Hamstrings - UK-Muscle Body Building Community

fgs5635 · 05-03-2008, 01:57 PM

Looking for some good exercises to hit the hammys. We have a hammy machine in the gym and I always do S l Deeads to, but what else could I do to mix it up a bit?

ah24 · 05-03-2008, 03:01 PM

Glut-Ham raises? fkin hard though

Magic Torch · 05-03-2008, 03:04 PM

Good mornings are great for me, alternate them and SLDL...

Kezz · 05-03-2008, 03:38 PM

i superset seated leg curls with stiff deads, killer for hams

**Nytol** · 05-03-2008, 07:01 PM

Stiff leg deadlifts, but work up as heavy as you can and aim to get stronger every week.

Nine Pack · 05-03-2008, 07:08 PM

Here's a little nugget for your hams. I have loads of weird stuff like this in my head. I need to get out more. Apologies if I have posted this before.

Simple variation on lying leg curls; When starting the set, and for the most of it, do the leg curls with your toes pointed as if you were a ballet dancer stood on tiptoes. As you start to fatigue, relase the toes so the foot is now at 90 degrees to the lower leg as it would sit normally.

The principle lies in the fact that as well as the hamstrings, the leg curl (knee flexion) is heavily assisted by the gastrocnemius (main calf muscle) as it is biaxial i.e; it crosses two joints, the ankle and the knee.
As you start the set, pointing the toes takes the gastrocnemius out of the equation to a large degree & stops it from assisting the hams as it is already contracted. You'll feel the tension on the hams far more when the toes are pointed & the weight you use will have to come down a bit to compensate. When you fatigue, at about 6 reps or so, release the toes & allow the still fresh gastrocnemuis to 'self spot' the hamstring for another couple of reps.

To see how much the calf assists in leg curls, try a couple of reps with your normal weight, toes in normal position, then point the toes & see how much heavier the same weight feels all of a sudden.

05-03-2008, 01:57 PM	#1 (permalink)
fgs5635 Newbie Trainer Join Date: Jan 2008 Posts: 60	Hamstrings Looking for some good exercises to hit the hammys. We have a hammy machine in the gym and I always do S l Deeads to, but what else could I do to mix it up a bit?

05-03-2008, 03:01 PM	#2 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,554	Re: Hamstrings Glut-Ham raises? fkin hard though

05-03-2008, 03:04 PM	#3 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 4,850 Blog Entries: 3	Re: Hamstrings Good mornings are great for me, alternate them and SLDL... __________________ intentionally blank

05-03-2008, 03:38 PM	#4 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Posts: 1,544	Re: Hamstrings i superset seated leg curls with stiff deads, killer for hams __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-03-2008, 07:01 PM	#5 (permalink)
Nytol UK-Muscle Moderator Join Date: Jul 2005 Location: UK Posts: 3,305	Re: Hamstrings Stiff leg deadlifts, but work up as heavy as you can and aim to get stronger every week. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-03-2008, 07:08 PM	#6 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,632	Re: Hamstrings Here's a little nugget for your hams. I have loads of weird stuff like this in my head. I need to get out more. Apologies if I have posted this before. Simple variation on lying leg curls; When starting the set, and for the most of it, do the leg curls with your toes pointed as if you were a ballet dancer stood on tiptoes. As you start to fatigue, relase the toes so the foot is now at 90 degrees to the lower leg as it would sit normally. The principle lies in the fact that as well as the hamstrings, the leg curl (knee flexion) is heavily assisted by the gastrocnemius (main calf muscle) as it is biaxial i.e; it crosses two joints, the ankle and the knee. As you start the set, pointing the toes takes the gastrocnemius out of the equation to a large degree & stops it from assisting the hams as it is already contracted. You'll feel the tension on the hams far more when the toes are pointed & the weight you use will have to come down a bit to compensate. When you fatigue, at about 6 reps or so, release the toes & allow the still fresh gastrocnemuis to 'self spot' the hamstring for another couple of reps. To see how much the calf assists in leg curls, try a couple of reps with your normal weight, toes in normal position, then point the toes & see how much heavier the same weight feels all of a sudden. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage. Last edited by Nine Pack; 05-03-2008 at 07:19 PM.

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