leg biceps

[JackTheRipper]

how do you guys bring them up ? I know stiff deads or lying/standing Leg curls but it aint working. Thinking Lunges might beef them up?

[Spike]

deadlifts and lunges

build up the glutes and everything will tie in

[JackTheRipper]

deadlifts and lunges

build up the glutes and everything will tie in

so maybe try standard deadlifts rather than stiff deads or Romanian type?

[Spike]

so maybe try standard deadlifts rather than stiff deads or Romanian type?

they helped me out but they made my back thicker and I believe just hitting the posterior chain is crucial for overall development

I was watching some WWE the other day - dudes are gased but almost all the mid level guys have NO BACK - usually a lot of "mirror muscles" what they can see in the mirror and that's it

[JackTheRipper]

they helped me out but they made my back thicker and I believe just hitting the posterior chain is crucial for overall development

I was watching some WWE the other day - dudes are gased but almost all the mid level guys have NO BACK - usually a lot of "mirror muscles" what they can see in the mirror and that's it

yeah i need like thickness from a side shot. I think at the moment they lag behind my quads. well if i am honest they do lag.

[Matt]

how do you guys bring them up ? I know stiff deads or lying/standing Leg curls but it aint working. Thinking Lunges might beef them up?

Die and be born with new genetics, for me.

Until then, there is a seated reverse leg curl machine that I think will help.

And a plate loaded stiff-legged deadlift machine.

[Hypertrophy]

how do you guys bring them up ? I know stiff deads or lying/standing Leg curls but it aint working. Thinking Lunges might beef them up?

My hamstrings started growing when I started doing sprints on a bicycle twice every week to 10 days. About 5X 10-15 second all out efforts with several minutes easy riding between. Uses as much hamstring as quad. i wouldn't be surprised if running sprints did the same. I just happen to like cycling and i get a nice cardio workout as well.


Leg curls did nothing for me. Romanian deadlifts worked well too- but I just didn't want the lower back aggravation. It also requires a lot of skill to activate primarily the leg biceps and not have the spinal erectors do all the work.

[Grape Ape]

Leg curls did nothing for me. Romanian deadlifts worked well too- but I just didn't want the lower back aggravation. It also requires a lot of skill to activate primarily the leg biceps and not have the spinal erectors do all the work.

I think RDL is superior, but it does take time to perfect.

Back has to remain arched, ass push back, knees bent, and picture a plane of glass right in front of you that you don't want your face to 'break'.

This makes you drop to the appropriate height, rather than over stretch, and keeps the erectors from doing the work.

Still difficult at times, I'll admit.

[JackTheRipper]

Thanks Guys 

[oldtimer1]

My hamstrings started growing when I started doing sprints on a bicycle twice every week to 10 days. About 5X 10-15 second all out efforts with several minutes easy riding between. Uses as much hamstring as quad. i wouldn't be surprised if running sprints did the same. I just happen to like cycling and i get a nice cardio workout as well.


Leg curls did nothing for me. Romanian deadlifts worked well too- but I just didn't want the lower back aggravation. It also requires a lot of skill to activate primarily the leg biceps and not have the spinal erectors do all the work.

Look at all the track bike sprinters. They have incredible legs.

[Never1AShow]

Thanks Guys 

No problem Hank

[JackTheRipper]

My hamstrings started growing when I started doing sprints on a bicycle twice every week to 10 days. About 5X 10-15 second all out efforts with several minutes easy riding between. Uses as much hamstring as quad. i wouldn't be surprised if running sprints did the same. I just happen to like cycling and i get a nice cardio workout as well.


Leg curls did nothing for me. Romanian deadlifts worked well too- but I just didn't want the lower back aggravation. It also requires a lot of skill to activate primarily the leg biceps and not have the spinal erectors do all the work.

Yeah i have a Bike. Need to start using it ! I started doing DB step ups and i think they work too for Hammies like Lunges.

[Explorerspl]

Look at all the track bike sprinters. They have incredible legs.

They have incredible legs because they squat heavy

[Flexacon]

What's your ass shoulders like?

Maybe the issue is you're glute dominant in the ham exercises you're doing.

[Kwon]

how do you guys bring them up ? I know stiff deads or lying/standing Leg curls but it aint working. Thinking Lunges might beef them up?

[Hypertrophy]

They have incredible legs because they squat heavy

They get hamstrings from the bike. And no, you don't have to do squats to get big quads from cycling. Seen many a rider with big quads from doing nothing but sprints during races.

[BlackMetallic]

Look at all the track bike sprinters. They have incredible legs.

Track bikes are fixed gear. I ride a fixie. When you go back to riding a freewheel bike, you realize how  little pedaling you do vs a fixie

Fixies are brutal on the hams. Riding steep downhills n just using ur legs to brake the bike is another form of torture

I can lock up the rear 2.3 tire on pavement now  braking with my legs vs when I first started

[Explorerspl]

They get hamstrings from the bike. And no, you don't have to do squats to get big quads from cycling. Seen many a rider with big quads from doing nothing but sprints during races.

Track bike sprinters were used as the example. To get legs like them you HAVE to squat,they lift legs 2-3 times a week. The ones with impressive legs squat close to 2.5x their bodyweight.

Google and YouTube are your friend.

[pamith]

Deadlifts, sumo, high reps

[JackTheRipper]

What's your ass shoulders like?

Maybe the issue is you're glute dominant in the ham exercises you're doing.

well i do have a nice butt 

[JackTheRipper]

Deadlifts, sumo, high reps

Good thinking. never really did them or at least not long enough. so Hammies are dominant?

[JackTheRipper]

not much talk of hammies but they must be worked hard given the stance?

[Hypertrophy]

Track bike sprinters were used as the example. To get legs like them you HAVE to squat,they lift legs 2-3 times a week. The ones with impressive legs squat close to 2.5x their bodyweight.

Google and YouTube are your friend.

NO - you don't HAVE to squat. You can, but it is not necessary. Why? Because the success of a track racer in cycling is based on high cadence. High cadence literally makes your thighs explode in size.


Real life experience is my friend, lol. I have raced road and track since I was 15. I raced crits (flat circuit races)  until about 5 years ago and had 25" thighs- and I never touched a weight. One of my close friends crossed over from short track speed skating and had 28" thighs. Truly amazing. He never touched a weight.


So to bring it back to the original poster's question, yes you can get big hamstrings (and big thighs) from cycling sprints only.


High cadence cycling training, starting at 1:15 in the video. Literally the fastest cyclist in the world.

[IroNat]

Note the highest hamstring EMG.  10-70 degrees of flexion during a squat.