I decided to join a better gym.
I also switched to Split-Routines.
I want to a try Legs-Push-Pull for a while.
Hamstring training is what confuses me:
I plan on doing Back Squats and Leg Press on Leg day, with Sumo Deadlifts on Pull Day.
If I am doing deadlifts on Pull day should I even bother with Hamstring Isoloation?
If so, do I add them to Leg Day or Pull Day…I don’t like Leg Curl Machines.
How wide are your squats?
What’re your goals?
I mean, if you’re a powerlifter with a wide squat I’d say hell yeah you need more pos chain work.
[quote]Dirty Tiger wrote:
I decided to join a better gym.
I also switched to Split-Routines.
I want to a try Legs-Push-Pull for a while.
Hamstring training is what confuses me:
I plan on doing Back Squats and Leg Press on Leg day, with Sumo Deadlifts on Pull Day.
If I am doing deadlifts on Pull day should I even bother with Hamstring Isoloation?
If so, do I add them to Leg Day or Pull Day…I don’t like Leg Curl Machines.
[/quote]
Why not do some pull-throughs or 45 degree back extensions in addition to the sumo DL’s on pull day? They would seem to compliment your focus for that day. Just a thought.
[quote]Ghost22 wrote:
How wide are your squats?
What’re your goals?
I mean, if you’re a powerlifter with a wide squat I’d say hell yeah you need more pos chain work.[/quote]
My squats are rather Narrow and Deep for now, today was my first time Back Squating in over 3 years, I may change it up down the road.
My goals are mainly bodybuilding/hypertrophy oriented.
I like the Powerbuilding concept of basing my physique training around big compound lifts.
I have zero Powerlifting goals.
There’s no such thing as muscle isolation-the body works as a single harmonious unit. So, you really be doing movements that hit the posterior chain trememdously-3 times a week. Snatch Deadlifts, Glute-Ham Raises, Russian Split Jumps, Good Mornings, Good Morning Squats, etc. are all great choices.
[quote]Kuz wrote:
Dirty Tiger wrote:
I decided to join a better gym.
I also switched to Split-Routines.
I want to a try Legs-Push-Pull for a while.
Hamstring training is what confuses me:
I plan on doing Back Squats and Leg Press on Leg day, with Sumo Deadlifts on Pull Day.
If I am doing deadlifts on Pull day should I even bother with Hamstring Isoloation?
If so, do I add them to Leg Day or Pull Day…I don’t like Leg Curl Machines.
Why not do some pull-throughs or 45 degree back extensions in addition to the sumo DL’s on pull day? They would seem to compliment your focus for that day. Just a thought.[/quote]
I found some articles talking about Pullthroughs but no how-to.
Any links?
Since you like compound stuff, try adding some good mornings or Romanian deadlifts after your sumo deads.
I have honestly never seen a body builder or someone who trains mainly to look better with hamstrings that are too big.
i would say definatly hit them with another movement.
from personal experiance none of the exercises you mentioned have done much for hamstring growth (though conventional/sumo deads I only do for lower reps) but I have had great success with good mornings, romanian deadlifts, and pull throughs
I’d say maybe a little extra work, but nothing huge, some GHRs on pulling day or some pullthroughs.
Quads get bigger, but don’t neglect the hammies.
i do three fullbody workouts a week and for legs all i do is deadlift, squat and some unilateral work, i was doing single leg leg presses and single leg curls (as im too heavy to do single leg squats) but i think im going to do single leg RDL’s and lunges, but should i be doing any other postieror chain work? i do pull ups and chins and rows but im not sure if i need more lower body work
One of the most badass hamstring days I have ever done consisted of the following exercises:
-Sumo Deadlifts (3 sets of 6)
-Seated hamstring curls (3 sets of 8)
-Weighted roman chair hyperextensions (3 sets of 10)
Another good hamstring day was like this:
-Straight-legged deadlifts (4 sets of 10)
-One-legged standing hamstring curls (3 sets of 8)
-Cable Pull-throughs (3 sets of 8)
This may not seem too crazy, but it works.
My hamstrings are growing pretty well by doing exercises like this. I usually follow the concept of 2 pulling exercises that involve the lower back, and 1 flexion exercise like the hamstring curl. Just deadlifts alone is not enough for the normal person to get the hamstring growth you’re looking for.
[quote]MichaelJohnson wrote:
There’s no such thing as muscle isolation-the body works as a single harmonious unit.
[/quote]
What? So, I can’t isolate my biceps? My hamstrings must be involved? the body does work as a whole. However, you can also isolate certain muscle groups.