So I’ve been on and off noticing how my hammies don’t really grow too much and yet my ass continues to grow such that my once comfortable pair of pants now chokes off my crotch. I’m mostly certain it’s not fat.
Anyways, as the title implies, I was wondering if anyone knew of any good ways to really get at your hamstrings without the glutes taking over the load so much that your hamstrings don’t benefit at all.
I’ve been doing good mornings with an emphasis on trying to find the hamstring stretch at the bottom, and I think it works ok, but I’d like to have some more exercises in my toolbox. I have also tried leg curls, but I really haven’t found them too beneficial (the only one in the gym is a lying leg curl machine).
If it is at all relevant, I’m currently doing 5/3/1, and my maxes before starting 5/3/1 was a 295 squat, and a 405 deadlift. (Currently my squat is estimated to be ~350, and deadlift 430)
tl;dr version: how to train hams without huge ass taking over?
Sometimes I deadlift with lower weights and perform them technically well by sitting very low and really arching back so that hammies come into play.
Hamstring cable curls are nice if done well with high reps, low weight.
It’s good to train them so that you first contract your hammies by doing good mornings, leg curls, deadlifts or hamstring cable curls and after that do dumbell lunges so that you really stretch your hammies at the bottom.
I think this is all about finding the hamstring when performing exercises.
Also back extensions when performed partially and slowly when hanging at the bottom.
How do you people feel about RDLs done from a deficit, focusing only the bottom portion of the range of motion? (Moving the bar from the feet to the knees only then back down) Does this emphasize the hamstrings more since the lockout and hip thrusting at the top of the RDL feels like it hits the glutes more.
Im a big fan of romanian deadlifts, or RDLs as oatsnmilk said, for hamstring development. After a set of those superset hamstring curls (either laying on your stomach or the seated ones) with single leg curls… works great, and you will feel it the next day. Thats a part of my back workout actually haha, get the quads separate on the leg day. I guess in your case, aninnymouse, you could attempt to superset RDLS with the laying ham curl.