Hamstrings

[ryno9000]

This is my split:

Day 1 Shoulder/Hamstring/ab
Day 2 Chest/Quad/Bi
Day 3 Back/Calf/Tri
Repeat
Day 7 off

I've made excellent gains by splitting up my legs like this before. I'm just curious what I can do for hamstrings besides 1) straight-leg deads 2)curls ? ? ?

Obviously you can incorporate drop sets and things of that nature, but as far as exercises themselves, I'm at a loss. I have even tried doing a stability ball bridge/hamstring curl but found that to be semi-worthless at least for bodybuilding purposes. Anything I am over looking?

 

[ExtraMile]

variations of deadlifts/good mornings and leg curls from different angles are about it. You could give weighted hypers on either a roman chair or 45 degree bench a shot too. Your gym probably wont have the bench for it but if it does then glute ham raises would be worth a try too.

 

[bblazer]

Box squats with a wide stance

Glute ham raise

Reverse hypers

Good mornings

Deficit deadlifts

Hack squats

That should get you started.

B-

 

[ryno9000]

Box squats with a wide stance

Glute ham raise

Reverse hypers

Good mornings

Deficit deadlifts

Hack squats

That should get you started.

B-

I'm going to need some further explanation on:

Deficit Deads
Glute Ham Raise
Reverse Hypers (are these back ext.?)

I do my hack squats on Quad day. And honestly even with those I am trying to steer clear from. My vastus medialis is WAY too developed in comparison to my vastus lateralis and hacks seem to only exacerbate that. I'm all ears though.

 

[bblazer]

Deficit deadlifts are where you are standing on a box and you preform a deadlift. Essentially giving you an extra few inches of ROM - as if the bar were on the floor.

Glute ham raise is probably the #1 assistance exercise to the squat or deadlift. You need a device like this one to do them. Here is Dave Tate showing you what it's all about.

A revers hyper is where you lay on top of a bench that has a swinging pendulum below it with weights attached. You hook your feet to that pendulum and than try and straighten things out. Here is a video of the inventor, the great Louis Simmons, showing how it works.

B-

 

[EZ_E]

Deficit deadlifts are where you are standing on a box and you preform a deadlift. Essentially giving you an extra few inches of ROM - as if the bar were on the floor.

Glute ham raise is probably the #1 assistance exercise to the squat or deadlift. You need a device like this one to do them. Here is Dave Tate showing you what it's all about.

^^ This is a great one, one of my favorites

A revers hyper is where you lay on top of a bench that has a swinging pendulum below it with weights attached. You hook your feet to that pendulum and than try and straighten things out. Here is a video of the inventor, the great Louis Simmons, showing how it works.

B-

If your gym doesn't have this ^^ machine, I've done these on a standard hyper extension deal with a dumbell between my feet...

~EZ

 

[jiggagold]

You can also do glute hams on the lat pull down machine, you put your knees where u sit and your heels up against the pad where your kness would go. Lower slowly to the floor then press your self up.

fuck heres a video

YouTube - Glute-Ham Raise performed on Lat-Pulldown Machine

 

[ryno9000]

Dude - you guys are all amazing. Thank you SO much.

 

[jiggagold]

u dont need the gay bosu ball, i just use the floor to push up, this shit will kill you, be surprised if u can only get 3 or 4 in a set