followed by lying hamstring curls.
 
Ohh got it. Ill give it a shot on Sunday when I do legs. I used to split up quads and hammies, maybe I should work them together again.
 
As it turns out theres an isolated hamstring curl machine downstairs I pass by daily and never noticed. Duuuhh.

Looks good too, body bent to a 90 and curl leg upward.
 
That is a great machine for isolating your hams!
 
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