posted Sat, 09/09/2023 - 02:41
941
Hamstrings
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I'm here to share my leg day routine, specifically leg day 2 of the rotation. It's got me breaking a sweat, but there's something about those hamstrings that's been bugging me. Here's what my routine looks like:
- Straight Leg Dumbbell Deadlift
- Seated Leg Curl
- Straight Leg Calf Press
- Lower Back Extension
- Hanging Leg Raise
Now, don't get me wrong; I love pushing myself during leg day, but there's this elusive mind-muscle connection that seems harder to find with my hamstrings compared to other muscle groups.
With my biceps, I can practically feel the fibers contracting, but when it comes to the hamstrings, it's like they're playing hard to get. Dirty sluts!
Am I the only one wrestling with this? Does anyone else find it challenging to mentally connect with their hamstrings during workouts?
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I have the exact same problem with mine, I’m very quad dominant
Personally, my hamstrings are as disconnected from my mind as anything I couldn't care about,ha. Seriously tho, no its not just you. My leg curls seem to always be my weakest lift as well as slowest to progress. It's insane how much how much more progress I'll make in the quads while the hams just don't wanna cooperate. I know it's all me which is probably what's most frustrating about it
For my hamstring leg day I enjoy warming up w some lying leg curls (machine) and I will typically start with 4 sets, 20,15,15,12 reps. I keep a slow steady tempo and squeeze hard at the top of the movement. Tempo is usually 3:1:4. This helps me make the connection with them before getting into to RDLs or SLDL. Once I’m on RDLs again I start slow tempo (4:2:4), first set 15-20 reps (135lbs) then go to some working sets of 12 reps with a very similar/same tempo. As I progress in my working sets I try my best to hold tempo but towards the end of the set I will speed up the reps to get all the reps completed. Personally, heavy hamstring movements just don’t give the same burn as lighter and heavily tempo’d sets. Focusing on the squeeze at the top for a 2 sec hold and a slow eccentric with a pause for 3 seconds in the stretch position will have you hobbling around for the following days haha
My hamstring day looks like this:
1. Lying leg curl
2. RDL
3. Seated ham curl
4. Adductor Machine
5. Hyperextensions
Mine is basically the same and I throw in some calf raises at the very end. I also like some reverse lunges with a couple 30lb dumbbells. I feel like they hit mine pretty good
Thanks for the tips man!