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Getbig Main Boards => Gossip & Opinions => Topic started by: Stavios on June 13, 2011, 05:47:40 PM
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What makes a muscle "weak"
for example, I have some troubles with my hamstrings. They are my worst bodypart, and they are so stiff and tight that it seems I am about to tear them everytime I train.
also, cause weak hamstrings and "strong" quads be the reason my knees hurt a bit ???
I'd like to be able to train them as heavy as everything else but I am too scared
thanks !
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Muscle imbalances.
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Acquired immunodeficiency syndrome
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Acquired immunodeficiency syndrome
lol!
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Start doing stiff-legged deads on a bench or platform on your hamstring day........start light and add weight when you can...........high reps,12-20.
Thank me later bro! :)
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What makes a muscle "weak"
for example, I have some troubles with my hamstrings. They are my worst bodypart, and they are so stiff and tight that it seems I am about to tear them everytime I train.
also, cause weak hamstrings and "strong" quads be the reason my knees hurt a bit ???
I'd like to be able to train them as heavy as everything else but I am too scared
thanks !
I'm going to catch a lot crap on this but I've said this before. Training on machines (leg curl) and doing isolation movements is a major cause of hamstring injuries because muscles in general rarely if at all work in isolation but being a bodybuilder, it's a necessary evil. The posterior chain is just as it sounds, it's a chain. If there is a weak link in that "chain" you're going to have problems, hamstrings, stronger than glutes (the biggest muscle in the body) the glutes stronger than the lumbar, etc. Most people are quad dominant and being quad dominant means your posterior chain maybe weak and in turn..yes, it can cause knee problems. The solution is using a foam roller, warming up THOROUGHLY with mobility drills and active stretch, next along with your regular bodybuilding lifts, mix in some functional moves, for example, if you're going to do leg extensions pair it up with a single leg squat (bulgarian split), if you're going to do leg curls, pair it up with G/H raise or a single leg RDL. The main thing is the posterior chain MUST be strong in order to keep injuries down. Too many bodybuilders do too many bi-lateral movements without thinking about muscular and joint health, you NEED uni-lateral movements in both upper and lower body...especially lower. Follow this and I promise you'll last longer than most.
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stiff legged deadlifts and weighted hyperxtensions worked great for me, and this time i also go with Coach, these exercise will train your WHOLE backside, if you do hyperextensions for a longer time, you will see how everything regulates itself, lower back, glutes, hams.
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Acquired immunodeficiency syndrome
Yes, he has caught teh dreaded hamstring AIDS!
Seriously, it also helps to keep in mind the quad to hamstring strength ratio for this also. The safe range is around 70% ham to quad. So your hams should be at least 70% as strong as your quads to minimize imbalance problems and ideally you should try and raise them to 80% +, that's usually the range that guys who have really great and functional hamstrings are in.
If I were you, I'd really just take some time off the whole standard BBing thing and just concentrate on hammering the posterior chain as mentioned, it shouldn't take all that long, a few months at most to see real changes.
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I love the glute/ham raise machine......damn thing helped out my screwed up back in a big big way.
I do them once a week,followed by hypers,and stiff-leggeds light on another day just for stretch.
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Hamstring curls are by and large a worthless exercise imho.
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Why do you NEED unilateral work?
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Why do you NEED unilateral work?
To correct imbalances
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Hamstring curls are by and large a worthless exercise imho.
Let's see your hamstrings stud.
I agree with the douches here, SLDL on a platform.
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thanks a lot Coach and everybody !
Great answers in this thread for once ;D
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thanks a lot Coach and everybody !
Great answers in this thread for once ;D
Your hamstrings should be plenty stretched considering the amount of time you spend bent over....... :D
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put a shit ton of synthol in there and maybe some weighted hyper extensions, they are the best
but most importantly synthol
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Your hamstrings should be plenty stretched considering the amount of time you spend bent over....... :D
fuck you ;D
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fuck you ;D
That's OK, I worked my hamstrings earlier. 8)
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Stav, stop being a pussy and go all in like J Pierre Fux!
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I'm going to catch a lot crap on this but I've said this before. Training on machines (leg curl) and doing isolation movements is a major cause of hamstring injuries because muscles in general rarely if at all work in isolation but being a bodybuilder, it's a necessary evil. The posterior chain is just as it sounds, it's a chain. If there is a weak link in that "chain" you're going to have problems, hamstrings, stronger than glutes (the biggest muscle in the body) the glutes stronger than the lumbar, etc. Most people are quad dominant and being quad dominant means your posterior chain maybe weak and in turn..yes, it can cause knee problems. The solution is using a foam roller, warming up THOROUGHLY with mobility drills and active stretch, next along with your regular bodybuilding lifts, mix in some functional moves, for example, if you're going to do leg extensions pair it up with a single leg squat (bulgarian split), if you're going to do leg curls, pair it up with G/H raise or a single leg RDL. The main thing is the posterior chain MUST be strong in order to keep injuries down. Too many bodybuilders do too many bi-lateral movements without thinking about muscular and joint health, you NEED uni-lateral movements in both upper and lower body...especially lower. Follow this and I promise you'll last longer than most.
Do you believe this for both heavy AND light training on isolation movements? Or is injury susceptible either way?
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It should be done for what ever training you do. For example, most people believe that if you have a weak or pain in the lower lumbar area it must be the erectors or SI area but rather its usual cause could be weak transverse abdominus or a weak inactivated psoas (a stabilizers) when you strengthen those two or even just the psoas the reduction of injury reduces and stability increases.
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Your hamstrings should be plenty stretched considering the amount of time you spend bent over....... :D
LMFAO!!
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It should be done for what ever training you do. For example, most people believe that if you have a weak or pain in the lower lumbar area it must be the erectors or SI area but rather its usual cause could be weak transverse abdominus or a weak inactivated psoas (a stabilizers) when you strengthen those two or even just the psoas the reduction of injury reduces and stability increases.
Word.
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Liar Coach has what looks to be like some of the best athletic advices. My hams could use some work as well.
Last winter I walked around a frozen lake a pinched a nerve in my lower back because of my weak hams and freezing weather. I train them but not as well as I could.
Anymore advices?
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Liar Coach has what looks to be like some of the best athletic advices. My hams could use some work as well.
Last winter I walked around a frozen lake a pinched a nerve in my lower back because of my weak hams and freezing weather. I train them but not as well as I could.
Anymore advices?
must have been some walk.
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Yes..quit calling me liar and I'll tell you.
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Coach knows his shit. Oh, and for the real men there's good mornings.
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Coach knows his shit. Oh, and for the real men there's good mornings.
Good mornings are a muthah fuckah. Love um though.
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We do good mornings but most of the time we'll use a jump band.
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must have been some walk.
LMFAO.. don't be coy. This kind of injury from a mere walk is pretty pussy. I make an effort to be relatively athletic and functional but too little too late. I just tell people I wrestled a moose and lost my footing.
Yes..quit calling me liar and I'll tell you.
Never! This is the thunderdome. I don't believe anything you say regarding drugs nor find any similarities in our political alignment. However you've proven to be a serious ass trainer of real athletes. I'll keep these advices in mind. You have lucky trainees. 8)
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Thank you. Obama still sucks tho :)
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Liar Coach has what looks to be like some of the best athletic advices. My hams could use some work as well.
Last winter I walked around a frozen lake a pinched a nerve in my lower back because of my weak hams and freezing weather. I train them but not as well as I could.
Anymore advices?
LMFAO
sorry coach :D
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Coach knows his shit. Oh, and for the real men there's good mornings.
He is one of the few guys I would ask for a training "program"
bodybuilders don't know shit about physiology
if I hurt myself I wouldn't ask a bodybuilder how to train around the injury haha
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LMFAO.. don't be coy. This kind of injury from a mere walk is pretty pussy. I make an effort to be relatively athletic and functional but too little too late. I just tell people I wrestled a moose and lost my footing.
Never! This is the thunderdome. I don't believe anything you say regarding drugs nor find any similarities in our political alignment. However you've proven to be a serious ass trainer of real athletes. I'll keep these advices in mind. You have lucky trainees. 8)
hahaha I am dying here ;D
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Work your hams before your quads too.
1. Standing leg curls.
2. Laying leg curls.
3. Stiff-legged DLs.
Then start your quad workout. A lot of the time when you hit quads first, your hams get a little stress, and ultimately, by the time you start direct work on them, they're already too tired out.
This applies to those of you who hit quads/hams on the same day.
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Work your hams before your quads too.
1. Standing leg curls.
2. Laying leg curls.
3. Stiff-legged DLs.
Then start your quad workout. A lot of the time when you hit quads first, your hams get a little stress, and ultimately, by the time you start direct work on them, they're already too tired out.
This applies to those of you who hit quads/hams on the same day.
Except for the SLDL's you have all machine work. Again, machines that isolate on a functional scale of 1-10 are about a 2 at best.
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Except for the SLDL's you have all machine work. Again, machines that isolate on a functional scale of 1-10 are about a 2 at best.
do you think you can get great ham developement doing only stiff leg deads ??
or leg curls are a must ?
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do you think you can get great ham developement doing only stiff leg deads ??
or leg curls are a must ?
No, not for hypertrophy. But aesthetics leg curls are a must (for bodybuilding purposes)
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BTW, that was a great question that I'm adding to my blog site.
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Except for the SLDL's you have all machine work. Again, machines that isolate on a functional scale of 1-10 are about a 2 at best.
What other exercises are you recommending then? For the standard bodybuilder, these are the exercises to do. I've always done these three with great results. I find machines nice because you can isolate, and do supersets .. also can modify the speed of your rep nicely.
My 2 cents is that there is absolutely nothing wrong with machines for hams.
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What other exercises are you recommending then? For the standard bodybuilder, these are the exercises to do. I've always done these three with great results. I find machines nice because you can isolate, and do supersets .. also can modify the speed of your rep nicely.
My 2 cents is that there is absolutely nothing wrong with machines for hams.
tell that to my hams :(
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so what are you guys doing for hams these days?
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I think I misunderstood what you wrote. My apologies. For bodybuilding purposes yes, of course those would be included but for general back, knee and hip health machines have very little if any use.
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Gotcha.
I do notice my lower back acts up a little on the laying leg curl machine.
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That's probably just because you're a pussy. :)
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That's probably just because you're a pussy. :)
Yes.
Old school dudes at the gym always told me when I was young that pain is weakness 8)
"If it hurts, train it harder" LOL Sum' real males with low estrogen levels right there.
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Let's see your hamstrings stud.
I agree with the douches here, SLDL on a platform.
My hamstrings are Asbrusian, watch yourself Chaos.
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It should be done for what ever training you do. For example, most people believe that if you have a weak or pain in the lower lumbar area it must be the erectors or SI area but rather its usual cause could be weak transverse abdominus or a weak inactivated psoas (a stabilizers) when you strengthen those two or even just the psoas the reduction of injury reduces and stability increases.
What about the iliacus?
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No, not for hypertrophy. But aesthetics leg curls are a must (for bodybuilding purposes)
What do you mean aesthetics? Are you saying leg curls give some sort of "shape" to the hamstring?
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How about squatting deeper?
Deep squats are great for hams.
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SS, what about the illiacus?
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The iliacus is best trained with straight legged sit-ups, something the old timers did on a frequent basis.
I have done them, as well as stretched and foam rollered on the regular (piriformis issues), and my back issues have been minimal, despite training consistently for 17 years, training heavy, playing Division I tennis, now playing golf, etc.
I think the iliacus is far too neglected.
Further, I think we have overcomplicated training (even for bodybuilding--I am not referring to competitive bodybuilding where massive drugs are required). A simple routine that consists of compound movements (squats, chins, dips, rows, incline press-I hate the flat bench, overhead work) mixed with some tried and true single joint-esque movements (sldl, hypers, calf work--far too neglected, bis, tris), and you have a very good routine.