[XTRMMUSCLEMASS]

my quad get sore a little day after but not my hamstring it looks like i cant shock them enough

Lying leg curl 3 X 10
Seated Leg curl 2 X 10
Standing leg curl 4 X 6

can you suggest a real good one that would put me in the ER the next day LOL

[ZackKnight]

step ups
straight legged deads
lunges

[XTRMMUSCLEMASS]

Originally Posted by ZackKnight

step ups

isnt step up for the glutes? cuz i have seen only women doing them at the gym i dont know

[ZackKnight]

nah. it's for hams too. the hams are also extender muscles.

ive gone anywhere from 135 to 225 on them. it's a great workout.

[XTRMMUSCLEMASS]

tnx im going to gym right now .

[ZackKnight]

ur welcome man. good luck.

[musclemaniac uk]

SDL's are the shit!

[TheWall]

Still Leg Deads

I do them mainly with a barbell and then finish with some light concentration deads with dumbells. The way you can hold the dumbells gives you a wide range of stretch on your hams.

[KM]

My hams get sore or burn very rarely, but that doesn't mean they don't grow. SLDL's are great, if you haven't tried them I'd give them a go. Also try variations of lunges; walking, barbell, dumbbell.

With a more erect torso on your Romanian deadlifts, will put the weight more on your legs rather than your lower back.

[ShakesAllDay]

Don't forget, another GREAT way to shock the muscles is to vary tempo. Try slowing down or speeding up your reps.

I incorporated Time Under Tension (TUT) tempos and it made every single muscle in my body sore for the first two weeks doing it. I think the main thing was the slow negatives (at least 4 seconds) combined with a 2 second pause at peak contraction.

[mabo]

Personally I hate the feeling of sore hams, but something like this should leave you pretty wrecked:

Squat: Work up to heavy set of 4-10, using a wide-ish stance.
SLDL or Good Morning: 5x5
glute ham raise: 3x8
leg curl: 2x15-20

[KM]

Originally Posted by mabo

Personally I hate the feeling of sore hams.

I agree, it feels like you're constantly cramping up.