anyone know a good hamstring workout

[david beckham]

i wanna input somore variety in my ham workouts. any sugestions .

[JJFigure]

Stiff-legg deadlifts are a must - I do them every leg workout. I keep my back parallel to the ground (Romanian style), very slight bend to the knees, and focus on using only hams and glutes to pull the weight. Then, you also need to work the bicep of the hamstring, so any variation of a curl will work. For a change-up from regular machine curls, try dumbell curls. You lie on a flat bench with knees the last part of your leg touching the bench and ankles parallel to ground. A partner (unless you're balance gifted) places a dumbell between your feet and you curl it, focusing on the bicep (very similar to a concentration curl). Bring legs back down to almost parallel (you don't want to lose the dumbell) and repeat. Start light ~25lbs. or so, until you get the feel for it. They are awesome.

You can also try dropsets on the seated leg curl - start with a weight you can curl 4 - 5 times, drop the weight 10 - 20 lbs and curl 4 - 5 times, and drop the weight 10 - 20 lbs. for one last time and curl 4 - 5 times. Your hamstrings will feel like they're going to explode!

Good luck!

[preist943]

yeep bro thats the ticket drop sets on the leg curl and stiff leg deadlifts also remember when you go deep on squats and leg press it works hams too

[Big A]

Also, when you are pulling up on the stiff leg deadlift, don't forget to squezze your ass as hard as you can, as you are coming up. That also works if you squeeze it when you are doing the negative in the lying leg curl.

[Ermantroudt]

Granted I train for strength, but these are what has help make my hams bigger and stronger:

1. Glute Ham Bench
2. Dimel DL
3. Lo Cable DL
4. Pull-Thru
5. Rev. Hypers
6. Sled Pulling
7. RDL's

Ermantroudt

[GOOSE]

just an idea boys
i split my leg workouts i hit quads one day then hamies later on in the week!
for my hamstring workout ive started throwing in deadlifts(as ive stopped doing them on back days).
i start DL for 5 sets then move on to hamstring curls, single curls and then finish off with a nice stiff leg DL to strech them out. my hamies have really responded to this one!
guaranteed your hamies will be fu*@#$ the next day!

[Ozzy]

i like to keep my training sessions short and also train ham seperate to quads. You could try this

leg curls
1 x 60 - to absolute concentric failure
1 x 15 and double drop set - again, all sets to complete concentric failure

SLDL's
1 x 10 - heavy, but not quite to failure
1 x 10 - double drop, to concentric failure

I picked this style of training up from a Paul Borreson training video. I have been using it for about 4 weeks now and not only get a great burn, but im make reasonable gains with it too.

You can apply these sets and reps to all muscle groups by doing an isolation exercise first to pre-exhaust, and then a compound to build the mass.

[NUTSOE]

does anybody do goodmornings anymore?

[defdaz]

I totally agree with JJFigure - dumbell leg curls are fantastic! I use a slight decline bench though, to make better use of gravity in a bigger part of the movement.

Daz

[JJFigure]

Great suggestion on using a decline bench with the dumbbell leg curls - I never even considered it.

Yes, I do goodmornings - I considered them the best lower back exercise out there. I don't go heavy though - I stay in the 12-15 rep range and pause at the bottom.

[Tate]

I split my leg workout into two days I have a hip dominant day and a quad dominant day it seems to work well for me.

[bloded]

glute -ham raises are a must for hamstrings works them fro top to bottom ,I havent ever used the bench made for them but you can do them without one .

[crackerjack414]

iam probely gonna get blasted for this but hat i havefound works realy well is preexhaustion before squats. WHat I mean by this is I will do some quad work first before the squats. My main problem is that my quads grows alot faster than my hams by doing this it helps me maintain a sense of balance between the 2