I cannot get my hamstrings to grow any suggestions?
eat more, lift heavier
generic question, gets generic response
Make sure you’re gaining bodyweight, focus on the stretch with romanian deadlifts, focus on the contraction with leg curls, and keep progressive overload at the forefront of all your training.
Too many people rely solely on leg curls for their development, which is a big mistake. I don’t think my hams really came into their own until I started every leg session with SLDs (I actually like using DBs). A trick I figured, (and I’m pretty sure I posted this up a while ago) was to limit the ROM in order to really keep the majority of the work on the hams, and not allow the lower back to take over. A few people bitched and moaned that it sounded dangerous, but when I initially met Cordova, and we started talking shop, he mentioned how he approached his ham work in a similar manner.
Some days, I will do SLDs, then leg curls, and finish with some GHR’s on a lat pulldown machine. Other days I will just do a pretty extensive ramp up doing nothing but SLD’s for hams, and Front squats for quads (this sounds easy, but getting off the toilet the next day becomes a huge chore after such a session -lol).
S
[quote]The Mighty Stu wrote:
Too many people rely solely on leg curls for their development, which is a big mistake. I don’t think my hams really came into their own until I started every leg session with SLDs (I actually like using DBs). A trick I figured, (and I’m pretty sure I posted this up a while ago) was to limit the ROM in order to really keep the majority of the work on the hams, and not allow the lower back to take over. A few people bitched and moaned that it sounded dangerous, but when I initially met Cordova, and we started talking shop, he mentioned how he approached his ham work in a similar manner.
Some days, I will do SLDs, then leg curls, and finish with some GHR’s on a lat pulldown machine. Other days I will just do a pretty extensive ramp up doing nothing but SLD’s for hams, and Front squats for quads (this sounds easy, but getting off the toilet the next day becomes a huge chore after such a session -lol).
S[/quote]
How do you do GHRs on a lat pulldown machine?
Good mornings and like Stew said SLDL
[quote]The Mighty Stu wrote:
Too many people rely solely on leg curls for their development, which is a big mistake. I don’t think my hams really came into their own until I started every leg session with SLDs (I actually like using DBs). A trick I figured, (and I’m pretty sure I posted this up a while ago) was to limit the ROM in order to really keep the majority of the work on the hams, and not allow the lower back to take over. A few people bitched and moaned that it sounded dangerous, but when I initially met Cordova, and we started talking shop, he mentioned how he approached his ham work in a similar manner.
Some days, I will do SLDs, then leg curls, and finish with some GHR’s on a lat pulldown machine. Other days I will just do a pretty extensive ramp up doing nothing but SLD’s for hams, and Front squats for quads (this sounds easy, but getting off the toilet the next day becomes a huge chore after such a session -lol).
S[/quote]
Wow, I thought I was the only one who did SLDL with DB’s. One of my favorite exercises for hitting the Hams.
[quote]JLu wrote:
The Mighty Stu wrote:
Too many people rely solely on leg curls for their development, which is a big mistake. I don’t think my hams really came into their own until I started every leg session with SLDs (I actually like using DBs). A trick I figured, (and I’m pretty sure I posted this up a while ago) was to limit the ROM in order to really keep the majority of the work on the hams, and not allow the lower back to take over. A few people bitched and moaned that it sounded dangerous, but when I initially met Cordova, and we started talking shop, he mentioned how he approached his ham work in a similar manner.
Some days, I will do SLDs, then leg curls, and finish with some GHR’s on a lat pulldown machine. Other days I will just do a pretty extensive ramp up doing nothing but SLD’s for hams, and Front squats for quads (this sounds easy, but getting off the toilet the next day becomes a huge chore after such a session -lol).
S
How do you do GHRs on a lat pulldown machine? [/quote]
While I’m not Stu I’ll chip in anyway…Just put your feet under the knee pad and rest your shins on the seat. That’s the way I’m thinking of anyway =D
[quote]bams_101 wrote:
JLu wrote:
The Mighty Stu wrote:
Too many people rely solely on leg curls for their development, which is a big mistake. I don’t think my hams really came into their own until I started every leg session with SLDs (I actually like using DBs). A trick I figured, (and I’m pretty sure I posted this up a while ago) was to limit the ROM in order to really keep the majority of the work on the hams, and not allow the lower back to take over. A few people bitched and moaned that it sounded dangerous, but when I initially met Cordova, and we started talking shop, he mentioned how he approached his ham work in a similar manner.
Some days, I will do SLDs, then leg curls, and finish with some GHR’s on a lat pulldown machine. Other days I will just do a pretty extensive ramp up doing nothing but SLD’s for hams, and Front squats for quads (this sounds easy, but getting off the toilet the next day becomes a huge chore after such a session -lol).
S
How do you do GHRs on a lat pulldown machine?
While I’m not Stu I’ll chip in anyway…Just put your feet under the knee pad and rest your shins on the seat. That’s the way I’m thinking of anyway =D[/quote]
That’s what I thought at first, but wouldn’t your knees have to be ridiculously close together? I just can’t see it being comfortable/safe to do it that way with your feet out wide and knees pinched together.
Well, they’re not rubbing against each other, so because of the bar that would typically seperate your legs if you were doing pulldowns, your knees should be about 4-6 inches apart (any more than that and your legs will be falling off of the sides of the seat. Once you get the hang of the movement (and admitedly it is a little bit awkward at first), you will really feel it.
S
If you have tried everything and cant get them to grow, try the search button
How about pullthroughs and sumo leg presses too.
CT actually had us doing sumo deads in Colorado, and never have I felt such a focus on my hams before. If you can do these with your hams, and not your back, they’re an amazing exercise.
S