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Originally Posted by TheProtege  I am going to do super set calves in with legs. I'm also going to super set abs in mondays and wedsndays. Do you think I should add another hamstring workout? If so what would you recomend? |
I'd probably get a total of 3-4 exercises for both quads and hams. (I have huge calves genetically, so I can only work them every 2 or 3 leg workouts).
As for hams, mine respond exceptionally well to stiff legged dead lifts. There are two different curl machines at my gym, one seated & one laying down. They both work ok. The best, however - for me, are dumbell hamstring curls. My hams scream when I do them.
Use an incline or decline bench, at a 45 degree angle (or lower) with the high end facing the mirror. Lay on the bench, facing the mirror, with your upper body at the upper end, and lower body at the lower end. Scoot up enough that you have a little clearance for your feet at the bottom. You'll be holding onto the top of the bench (or the leg bads if you're using a decline bench turned backwords) for support. Start light! Have your partner hold a dumbell (vertically) between your feet, & clasp it between the insoles of your feet, with the soles of your shoes facing upwards, touching the bottom of the top plate.
Raise the dumbell (bending at the knees) as far as you can, without pushing the lower leg beyond 90 degrees from the plane of the bench. (if you go past, the resistance is lightenend, the center of gravity changes, and you are more likely to drop the dumbell. In this postion, your balls are beneath it. IOW - don't drop the dumbell!) You want to maintain continuous resistance, raising to almost 90 degrees, then lowering as close to 0 degrees as is possible. Do not stop at either end of the movement. Slow, controlled motion. It may help, at first, to have the bench positioned parrallel to the mirror, so that you can see the position and motion of the movement, until you get used to it. (Do not lift heavy while looking at the mirror to the side or you'll risk a neck injury).
Cons
1) You'll look like an ass.
2) It will appear that you've 'Assumed the position'
3) It will hurt at first, because you're probably hitting muscles from a different angle than you have before.
Pros
1) The way you have to squeeze your legs together to hold the dumbell hits an area that you probably don't know you have. (Remember go light the first days you use this one)
2) It can be used as a starter or finisher (sort of like extensions for the quads
3) BOOM! As soon as your hams start peaking like a great big version of biceps, the other trainers will be green with envy.
4) (and this is the best one) After a few weeks, (just after pro #3 takes place) you'll see a lot of guys at your gym 'assuming the postion', 'looking like an ass', and desperately trying to catch up with your progress in that area.
TEAM BIG PAY CHECK 
