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  • hamstrings weakpoint

    First I would like to say thanks to the board for lots of great info. Im 5'11 around 265 and been lifting seriously about 6 years. Now im on my second dc blast. My weakest points are my hams and would like to put the best possible focus on them. For Quads im doing squats, hacks and leg press. Hams Im doing sldl seated curl and lying curl. Now i was thinking of changing out my leg presses for lunges and adding widow makers to my hamm exercises but would first like to hear some opinions from some experieced dc trainees.

    Thanks

  • #2
    Ditch one of your curl in favor of GHR's, and replace your leg press for a sumo press, or a split squat. Change your style of squatting or hack squatting and make sure your bottoming out each and every rep.

    Use GHR's RP'd for 15-25 reps. Don't add weight until you hit 25+rp. Good solid reps. After you add 20-40lbs on that, then start using GHR's as one big straight set for 10-30 straight reps. Start high on that, and work on adding weight each session, until you get to 10 reps with a lot more weight then you were doing with 30 reps.

    After that, see if they are still lagging. Give it 4-5 months (a couple blasts). If they are still not budging, I would switch to the three way to better bomb the legs.

    That is just what I would suggest. GHR's and split squats blew up my hammy's. If you can do 30 straight good reps on GHR's at 265, then I think you will be well on your way to bringing up your hams.

    Just my opinion..which is heavily influenced by Dante's recommendations.

    2012 EUP's Mission Submission II
    -1st SuperHeavy Gi
    2012 Hayastan Grappling Challenge New York
    -1st Heavyweight Gi
    2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
    2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




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    • #3
      good mornings and romanian deadlifts are good as well
      my little journal

      http://www.intensemuscle.com/showthread.php?t=44981

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      • #4
        Go wide and deep as shit on your quad movements and press with the heels.
        Max Muscle
        5020 Katella Ave.
        Los Alamitos, CA 90720
        www.MaxMuscleLosAlamitos.com

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        • #5
          I'm on my cruise and was just experimenting with some new exercises. I tried a sumo stance stiff legged deadlift. Holy cow! I did not go heavy on them as I just did them to get a feel and I still woke up sore. I think these are going in my upcoming blast.

          I also concur with Lock on the GHR...per the guidance of Homon, Dante and Dave Henry, GHRs and certain variations are killers on the hammies and I keep a variation as a staple hammie exercise.
          Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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          • #6
            Originally posted by Lock it Up View Post
            Ditch one of your curl in favor of GHR's, and replace your leg press for a sumo press, or a split squat. Change your style of squatting or hack squatting and make sure your bottoming out each and every rep.

            Use GHR's RP'd for 15-25 reps. Don't add weight until you hit 25+rp. Good solid reps. After you add 20-40lbs on that, then start using GHR's as one big straight set for 10-30 straight reps. Start high on that, and work on adding weight each session, until you get to 10 reps with a lot more weight then you were doing with 30 reps.

            After that, see if they are still lagging. Give it 4-5 months (a couple blasts). If they are still not budging, I would switch to the three way to better bomb the legs.

            That is just what I would suggest. GHR's and split squats blew up my hammy's. If you can do 30 straight good reps on GHR's at 265, then I think you will be well on your way to bringing up your hams.

            Just my opinion..which is heavily influenced by Dante's recommendations.
            Hey lock thanks for the detailed reply. gonna change one curl to a GHR and sub my leg press for split squats. Now do you do your split squats with your back foot elevated?

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            • #7
              Sumo leg presses on incline press machine, knees to chest. You will feel it right away.
              2014 USPA Nevada State / Regional Championships - 1,168 total

              2014 USPA National Championships - 1,235 total

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              Journal: http://intensemuscle.com/showthread....80#post1112980

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              • #8
                Originally posted by ironsuicide View Post
                Hey lock thanks for the detailed reply. gonna change one curl to a GHR and sub my leg press for split squats. Now do you do your split squats with your back foot elevated?
                I never did, no. Here's a random video of what I am talking about, but when I did em, I had a different posture to allow me to drive more backwards and not straight up, and I used a barbell obviously.

                [YOUTUBE]nyg1cVYByIo[/YOUTUBE]

                2012 EUP's Mission Submission II
                -1st SuperHeavy Gi
                2012 Hayastan Grappling Challenge New York
                -1st Heavyweight Gi
                2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
                2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




                Help me, help you! To get a great discount from TrueNutrition just type in MCS722 in the code box when you check out!


                New pursuit: competitive grappling, and enjoying my life

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                • #9
                  i recommend split squats to be done with the back leg elevated and using dumbbells
                  my little journal

                  http://www.intensemuscle.com/showthread.php?t=44981

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                  • #10
                    I personally love pause squats for hams (as well as quads and adductors)

                    squat deep in the hole, pause for a 2 count, then drive through the heals, forcing your posture not to tilt forward

                    the next day your hams will be destroyed
                    CEO of Morphogen Nutrition
                    MorphogenNutrition.com



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                    • #11
                      You could always replace your quad exercises for compounds in which the hamstrings are more active, if you don't mind putting your quads as second priority.
                      Instead of Squats, Leg Press or hacks, do...

                      Wide Stance squats
                      Sumo or half-sumo Leg Presses knees to chest
                      Lunges widowmaker
                      Split Squats widowmaker
                      Belt squats

                      ... on two or even three, days of your rotation. For example, hit wide stance squats day 2A, day 2B regular squats or leg press, day 2C Sumo Leg Press.

                      After that you just have to figure out what are the best bang for your buck movements for the hamstrings. Take a 2 week cruise if you need and spend that time evaluating what exercises gives you more ham stimulation, write down what you think about each one and select the top 3.
                      "If you're ready to do DC, you're not gonna give a flying f*(k about fatigue from the previous exercise. You get under the bar and kill it, each and every time." - homonunculus

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                      • #12
                        hey thanks for all the replys been a big help. Its nice to be on a board were the main focus isn't AAS kinda refreshing. Last B workout switched to GHR and did split squats got 28 reps RP body weight on GHR and was suprised really tried for 30 but just couldnt get past the sticking point. Split squats were very humbling also felt it real deep in the quads also and loved it. Now I do have one newbie question on the 3 way split. Not quite sure as how switching to it could help me bomb my legs harder? I do understand splitting up my A workout because by the time i get to back im pretty well whipped and that will be my main reason for switching over but doing bis and forearms first doesn't seem to effect my legs. Now im asssuming its the extra split day pushing back an extrra day of rest between.

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                        • #13
                          Originally posted by ironsuicide View Post
                          hey thanks for all the replys been a big help. Its nice to be on a board were the main focus isn't AAS kinda refreshing. Last B workout switched to GHR and did split squats got 28 reps RP body weight on GHR and was suprised really tried for 30 but just couldnt get past the sticking point. Split squats were very humbling also felt it real deep in the quads also and loved it. Now I do have one newbie question on the 3 way split. Not quite sure as how switching to it could help me bomb my legs harder? I do understand splitting up my A workout because by the time i get to back im pretty well whipped and that will be my main reason for switching over but doing bis and forearms first doesn't seem to effect my legs. Now im asssuming its the extra split day pushing back an extrra day of rest between.
                          Switching to the three way allows you to target a part more easily, simply because you are doing less work that day as compared to the two way.

                          Example: Normal leg day on two way, you have to do bi's and forearms first...but with the three way, all your energy is put into your legs, allowing for a widow on hammys perhaps, and even an additional set on quads...it's more modifiable to help bring up weaker parts as well. That's the main reason the most advanced guys use the three way, or even dante's 5 way: it allows you to focus on one, maybe two parts with a ferocity. Where as the two way will allow for the most overall growth potential, the 3 way has better ability to bring up a lagging part.

                          Hope that makes sense, lol.

                          2012 EUP's Mission Submission II
                          -1st SuperHeavy Gi
                          2012 Hayastan Grappling Challenge New York
                          -1st Heavyweight Gi
                          2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
                          2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




                          Help me, help you! To get a great discount from TrueNutrition just type in MCS722 in the code box when you check out!


                          New pursuit: competitive grappling, and enjoying my life

                          Comment

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