Hamstring King(sl deads or curls??)

[DonkeyKong]

Well in training hamstrings My routines dont have much variety in them.
Basically some type of leg curl and Stiff leg deads.However latley Ive dropped
stiffleg deads after reading a few times and believing that your just streching
them while holding weight in your hand and this seemed dangerous to me.they used to be my core hamstring movement but Ive switched to seated leg curls on a Hammer strenght machine.I already squat,deadlift ect
so there not lacking in size but I want them strong to assist in these lifts.Does anyone have any opinons on the best way to train hams for size and power?I basically treat hamstring work like calf,abs,ect like neccarsy
for support but not like its a major priority....

 

[getswoll]

You shouldn't treat you hammies just as "support" work. You should train your entire posterior chain with intensity and determination. If you do deads and squats you must realize the role hams play as prime mover. I would drop the leg curls and go to pull throughs and or glute/ham extensions. You are already getting a good bit of ham work from you deads, so you don't want to over train, but you don't want to do a bunch of junk sets of leg curls either.....

GS

PS: all of this, is of course, assuming you are not trying to be a bodybuilder, then by all means, waste all the time you want... hehe

 

[Bob Smith]

IMO, SLDLs and similar are some of the best movements for hamstring size and strength. They are far and away better than any form of leg curl. If you could only choose two direct ham movements (and had the equipment available), then I would say 1) SLDLs and 2) glute/ham raise.

 

[morepain]

IMO, SLDLs and similar are some of the best movements for hamstring size and strength. They are far and away better than any form of leg curl. If you could only choose two direct ham movements (and had the equipment available), then I would say 1) SLDLs and 2) glute/ham raise.

i enter my vote for glute ham raises followed by good mornings.

 

[Blue09]

IMO, SLDLs and similar are some of the best movements for hamstring size and strength. They are far and away better than any form of leg curl. If you could only choose two direct ham movements (and had the equipment available), then I would say 1) SLDLs and 2) glute/ham raise.

+1

Curls aren't even in the top 5 for best hamstring exercises! They do feel good tho

 

[CyniQ]

+1

Curls aren't even in the top 5 for best hamstring exercises! They do feel good tho

My ham's cramp like crazy when I try to curl.

 

[Girth]

BobSmith nailed it. However, you can't really say that one is king. The hams have two functions, and thus each function must be trained. Which is accomplished by using what Bob dictated.

 

[Bob Smith]

BobSmith nailed it. However, you can't really say that one is king. The hams have two functions, and thus each function must be trained. Which is accomplished by using what Bob dictated.

With a glute/ham raise, IIRC, both functions of the hams are stressed very nicely. You are able to get hip extension and leg curling at one time. Killer movement, and usually an ego killer, as well.

 

[Grizzly]

I'd bet they are an ego killer. I've never tried them, but I'd wager I can't move my big fat ass.

 

[Bob Smith]

I think the first time I tried glute/hams, I could barely complete 5 reps with a 25 pound dbell in my arms. It is such a different movement from anything else that it takes a while to get used to proper form.

 

[monsoon]

you can build them up quickly with practice, buy a gh raise. grizz, you can try mine next time you visit.

 

[Grizzly]

Did I mention my sister just moved to Scottsdale?

 

[Bob Smith]

Did I mention my sister just moved to Scottsdale?

Yeah, she sent me her phone number the other day.

 

[Grizzly]

I sent it to monsoon and he's got the 15 mile away from her jump on you. You lose!

 

[Bob Smith]

I sent it to monsoon and he's got the 15 mile away from her jump on you. You lose!

Travelling to AZ isnt in my budget at the moment. Plus, I think Jewel would be a little perturbed.

 

[monsoon]

c'mon bob, tickets are cheap in the summer, plus it's grizz's sister!

 

[Girth]

Ego Killer for sure! It's humbling at best, when you can dead and squat 4-500, yet barely lift 3/4 of your own bodyweight, with the same appendages!

 

[combat_action]

I don't know. EMG studies if you believe in that sort of thing say otherwise in regards to SLDL's.

Hamstrings:
Seated leg curls - 88
Standing leg curls - 79
Lying leg curls - 70
Stiff Legged Deadlifts - 63

References:

1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), Behavior of human motor units in different muscles during lineally varying contractions Journal Physiology (Lond), 329:113-128.

2. Kobayashi Matsui, H. (1983), Analysis of myoelectric signals during dynamic and isometric contraction. Electromyog Clin Neurophysiol, 26, 147-160.

3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

4. Moritani, T. and H.A. deVries. (1987), Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction. American Journal of Physiological Medicine, 57:263-277.

5. Moritani, T., M. Muro, and A. Nagata. (1986), Intramuscular and surface electromyogram changes during muscle fatigue. Journal of Applied Physiology, 60:1179-1185

 

[Bob Smith]

I don't know. EMG studies if you believe in that sort of thing say otherwise in regards to SLDL's.

Hamstrings:
Seated leg curls - 88
Standing leg curls - 79
Lying leg curls - 70
Stiff Legged Deadlifts - 63

I think that EMG studies have some merit, but based on experience (mine and others), there is no way leg curls are more effective than SLDLs.

 

[Girth]

EMG is most often spot on. So in the case presented above, perhaps a better way to look at it would be...........A lift that requires you to move your body, whilst performing the lift, will cause more stimulation/results, than that same lift done in a fixed position. Case in point, pull-ups vs. pull-downs, and countless others.