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Getbig Bodybuilding Boards => Training Q&A => Topic started by: haider on February 03, 2008, 01:50:14 PM
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Are SLDL's good mass builders from your guys experience or an overrated exercise for hamstring mass?
I'm talking specifically about HYPERTROPHY, it's pretty obvious that it stregthens the hamstrings.
Should other exercises be done in addition to SLDL's (or GM's)? i.e., would SLDL's alone be good enough to build a good pair of hammies? If so, which ones?
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Good question "haydar", personally SLDL's get my hamstrings sore every time unlike other curling movements, glute-ham raises included. I suspect this is because the lengthening of the muscle involved in the eccentric part of this movement. But I'm not sure if this exercise induces hypertrophy even though it causes soreness... another reason why I question soreness as an indicator of growth because even light SLDL's get the hamstrings sore.
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stiffs are overrated, regular deads are alot better overall.
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Yeah, I dunno if it creates as much growth as a more "concentric" exercise such as lying/seated leg curls..however, def strength is gained along with hardness. that's what I've experienced
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I would say, in the world on hamstring training, many exercises are overrated. But, your really limited in movements for hams. stiffs are number 3 behind glut ham raise and good mornings.. hamstrings are really built with deads and squats.
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stiffs are overrated, regular deads are alot better overall.
Dude I keep hearing deep squats and deads are good for hamstrings but I'm not really sold on that, for one as deep as DA squats he has shitty ham development ;D
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here you go
(http://www.bodyresults.com/_iexer/E2Hams3.gif)(http://www.bodyresults.com/_iexer/E2Hams4.gif)
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here you go
(http://www.bodyresults.com/_iexer/E2Hams3.gif)(http://www.bodyresults.com/_iexer/E2Hams4.gif)
this thread's about hamstings asshole.....
not how bluto tightens his vagina by doing "super keegles" !
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well, considering you spend half your time putting on yer belt while deadlifting, I wouldn't be talking >:(
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well, considering you spend half your time putting on yer belt while deadlifting, I wouldn't be talking >:(
shut up "pip squeek" !
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this thread's about hamstings asshole.....
not how bluto tightens his vagina by doing "super keegles" !
trust me that exercise gives me a really good burn!
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SLDL's can be a good leg bicep exercise but not a great one for most people. If you keep the back straight, rather than rounded when trying for a full stretch, you should get more of a muscle action on the back of the legs. Doing the actual function of the leg biceps and curling up the heels to meet the butt should be first choice. Though SLDL's can be a part of the whole when include with leg curls. The Ham's are worked when squating and DL'ing mostly as supporting factors, though very importing to these lifts. A personal choice would be GM'ing over the SLDL's as a superior influence on the Ham's themselves. If you want a different feel/stretch to either of these exercises, than place the toes on a 2X4, BB plate, etc. Though go with caution at first and not used extra heavy weight on the bar.
Might consider working leg curls (in any form) one leg at a time for a better focus on the exercise. The one legged standing leg curl (machine) is excellent for most.
If you have a training Bud, have him/her apply resistance with a towel, strap, belt or even hands for leg curls. Lying on a bench or ground, while doing leg curls, can give both positive and negative resistance to the exercise. A lot of sprinters and other track& field athletics include this one during a training workout. Exceptional Ham's on most of them. And strong too, which is the major requirement of these people.
Taking the towel/strap resistance to another direction, this can be a excellent tricep mass developer also. With that positive/negative contraction & extension kept throughout most of the exercise. Good Luck.
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I do a hybrid of SLDL and regular DL as my main Ham movement.
The motion is short basically 6 inches below the knee to 6 inches above the knee.
It works for me.
Leg curls dont seem to suit me no matter which machine
With Good mornings a weight that is heavy enough to build the hams feels awkward in the down position and to light going up.
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Try doing SLDL's last in your leg workout when the muscles are thoroughly warmed up. It's a really good finisher for the hamstrings and glutes.
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SLDLs are an incredible hamstring exercise. go heavy, put your belt on, and don't keep your legs locked. it's a stiff leg deadlift, not a straight-leg. bend it a bit and go for it.
some days just to shock myself i'll go up into the 315-365 area for sets of 3-6 and the next day even walking hurts. it's a beautiful thing.
and believe it or not the exercise bluto pointed to is fantastic for at the end of the workout. great to get the blood moving once you've done all your heavy shit, sort of like banging out a few quick sets of sissy squats at the end of a squat workout.
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hamstring are a secondary muscle. squats and deads are the kings of exercise. stiffs are just a modafied deadlift. its like arms, you dont get good arms from just training arms, but when you do back and chest
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I think ppl get caught up in just going thru the motions with hams...at least i do.
Try to actually do drops and slower reps with the single leg curl.
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I think ppl get caught up in just going thru the motions with hams...at least i do.
Try to actually do drops and slower reps with the single leg curl.
I do 4 sets of SLDL (relatively heavy but for minimum of 8 reps), then i do one legged leg curls. SOOOO much better than both legs at the same time.