Growing Hamstrings?

[jJjburton]

Need to grow hamstring more, my glutes take over tremendously, what does anyone do for hamstrings? Are they even capable of alot of hypertrophy?

Anyone able to target hamstrings specifially for hamstrings? Or is always more so secondary to glutes?

 

[Mac11wildcat]

They’re a muscle…of course they can grow.

Curl. A lot. Under control.

 

[Sourpower]

Need to grow hamstring more, my glutes take over tremendously, what does anyone do for hamstrings? Are they even capable of alot of hypertrophy?

Anyone able to target hamstrings specifially for hamstrings? Or is always more so secondary to glutes?

In the seated curl make sure your in tight. Hold on firm and use as much weight as you can focusing on the contraction and then then negative.

Heavy SLDL with toes up (I use a stepper). Slow and controlled.

Those two have helped me tremendously.

I’ll throw in smith squats with legs far out in front for a burnout but it’s hard to minimize glutes in that position.

 

[Zbignew]

In the seated curl make sure your in tight. Hold on firm and use as much weight as you can focusing on the contraction and then then negative.

Heavy SLDL with toes up (I use a stepper). Slow and controlled.

Those two have helped me tremendously.

I’ll throw in smith squats with legs far out in front for a burnout but it’s hard to minimize glutes in that position.

Same here. A combination of SLDL and seated hamstring curls built mine up to respectable size.

Also, a rule of thumb an elder told me was to do twice as much work on hams as you do for quads. Part of the reason many guys quads overpower their hams is the work them more and harder. So put in the work on the hamstrings.

Me, I decided to fall in love with training hamstrings the same way we love training arms.

 

[Pelletkachel]

Lying leg curl helped me a lot, higher rep ranges with slow FULL control and paused in both positions lengthend and shortend

 

[Fattyone]

Seated curls and lying leg curls combined grew mine quite well. I now only have a lying leg curl and don’t get much from just that and traditional barbell hammy work.

Seated curls work the second head that none of the other stuff does.

 

[buck]

Depends on which hamstring muscles one is looking to grow. The biggest ones straighten the hip and are up higher. The smaller ones bend the knee and are lower on the leg. RDL's and leg curls are about all there is in some variation.

 

[Bumpygooch]

Heavy seated curls, food, and maybe toss in some drugs. You know this.

 

[Sourpower]

Same here. A combination of SLDL and seated hamstring curls built mine up to respectable size.

Also, a rule of thumb an elder told me was to do twice as much work on hams as you do for quads. Part of the reason many guys quads overpower their hams is the work them more and harder. So put in the work on the hamstrings.

Me, I decided to fall in love with training hamstrings the same way we love training arms.

I got the same advice for the entire back of my body. For every press do 2 pulls. It worked great to get balanced when I was younger

 

[Bumpygooch]

They’re a muscle…of course they can grow.

Curl. A lot. Under control.

This is the way……

 

[jJjburton]

They’re a muscle…of course they can grow.

Curl. A lot. Under control.

Seated curls and lying leg curls combined grew mine quite well. I now only have a lying leg curl and don’t get much from just that and traditional barbell hammy work.

Seated curls work the second head that none of the other stuff does.

Same here. A combination of SLDL and seated hamstring curls built mine up to respectable size.

Also, a rule of thumb an elder told me was to do twice as much work on hams as you do for quads. Part of the reason many guys quads overpower their hams is the work them more and harder. So put in the work on the hamstrings.

Me, I decided to fall in love with training hamstrings the same way we love training arms.

Heavy seated curls, food, and maybe toss in some drugs. You know this.

Ok so i have definity trained quads as they are my stronger point.

So today i focused on hammys not so much glutes so will be doing i do 2 leg workouts a week, Quad focused and Glute/Dead Focused. My Glutes for sure take over, so went kind of light with this routine, so will be adding this is, as its not as intense either.

Today i went with this

Abductor
Adductor
Straight Leg DL
Seated Hammy Curls
Standing One Leg Hammy Machine
Laying Hammy Curls

I appreciate the input for all.

 

[jJjburton]

When you do the seated and Laying hammy curls are your toes in a neutral position, or more in dorsilexion?

 

[Bumpygooch]

Start with curls, activation is best in seated curls, 2nd in lying, the rest are kind of meh. 6-12 hard, heavy intense sets/week did the trick for me. Like MAC said, control, particularly on the eccentric and explode on the concentric. Looks like you may be close to overtraining with that routine, I barely do that much volume on leg(whole) day.

 

[iris]

Need to grow hamstring more, my glutes take over tremendously, what does anyone do for hamstrings? Are they even capable of alot of hypertrophy?

Anyone able to target hamstrings specifially for hamstrings? Or is always more so secondary to glutes?

Your glutes take over tremendously.... I wish I had that problem. I concur with the exercises that others have mentioned here. For me though, lying machine curls are a total no... so uncomfortable and they only end up bothering my lower back, a lot. But I see people do those all the time. If I do it on the floor, with a DB, it's better. I prefer seated or standing ones, unilateral rdls or the toes up version with a bb. I like swiss ball curls because you can be very strict with the movement (no weight but you can SS with another hamstring exe) or you can do them with a trx. If you are strong, Nordic curls are supposed to be good. I am totally crap at them. I have done ghr on that bench thing which is made for those and it is so hard not to cheat and do them properly.
I am sure you would do them better than me

 

[WeakPiggy]

Ok so i have definity trained quads as they are my stronger point.

So today i focused on hammys not so much glutes so will be doing i do 2 leg workouts a week, Quad focused and Glute/Dead Focused. My Glutes for sure take over, so went kind of light with this routine, so will be adding this is, as its not as intense either.

Today i went with this

Abductor
Adductor
Straight Leg DL
Seated Hammy Curls
Standing One Leg Hammy Machine
Laying Hammy Curls

I appreciate the input for all.

you can train how you like, idc, some of these a redundant movements, if time is an issue is where this is a problem. just fyi

 

[Deadp007]

My hammies suck, them bitches only take so much volume before its just junk reps. What I have done is increase the frequency, so the weak bitches get hit 2x in 7 days.
Lying leg curs & SLDL. Going to try the elevated toes I read above.

 

[AlexDavis43]

Look up Westside Barbell. In some of their protocols, one of the 4 days is a glute-dominant leg day which hits the hams hard.

Westside training in general is pretty hard on the entire posterior chain. You can find ham-dominant and glute-dominant protocols.

 

[Tbaz192]

I’ve definitely noticed major growth in my hamstrings. Coming from someone who’s 6’4 with stupid long legs. And missing cartilage in multiple places in my knee. Which ruins my leg days now. Can’t do half the normal things.

But having a good mind to muscle connection and really locking in on it helped.
Seated hamstring curl slow controlled with a drop set till failure. I get crazy good stretch and contraction. leaning back in the seat. And leaning forward over the leg rest thing. Changes up the stretch/tension points.

& with any rdls I’ve done the elevated toes and I definitely feel it way more in my hamstrings. Makes the stretch even stronger.
Just gotta keep the glutes out of it.

Up right leg curl feels awful to me. Can’t get a good stretch or contraction. Sure I am getting it. But not compared to seated or lying curl.

I hammer legs twice a week. Usually Monday and Friday. Gives time to recover and do it all over again & avoid junk volume.

 

[NewGuy756]

I haven't seen it mentioned here but you might want to look in nordic curls.

 

[Ghoul]

Need to grow hamstring more, my glutes take over tremendously, what does anyone do for hamstrings? Are they even capable of alot of hypertrophy?

Anyone able to target hamstrings specifially for hamstrings? Or is always more so secondary to glutes?

Thought you meant something like this

For the first time, scientists create a lab-grown limb

A team of researchers at Massachusetts General Hospital has grown a rat limb in a lab -- paving the way forward for bioengineered human transplants.

www.cnet.com