Hamstring Routine help

Smurf006 · 10-12-2005, 04:04 PM

Can anyone give me a good routine for hamstrings? Currently, I'm doing stiff legged deadlifts, leg curls and single legcurls 4 sets at 8-12 reps. Anyone think I should change the rep range around for specific exercises?

philosopher · 10-12-2005, 05:21 PM

i'm doing the same thing as you starting with
stiff legged deadlifts 4 sets 12,10,8,6 reps
stitting leg curls 3 sets 12,10,10 reps
lying leg curls with 1 leg 3 sets 10,8,20 reps

[Tor] · 10-12-2005, 06:52 PM

try sumo deads/squats and box squats

Diesel · 10-12-2005, 08:27 PM

i wouldnt do box squats. i think your routine is fine. if you technique is really good for stiff leg deads then you may be able to go a little lower in reps. I would say no lower than 5 tho. If you would want to, for your last set of single leg curls, you could try to do 15 reps or so. then you would really get the blood in there and get a great pump.

Smurf006 · 10-12-2005, 10:31 PM

Thanks for the suggestions. I'm going to try to shock my hamstrings in two days and post the results.

**fahad** · 10-13-2005, 02:26 AM

Quote:

Originally Posted by Smurf006

Can anyone give me a good routine for hamstrings? Currently, I'm doing stiff legged deadlifts, leg curls and single legcurls 4 sets at 8-12 reps. Anyone think I should change the rep range around for specific exercises?

i dont c any mistakes of your exersice selection or order....u can put your toes an a plat 2 maximuz the stretch in the hams,,,and u can do seated leg curls.....actully hamstrings r a beautiful espasailly when u do a side chest or a side triceps pose....i look at mustafa momamad and art atwood also alexander fedrove and gustavo's badel hamstrings and say dame these guys really motivat me 2 train my hams like a motha fuka.....just make sure 2 train it equally and by giving it the same volume as u do for quads...

**fahad** · 10-13-2005, 02:26 AM

put your toes an a plat 2 maximuz the stretch in the hams....this is for stiff legged deadlifts......

cham · 10-13-2005, 03:01 PM

I to recommend sumo squats. I dont believe true mass comes in the hamstrings by only doing leg curls and stiff l d l's. Our hamstrings get indirectly hammered in typical squat sets and leg press setions. Do the squats bitch :)

G O R T · 10-13-2005, 11:11 PM

Quote:

Originally Posted by Diesel

if you technique is really good for stiff leg deads then you may be able to go a little lower in reps. I would say no lower than 5 tho. If you would want to, for your last set of single leg curls, you could try to do 15 reps or so. then you would really get the blood in there and get a great pump.

Excellent advice! I would also recommend doing the leg curls (8 sets) Twice a week for a while.