Do deads hit hams enough?

[Jeffro72]

I am just getting back into bodybuilding after a 15 year hiatus...

Back in the day, I got in very good shape doing everything EXCEPT deadlifts (which at the time were only for power lifters, hehehe).

However, I am now really eager to minimalize and do deadlifts, squats, pulldowns (or weighted pullups), and bench (or weighted dips), and possibly some overhead presses or upright rows. I figure this should hit everything that is important. Doing the Rippetoe-like 3x5 setup and already making gains.

My main concern is deads may not hit hams 'enough' and I want them to grow in proportion to quads. Looking at the movement, hams seem to be more of a stabilizer during deads (with isometric contraction), rather than having a fuller range of movement. I know they'll grow a bit, but maybe not enough? I'd rather NOT do leg curls or any other isolation stuff if I don't have to. Only compounds for strength and size. I don't want to jack with a working system like Rippetoes.

Or maybe they will grow enough when I up the weight on deads? I am currently going very light right now to 'tempur' my body before I start hitting it with heavy stuff.

I am in no rush to gain size and strength. I just plan on adding weight slowly over time. Even with the light weights I am using, I am making some great gains, probably because I am just rebuilding previously built muscle.

Thanks for any input you may have...

[mjw8204]

If you are squatting and deadlifting correctly, your hamstrings should be getting plenty of work. You could also add some weighted hypers or good mornings to your workout if you haven't already. Assistance exercises like those aren't going to "jack with" Rippetoe's program.

[Lencho]

Originally Posted by mjw8204

If you are squatting and deadlifting correctly, your hamstrings should be getting plenty of work. You could also add some weighted hypers or good mornings to your workout if you haven't already. Assistance exercises like those aren't going to "jack with" Rippetoe's program.

+1.

I would also look into GHR's. But beware, they're killers.

[Jeffro72]

Yea I found a GHR stand online the other day. The exercise looks BRUTAL!

The cheapest one I found:
http://www.midwestbarbell.com/catalo...products_id=42

[Lencho]

Originally Posted by Jeffro72

Yea I found a GHR stand online the other day. The exercise looks BRUTAL!

The cheapest one I found:
http://www.midwestbarbell.com/catalo...products_id=42

So do you workout at home?

[lewdog_5]

My gym does not have a GHR machine. But I have heard of others explaining how to do it another way. I remember it being kinda confusing to understand, so I wondered if anyone had a good video of how to perform GHRs without the machine?

[Lencho]

Originally Posted by lewdog_5

My gym does not have a GHR machine. But I have heard of others explaining how to do it another way. I remember it being kinda confusing to understand, so I wondered if anyone had a good video of how to perform GHRs without the machine?

My gym doesn't have one either, so I resorted to doing them on a lat pulldown machine. I've seen a video on it. Let me see if I can track it down.

[nematon]

Heavy deads hit my hams and back so hard sometimes walking the next day is difficult. The hams scream for 24 hours afterwards.

[James.Unit]

I got this from Kethnaabs WS4BB post over at www.ironaddicts.com

"Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up."

[Khryz]

With the pull-down machine, just get the rope attachment and pull the rope down to around your back and hold it there throughout the lift motion, sort of like a weight assist machine.

As far as deads hitting hams enough, it would depend on if it's a conventional deadlift, RDL, SLDL, etc. Conventionals hit more of the quads in my opinion, whereas the RDL's and SLDL's slam the hamstrings. Regardless, I would still include some hamstring work into my routine, since most people's hamstrings are poorly weak compared to their quads. Pull-throughs, RDL's, glute-ham raise, good mornings, etc are all good supplemental exercises to the deadlift and squats.

[Lencho]

I finally found the video. I was looking all over youtube until I remembered Layne has most of his vids on Google.

http://video.google.com/videoplay?do...layable%3Atrue

[lewdog_5]

Thanks for the vid Lencho

[Jeffro72]

Lencho,

Yea, I workout at home. I figure there's no reason to pay monthly gym dues to drive to a gym if I am only going to be doing the basic compound movements.

If figure I one has room, one can buy a squat cage (with pull up bar/dip attachment), barbell, weight plates, weight belt for weighted dips/pullups, and pretty much have a full-time setup for lifting and building. So far, I've priced it out and its about the same as a full-time membership at a gym for a year.

I already own a seated calf machine (which I might now never use) and dumbell sets (which I've been doing squats, deads, bench, and bent rows with). I just ordered some Gymnastics rings from www.ringtraining.com and will be doing weighted pullups and dips with these. It will require alot of stabilizer muscle recruitment, which will hopefully add a bit more density.

We'll see in a few years. Slowly working into a lifting routine - no rush for me - and already seeing results even with the lighter weights.

[Jeffro72]

Just saw Layne's video on google. Very ingenious way to get those glute ham raises in without a dedicated stand...

[Lencho]

Originally Posted by lewdog_5

Thanks for the vid Lencho

No problem.

[Lencho]

Originally Posted by Jeffro72

Lencho,

Yea, I workout at home. I figure there's no reason to pay monthly gym dues to drive to a gym if I am only going to be doing the basic compound movements.

If figure I one has room, one can buy a squat cage (with pull up bar/dip attachment), barbell, weight plates, weight belt for weighted dips/pullups, and pretty much have a full-time setup for lifting and building. So far, I've priced it out and its about the same as a full-time membership at a gym for a year.

I already own a seated calf machine (which I might now never use) and dumbell sets (which I've been doing squats, deads, bench, and bent rows with). I just ordered some Gymnastics rings from www.ringtraining.com and will be doing weighted pullups and dips with these. It will require alot of stabilizer muscle recruitment, which will hopefully add a bit more density.

We'll see in a few years. Slowly working into a lifting routine - no rush for me - and already seeing results even with the lighter weights.

It sounds like you've got a good setup at home. When my wife and move into a bigger house (hopefully sooner than later), I am definitely going to start putting a home gym together.

[mjw8204]

Originally Posted by Lencho

+1.

I would also look into GHR's. But beware, they're killers.

He could also do one of those "butt punch good mornings" as explained on that bodyessence site you are always raving about.

[Khryz]

Originally Posted by mjw8204

He could also do one of those "butt punch good mornings" as explained on that bodyessence site you are always raving about.

Haha, or the swiss ball reverse hypers!

[John Prophet]

depends a little on your form etc

if you keep the weight toward the heels (on both exercises) you will be using the hams

for me, on squats, I get sore in the hams but rarely in the thighs...same for deads...if I dont do deads for a while then do them I will feel it in the hams

[Lencho]

Originally Posted by mjw8204

He could also do one of those "butt punch good mornings" as explained on that bodyessence site you are always raving about.

That hurts.

[John Prophet]

that vid is insane

most people have no clue how hard that is, lol....make my hams cramp just watching it

[Mayweatherjr]

im a big squat and sldl supporter for hams