Bringing up Hams

[bcaamuscle]

I'm not sure but I'm worried my hams are lacking in development. Presently to hit hams I do:
(Deep Squats)
Laying Leg Curls
Glute Ham Raises

Is there anything else I should be doing to hit them?? Maybe straight leg deads or something?
Would I do straight leg deads on back day or leg day?
Would I substitute out sumo deadlifts for stiff leg deads a couple exercises a month?

Input appreciated

[Zylo]

How about some Barbell Lunges?

Youtube Demo (http://www.youtube.com/watch?v=5ayGAvtK7QI&feature=related)

[massabsamurai]

http://www.youtube.com/watch?v=o7sGNHojMDE&feature=channel

[kawikaratekid]

Stiff legged deads

[bcaamuscle]

Zylo last time I did lunges I think I pinched something lol i ended up with a pulled glute and a knot which was very uncomfortable for a few days. Still not really sure how that happened I was only using light weights.
I want to add stiff legged deads, but I'm not sure of the proper scheduling, which day should I be doing them and should I do them instead of a basic sumo deadlift?

[Dryvrgrl]

My Fav!!
http://www.youtube.com/watch?v=pNaqjlxJF_0
but that guy is a pussy in the video.. do it withough hands on the bottom!

[moh2010]

From Charles poliquin:

9. Best Reps for Hamstrings

For hamstring hypertrophy, do low reps in a leg curl machine and higher reps in stiff leg deadlifts, Romanian dead, reverse hyper, and back extension. The reason why is because when you’re working your hip extensors you’re also working your glutes and erector spinae and those tend to be higher rep muscles.
In other words, if you’re using the leg curl machine you should be using eight reps or less. Someone with a higher training age may only need three reps, but use a higher amount of sets, like 10 sets of 3.

[O-Train]

^^^ That's really interesting because when I do leg curls I find the weight feels relatively light then my hamstrings just die. It's like my hamstrings just don't want to function in a higher rep range. Explosive concentric, controlled eccentric, high weight and low reps seems to work best. My gym has a unilateral hamstring curl machine that I really like.

Stiff leg deadlifts are probably my favourite hamstring exercise.

[red rocket]

My Fav!!
http://www.youtube.com/watch?v=pNaqjlxJF_0
but that guy is a pussy in the video.. do it withough hands on the bottom!

THIS

[bcaamuscle]

I've been doing glute ham raises..maybe I'm just impatient lol

[Praetorian]

Low box squats and glute ham raises are by far the best hamstring movements you can do...leg curls pale in comparison!!
P

[bcaamuscle]

Thanks for the input Praetorian!

[JonnyO]

I always start legs off with Hams. Staple exercises I begin with are either seated or lying leg curls. And there's more to it then just doing the exercises, play around with rep schemes and rep tempo to make things harder, on your last set try drop sets and high rep quarter reps to really fry them at the end of the set. Extend your legs all the way at the bottom of each rep too for a full stretch and a slow negative. One thing I do on seated to make it harder to cheat and a better contraction in lean forward and hug (or try to) the thigh pad, it makes the exercise way more difficult and impossible to cheat this way.

SDLs are usually done at the end of workouts for me, and they are also a staple exercise. As well as glute hams raises, I'll finish with one or the other.

[Talo]

Heavy low rep squats will hit your hams and glutes

[SylviaM]

Low box squats and glute ham raises are by far the best hamstring movements you can do...leg curls pale in comparison!!
P

Agreed,i would also had Goodmornings/Stiff legged deads.They work real well for me

[beretta96]

yeah those are sweet for hams. No ball and no push up either. We cradle a plate against our chest. If you fail your nose hits the floor!


My Fav!!
http://www.youtube.com/watch?v=pNaqjlxJF_0
but that guy is a pussy in the video.. do it withough hands on the bottom!