Hamstrings

aadams

aadams

Cathlete
Hello everyone,

This is my first post. I've been reading all of the different forums here now for about 2 months and have learned quite a bit. I've always considered myself a fairly decent fitness buff but had no idea until I saw Cathe on television and then went on to find out more online. WOW, I am no longer bored with my day to day workouts. Now 15 dvds later and adding on I have a question.

My legs have always developed fairly quickly over the years with the running and free weights and machines I'm so used to doing but my hamstrings just never seem to quite measure up like the quad area. I do all the things you're supposed to do, leg curls, straight leg dead lifts, running and I can feel it the next day but still can't quite get them where I'd like. They don't look bad but I know they could look better. I'm just out of ideas. Cathe's workouts have helped I will say.

Any suggestions would be great, for the record I'm 5'6, 118-120 lbs athletic build and I eat good for the most part and always have. Oh, and I'm 42, (YIKES!)

Annette
 
I've always had the same problem--my hams are weaker than my quads. A trainer once told me that you were supposed to be able to lift the same weight w/both but I really don't believe that. Quads are bigger muscles than hams.

Are you still going to a gym? One thing I've done is isolate each side when I do ham curls, meaning I work one leg at a time. Can be done on sitting or lying ham curl machines, but my favorite is the standing ham curl--it really helps you hit the muscle hard.
 
Hi Annette,

Have you tried any of the floorwork in Cathe's leg workouts? They usually include some good stuff that hits the hamstrings, such as roll-outs with the ball, one-legged bridge, etc.

A few workouts that come to mind for this are PS Legs, Legs & Glutes, and Pyramid Lower Body.

One thing I've been doing lately for hamstring (and other parts of the leg) is one-legged versions most exercises, for instance one-legged hamstring curls, one-legged deadlifts (with a leg raise for fun!), one-legged press, etc. For me, these seem to hit the muscles a little differently, in a good way.

Good luck!
 
Thanks for the quick reply back Laura, yes I do still go to the gym for reasons like that, to target areas that I feel need more work than I get from the video. I do the one legged leg curl you mentioned and still do to this day. In fact I start out with lifting one leg at a time then immediately follow up with both legs as the same time with much more wight and I'll do 3 sets like this.

I wish I could lift as much as I do for the quads because that is alot. I usually have to remember to not go so heavy so I won't look out of balance if you know what I mean. I haven't tried the standing leg curl but will look for it next time I go.

Thanks!!
 
Hi Gayle,

Actually I have done that. I just did PLB two days ago and own B&G, L&G and GS Legs. That ball does make a difference, i usually do extra sets even after she had moved on to the next exercise.

I'll keep trying though.

Thanks,
Annette
 
>I've always had the same problem--my hams are weaker than my
>quads. A trainer once told me that you were supposed to be
>able to lift the same weight w/both but I really don't believe
>that.

You're right to not believe it. That would actually be an imbalance. Hams should be about 70% as strong as quads. More or less leads to muscle imbalance.
 
No actually each muscle should balance out like the opposing muscle ..

hamstring v/s Quad
tricep v/s bicep
abs v/s back

the only exception would be the calves (they can lift extremly heavy weight)

you will have to work up to it .. but your hamstrings can lift as much as your quads on certain exercises ..

Here is my once a week gym workout on the legs (the rest I get from my classes and videos .. lots of squats, lunges, and large step ups)

Quad - machine -leg extensions
first set do w/both legs (I work 50# at 15 reps)
second and third set work single leg extentions ..this way one leg will be as strong as the other . . sometimes you may compensate w/one leg for the weaker one (I work 30# at 15 reps on both legs)

Hamstring - machine -leg curls
first set do w/both legs (same weight 50# for me - 15 reps)
second set - alternate single leg lifts (same wieght 30# - 15 reps each leg)

Quad/Hamstrings/hip flexors/buttock - Leg Press
do three set - each set work w/different angles in the legs example: wide toes straight - wide toes out - hip distance apart toes straight) (I use 100# on each side of the press)

Calves - three set of 15 - 20 reps (I angle my toes different each set to get all the muscles of the calves .. work at 100#)

I find this once a week .. combined w/my regular workouts works.

My hamstrings are cut .. and defined .. have a nice V in the back .. and they are in perfect balance w/the front quad.

I use the same weight on my gym upper body workout on the biceps and triceps also ..

(I am also athletic build - 5'6" - 138 lbs - 40 years old)

Hope this helps

:7
 
>No actually each muscle should balance out like the opposing
>muscle ..

Not in a 1-to-1 ratio, according to kinesiologists. There are other things that factor into how much a muscle can lift, like leverage.
 
like leverage>>>

yes .. that is why on the extensions you CAN lift the same weight!

And you will have to work up to it if the hamstring is weaker ... you will need to build up to it .. and usually one leg is weaker .. and by working them one at a time you will build up the weaker leg .. :)
 
I have enjoyed reading this because my legs are kind of skinny compared to the rest of my body, and I would really like to build maximum muscles there.

I was going to purchase "Slow and Heavy" for this.

Would you agree?

Thank you!




"Life is too short - Be the best you can be every single day of your life!"
:) :) :)
 
>>No actually each muscle should balance out like the
>opposing
>>muscle ..
>
>Not in a 1-to-1 ratio, according to kinesiologists. There are
>other things that factor into how much a muscle can lift, like
>leverage.

Yeah, I don't think that could possibly be true. I think more due to muscle size & grouping than to the type of exercise. I mean, chest is the opposing muscle to the back & there's no way my chest muscles are lifting as much as my back muscles. Tris oppose bis but triceps are a 3-muscle group & biceps are a 2-muscle group so my triceps lift heavier weights than my bis. Same with legs--like I said, quads are a much larger muscle than hams so it doesn't make sense that you'd lift the same weight.
 
Thanks ladies for all the helpful advice. I am doing alot of what each of you has mentioned with the exception of kickboxing ( I have KPC but haven't done this yet) so it sounds like I just need to increase weight in the hampstring area and vary it up a little more. Like I said, they don't look bad, I mean you can tell I work the area, I just want them to be as muscular as my quads.

Today is leg day so I will try some new things at the gym later.

Thanks.
Annette
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top