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Old 04-04-2008, 01:52 PM   #1 (permalink)
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Hamstring Curls
As some of you may know I'm only training legs currently as I've injured my shoulder.

When I'm doing Ham Curls I'm doing sets of 15 reps @ full stack, with good form, and a nice squeeze.

Would it be better to try and add more weight to the stack - i.e. steal a pin and attatch a plate to the stack...? Or should I aim for more reps / an extra set?

All insight welcome, but please back up your thoughts with the reason why you would undertake your suggestion.

Ta!
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Old 04-04-2008, 02:00 PM   #2 (permalink)
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Re: Hamstring Curls
Quote:
Originally Posted by TH&S View Post
As some of you may know I'm only training legs currently as I've injured my shoulder.

When I'm doing Ham Curls I'm doing sets of 15 reps @ full stack, with good form, and a nice squeeze.

Would it be better to try and add more weight to the stack - i.e. steal a pin and attatch a plate to the stack...? Or should I aim for more reps / an extra set?

All insight welcome, but please back up your thoughts with the reason why you would undertake your suggestion.

Ta!
i usually dont feel it as much with lots of weight, more like am using all kinds to get it up. i done legs yesterday and done sets of 15 with a nice squeeze n burn. just feel it more. i feel 10 is my lowest rep range i feel this in and 20 tops.
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Old 04-04-2008, 02:28 PM   #3 (permalink)
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Re: Hamstring Curls
is this for size or to add strength

for size i would add a set or two more

for strength i would add the plate and force out some negs etc

when i was realy working on hamstrings i used to mix up standing, sitting and lying curls with heavy negs added to the lying ones and size/shape and strength went on quickly


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Old 04-04-2008, 03:05 PM   #4 (permalink)
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Re: Hamstring Curls
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Originally Posted by samurai69 View Post
is this for size or to add strength

for size i would add a set or two more

for strength i would add the plate and force out some negs etc

when i was realy working on hamstrings i used to mix up standing, sitting and lying curls with heavy negs added to the lying ones and size/shape and strength went on quickly


.
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Old 09-04-2008, 12:31 PM   #5 (permalink)
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Re: Hamstring Curls
or try the mike mentzer priciple hold at top for momentary pause/squeeze,which would prob be lighter,or try ststic holds at top and lower slow-to negative failure,then partner lifts up so you hold to failure
obviously every 2nd sesh or so-bound to up the intensity
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Old 09-04-2008, 12:44 PM   #6 (permalink)
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Re: Hamstring Curls
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or try the mike mentzer priciple hold at top for momentary pause/squeeze,which would prob be lighter,or try ststic holds at top and lower slow-to negative failure,then partner lifts up so you hold to failure
obviously every 2nd sesh or so-bound to up the intensity
Cheers Paulo - I'm going as slow as I can, and squeezing through each rep.

Legs just seem to have adjusted to doing ham curls too quickly :(
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Old 09-04-2008, 12:47 PM   #7 (permalink)
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Re: Hamstring Curls
Quote:
Originally Posted by TH&S View Post
As some of you may know I'm only training legs currently as I've injured my shoulder.

When I'm doing Ham Curls I'm doing sets of 15 reps @ full stack, with good form, and a nice squeeze.

Would it be better to try and add more weight to the stack - i.e. steal a pin and attatch a plate to the stack...? Or should I aim for more reps / an extra set?

All insight welcome, but please back up your thoughts with the reason why you would undertake your suggestion.

Ta!
I'd increase the time the set takes as in 5s+ negs explosive positives.
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Old 09-04-2008, 12:49 PM   #8 (permalink)
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Re: Hamstring Curls
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I'd increase the time the set takes as in 5s+ negs explosive positives.

Food for thought for saturday
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Old 09-04-2008, 12:52 PM   #9 (permalink)
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Re: Hamstring Curls
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Food for thought for saturday
Negs are the 1 for accumulation of muscle, extended hipoxic periods lead to marked increases in hgh and igf-1.
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Old 09-04-2008, 01:08 PM   #10 (permalink)
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Re: Hamstring Curls
mmm do it one legged... far better imo
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Old 09-04-2008, 02:13 PM   #11 (permalink)
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Re: Hamstring Curls
Point your toes like a ballet dancer throughout the movement. This disengages the main synergist, the gastrocnemius (the main calf muscle which is biaxial), which then puts almost all the stress on the hamstrings. You'll be using a good third less weight & feeling like they are about to be ripped off the bone.

I really must start charging for this............
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Old 09-04-2008, 02:18 PM   #12 (permalink)
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Re: Hamstring Curls
Use a dumbell between your feet, Lie face down with a flat bench with some sort of block\bench under one end to create an incline, steeper incline, more constant stress.
Lift legs up like using a machine, Obvioulsy you will need someone to put dumbell between feet, and then to remove or give you some assisted reps
Last edited by jw007; 09-04-2008 at 02:18 PM. Reason: sp
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Old 09-04-2008, 04:39 PM   #13 (permalink)
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Re: Hamstring Curls
More weight by doing them one leg at a time as DB said.
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