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  1. #1
    Registered Bulker accace's Avatar
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    Deadlifts and squats enough for hamstrings?

    Will 6 sets of deadlifts and 6 sets of squats a week be enough for hamstring growth or do i need some assistance work, such as the 4 sets of hamstring focused work i am currently doing?
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  2. #2
    Registered User thicksolidtight's Avatar
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    No, you need some form of knee extension. Ideally a glute ham raise, but probably a hamstring curl since GHR's are rare. Ideally you want a hip extension movement like a Romanian deadlift as well.
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  3. #3
    Future Kaidon M0hi's Avatar
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    6 sets of deadlifts (assuming more than 1-3 reps and still heavy)
    Will murder your CNS.

    I would just stick with 3 ISH sets of squats
    1-3 ish sets of deadlifts
    Use the time saved from not doing 3 extra sets of squats and DL's to do some accessory ham work.

    Just my .02
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  4. #4
    Registered User JAMES140haha's Avatar
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    Originally Posted by thicksolidtight View Post
    No, you need some form of knee extension. Ideally a glute ham raise, but probably a hamstring curl since GHR's are rare. Ideally you want a hip extension movement like a Romanian deadlift as well.
    How you gets o red???
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  5. #5
    Banned Tomohawk92's Avatar
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    yep. cant go wrong with powerlifting style squats.
    and if you want more ham work, deadlift off a couple plates.. get deeper.
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  6. #6
    looking thick,solid,tight Newmanzz's Avatar
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    Originally Posted by M0hi View Post
    6 sets of deadlifts (assuming more than 1-3 reps and still heavy)
    Will murder your CNS.

    I would just stick with 3 ISH sets of squats
    1-3 ish sets of deadlifts
    Use the time saved from not doing 3 extra sets of squats and DL's to do some accessory ham work.

    Just my .02
    Because a beginner weighing 106lbs can lift enough weights to destroy his CNS lol, wat is this
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  7. #7
    @JustAnotherGymRat Uri3LV8's Avatar
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    Originally Posted by JAMES140haha View Post
    How you gets o red???
    TP.

    OP try some stiff leg deadlift and hamstrings curls
    I rep back +200✔

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  8. #8
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    Originally Posted by Newmanzz View Post
    Because a beginner weighing 106lbs can lift enough weights to destroy his CNS lol, wat is this
    I am not saying he will destroy his CNS. I am just saying the DL is very taxing, and if I had to ever do 6 heavy working sets of it, frequently, for weeks, I would hang myself.

    Also, I wasn't even looking at his stats.
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  9. #9
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    you need a leg curl, and ideally you also need to do RDLs
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  10. #10
    Registered User dekske's Avatar
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    I dont know, personally my hams are pretty wrecked after squats and deads. Obviously adding in some hamstring curls would be better but I'd say squats and deads should be sufficient.
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    Certified Autistic FeelTheFear's Avatar
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    Originally Posted by dekske View Post
    I dont know, personally my hams are pretty wrecked after squats and deads. Obviously adding in some hamstring curls would be better but I'd say squats and deads should be sufficient.
    doesnt matter how they feel lol, neither conventional deadlifts nor squats work the hamstring primarily. If you aren't doing direct hamstring work you are getting suboptimal growth

    weird how people seem to think it's okay to not do direct hamstring work while thinking every other major muscle must get worked directly
    Last edited by FeelTheFear; 10-16-2012 at 06:30 PM.
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  12. #12
    Registered Bulker accace's Avatar
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    Thank you to everyone who helped, I'll take this advice into my workouts
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  13. #13
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    Like the red up there said, include a hip extension type of movement. Knee extension type movements aren't sufficient enough to fully develop the hamstrings.
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