Narkissos... I have lagging Hams!!!

[*Narkissos*]

Narkissos... I have lagging Hams!!! Part 1

The hamstrings are a commonly neglected muscle complex. 'Out of sight, out of mind' is the usually underlying precept of hamstring training... and the main reason for their underdevelopment. True, hamstrings aren't a 'sexy' showpiece muscle like the biceps of the upper arm... but under-development is never sexy. Furthermore, underdeveloped hamstrings can place you at risk for knee, hip, and lowerback injury.

With that in mind...Here's my 12 week shock approach for lagging hamstrings.

The first 6 weeks will center around the modification of one exercise: laying leg-curls.

The second 6 weeks will centre around this modification, but we'll also add a second modified exercise: laying leg-curls; Stiff-Leg Deadlifts

This goes contrary with the 'more is better' mindset... but, when did i ever claim to be non-controversial?

Weeks 1-6: Leg curl 21's

Most of you who've been around the weight-training scene have been exposed to 21's before. You know, that exercise where the biceps are worked through 3 different range-of-motions in one set:

7 full range reps
7 partial reps, from mid-point to the top of the movement
7 partial reps, from the bottom of the exercise to the mid-point

'21' is an arbitrary number though... But the concept of partials coupled with full range reps, i've used in a number of training phases... bringing my hamstrings up to the point where they are my best bodypart.

[*Narkissos*]

Narkissos... I have lagging Hams!!! Part 2

So... My Hamstring 21's:

I should note that '21' is a misnomer, as you'll end up doing more than 21 reps per set.

First off, we'll warm up with 2 sets of full range laying leg-curls.

Fully warmed up we'll move on to the work-sets.

**NB: we won't be doing more than 3 worksets per session

Worksets:

Select a weight that is 20-25% heavier than your 6-8 rep max would be during full range reps.

We'll use this weight to overload your hams through the upper range-of-motion (ROM) of the exercise. The 'upper range' is from the point of full contraction (where the lower leg is at a 90º angle as compared to the upper leg).. to the mid point (where the lower leg is at a 45º angle as compared to the upper leg). These consitute 'Half reps' ...and are slow and controlled.

When no more 'half-reps' can be acheived through the upper ROM.. Lower the weight to full extension.

From this position, we'll do 'half-reps' from the point of full extension to the mid-point.

When failure is reached..Then we'll have a training partner assist us through FULL ROM reps.. Obviously, you will be unable to complete these on your own.

These'll be forced reps ...where you control the negative completely.

When you can no longer control the negative...drop the weight by half..and complete unassisted full ROM reps til failure.

This constitutes one set.

A breakdown:

e.g. you normally legcurl 90 lbs on work-set.

You load on 115 lbs instead and do slow and controlled half-reps til failure.

A rep's range of motion starts at the glute..and ends at about 45º knee flexion.. or half-way tru the range of motion.

From there..the descent is stopped and you return to the top. When you can't stop the descent at that point anymore.. you lower the weight to full extension and do half-reps til failure.

When you can no longer initiate a rep on your own, get your partner to take you tru a compliment of forced reps..your part of which is to control the negative completely.

When you can no longer control the descent period... have your partner reduce the weight to 50 lbs. From there, you rep out.

**NB:

Keep your glutes down through-out the exercise as opposed to sticking out, as is easy to do.

Keep hips neutral as well... No swivelling to make the movement easier.

Between sets, stretch your hams.

[*Narkissos*]

Narkissos... i have lagging Hams!!! Part 3

Ok... so You've made it through 6 weeks. What's next you ask?

Rest.

Yes.. that's right: Rest.

We've been pushing the envelope somewhat... so now it's time to back peddle so as not to stagnate, or worse yet: regress.

'Rest' will consist of maintenance training for 4 weeks.

'Maintenance Training:

4 working sets of standing or laying leg-curls... once per week.

Each set should stop just short of absolute failure.

[*Narkissos*]

Narkissos... i have lagging Hams!!! Part 4

Ok.. so the 4-week rest period has left you anxious and ready for more hasn't it?

What's next?

Another 6-week shocker:

Weeks 6-12:

Our two core exercises will be the laying leg-curl, and the stiff-leg deadlift(SLDL)... but with a twist.

Firstly, the two exercises will be done one directly after the other: a technique commonly called a 'superset'.

Secondly, the stiff-leg deadlift will be done on a platform... increasing the range-of-motion of this exercise... and thus the fiber recruitment.

Execution:

Set up your SLDL station as close to the laying leg-curl station as possible.

This is necessary as minimum rest between transitions is essential.

Set the SLDL bar with a weight that you normally get 10

Also, set up a 6" platform... We'll get back to this in a minute.

We'll warm up with 2 sets of hyper-extentions, and 1 set of leg-curls..then we'll get into the meat of the matter.

Worksets:

We'll be doing 3 work sets per session...taking each set past failure.

The first exercise in the superset will be the laying leg-curl.

Our goal reps per set for this exercise will be 20 reps.

Choose a weight that is your usual 12 rep max.

Upon failure... Have your training partner assist you to the full compliment of reps.. past failure.

Directly upon reaching 20 reps... Go to Stiff-leg deadlifts: attempting to lower the bar, on each rep, to your instep.

Being on a platform increases the range-of-motion.. as normally, before the bar reached you instep, the plates would make contact with the floor.

Take each set of SLDLs just short of absolute failure... The stretch is the emphasis of the inclusion of this exercise.

On each set, you'll fail earlier and earlier on the laying leg-curls... but it is fundamental that the rep-range be met.

I've used this routine a number of times in the past.. especially in contest prep. In doing so, i've made improvements from session to session.. and from phase to phase.

Try it.

You won't be disappointed!

-Narkissos

Owner of Apollo Fitness

[abstrack]

bringing my hamstrings up to the point where they are my best bodypart.]

You dont say??

[Doc.Sust]

nark, did you right thid routine? IMO it looks realy good, when in doubt for hammys SLDL and tons of leg curls

[*Narkissos*]

^^I wrote it all Doc.

It was part of my second contest prep.. and every other contest prep (cept one) since then.

Thanks

-N

[MFT81]

you are an AR GOD Nark,

ive been trying to really bring up my hams and the first part looks awesome,

would it be ok to do after I work back? keep in mind I do either full deads or rack pulls and like to do a small ham routine after?

THANK YOU SO MUCH BRO!

[xlxBigSexyxlx]

lol can I see a hammy pic Nark???????? please please please.


looks good. wells, its gotta be.

[Kennedy]

^ +1 good article because my Quads dominate my hams!

[*Narkissos*]

you are an AR GOD Nark,

ive been trying to really bring up my hams and the first part looks awesome,

would it be ok to do after I work back? keep in mind I do either full deads or rack pulls and like to do a small ham routine after?

THANK YOU SO MUCH BRO!

No honestly.

Remember, it's a shock technique.

Thus It's a CNS-shock unto it's own.

1. You should do it when you're at your freshest (i.e. first in a routine)
2. You should try not to compound the CNS stress.

Comparing the average composition of a quad session (2 exercises) v.s. the average composition of a back session (4 exercises).. it'd be better to do it before hitting quads.. as opposed to after hitting back.

[Narkissos]

I think it's about time for a revival of this thread.


-CNS

[ultra40]

Thanks nark I'm glad you brought this back. My legs (esp hams) Have been laggind sicne i finished football and this eems to be a great way to get them back.

[No One Knows]

Nark - Do you split up Quads and Hams or do you work them both in 1 workout? I've been thinking about splitting them up so each one gets blasted individually, but i'm not sure...

[Narkissos]

Nark - Do you split up Quads and Hams or do you work them both in 1 workout? I've been thinking about splitting them up so each one gets blasted individually, but i'm not sure...

I don't split 'em up.. I just train hams first.

People who claim that they're unable to train the two together are

a. underfed
b. lazy
c. trying to do too much

It is impossible to train quads effectively without hitting hams.

By this i mean simply: all of the effective quad exercises hit hams secondarily.

While it's possible to overload the hams without stimulating the quads to a significant degree, I really don't see the point of doing so... unless one was using increased frequency (i.e. training hams twice per week etc.)

-CNS

[rickrick55]

yo nark..this workout is sick..ive been doin it for 3 weeks and i already feel a difference in my skating (im a hockey player).. just wanted to say thanks!

[Narkissos]

^^Good stuff mate.

I used it on my ex-fiancee... She's a field hockey player.

She noticed benefits as well..

It corrected some posterior imbalances... Reducing knee, hip, and back stress.

-CNS

[M302_Imola]

So Nark you hit hams first, even before squats? Do you work in squats after you have hit hams and quads? Just trying to piece together your routine. Thanks

[M302_Imola]

bump for answers Nark

[Narkissos]

So Nark you hit hams first, even before squats?

Yes.

To prioritize hams, they must be hit when energy/focus is at its highest.

Focus primarily however... Like i stated in a previous reply, the perception of reduced 'energy' is mental solely.

..unless the person is underfed that is.

Most limit themselves mentally by perceiving that they cannot generate the intensity after hitting a large bodypart...

This thought process needs to be detrained.

Anyway.. I've digressed.

Yea.. hams first, prior to squatting or anything else.

Do you work in squats after you have hit hams and quads? Just trying to piece together your routine. Thanks

I do squats last in my ham/quad routine.

I feel this is when they're most effective personally.

I've squatted very heavily over the years... and prefer to add squats when the muscle complex is somewhat pre-exhausted.

Squats, in this instance... fries the hams... as well as overloads other musculature.

-CNS

[M302_Imola]

Yes.

To prioritize hams, they must be hit when energy/focus is at its highest.

Focus primarily however... Like i stated in a previous reply, the perception of reduced 'energy' is mental solely.

..unless the person is underfed that is.

Most limit themselves mentally by perceiving that they cannot generate the intensity after hitting a large bodypart...

This thought process needs to be detrained.

Anyway.. I've digressed.

Yea.. hams first, prior to squatting or anything else.



I do squats last in my ham/quad routine.

I feel this is when they're most effective personally.

I've squatted very heavily over the years... and prefer to add squats when the muscle complex is somewhat pre-exhausted.

Squats, in this instance... fries the hams... as well as overloads other musculature.

-CNS

Thanks Nark for steering me in the right direction. I normally start my leg day out with squats then proceed to quads and hams. I am going to give your ham workout a shot, my quads over-power my hams right now and I think this workout will be just what I need to bring my hams up to par. I am excited about my leg workout today!

[Narkissos]

^^Good stuff mate.

You should keep a log for the duration of its use

-CNS

[audis4]

looks like a great program. I'm gonna hit this up leg day, thanks nark!

btw, can i send you a pm nark?

[Narkissos]

^^Sure.

-CNS

[M302_Imola]

^^Good stuff mate.

You should keep a log for the duration of its use

-CNS

You said "log"! J/k couldn't resist maybe it is all the test talking.

[UberSteroids]

Nark,

get some pics of your hams!

[Narkissos]

^^The only pics I don't have posted on this forum, are pics of my schlong mate.

-CNS

[j4ever41]

thanks for the info bro,as soon as i recoop 100% from my damn pulled hammy i am going to jump on this.

[Narkissos]

thanks for the info bro,as soon as i recoop 100% from my damn pulled hammy i am going to jump on this.

I wouldn't advise the straight transition.

If you're injured, then this is too intense of a technique to jump straight into.

Not trying to patronize you... Just want to keep all users safe.

Gauge yourself...

Go with a 12 week re-introduction phase... followed by a one-week deload.

Then, you can jump into this.

Cool?

-CNS

[j4ever41]

no thanks for the advice bro,i was going to give it 4 weeks but on your advice i will give it longer.