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  1. #1
    Registered User Ahuramaz's Avatar
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    Increasing hamstring size

    I'm a 22 year old lifter, 5'10, weighing 70kg. I'm trying to grow my hamstrings which have a strange insertion and don't seem to look like they connect to the glute at all, and create this annoying skinny look from the side.

    I'm doing 5x5 deadlifts every 2 or 3 days, with higher-rep Romanian deadlifts and lying hamstring curls on those days also. Currently putting on mass bit by bit and increasing in strength and stretch, the hams just won't seem to grow. Any ideas?

    Note: I can perform glute-ham raises quite well and got into uphill sprinting for a while, so the muscle itself isn't weak
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  2. #2
    Registered User WolfRose7's Avatar
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    Originally Posted by Ahuramaz View Post
    I'm a 22 year old lifter, 5'10, weighing 70kg. I'm trying to grow my hamstrings which have a strange insertion and don't seem to look like they connect to the glute at all, and create this annoying skinny look from the side.

    I'm doing 5x5 deadlifts every 2 or 3 days, with higher-rep Romanian deadlifts and lying hamstring curls on those days also. Currently putting on mass bit by bit and increasing in strength and stretch, the hams just won't seem to grow. Any ideas?

    Note: I can perform glute-ham raises quite well and got into uphill sprinting for a while, so the muscle itself isn't weak
    Sounds fine as far as posterior work goes, keep doing what you doing and eat enough to gain mass, never going to have big wheels at 70kg so just put in the months n years.
    Don't be afraid to swap about variations between blocks (4-6 weeks or so).
    Snatch grip RDLs are killer, as are paused Deadlifts, and sumo deads
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    Registered User VicDumbbells's Avatar
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    No way to change insertion if that is in fact a challenge. All we can do is train sensibly and look to add muscle over time. Bigger muscles are bigger regardless of structure.

    Good luck!
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Please recognize that the conventional deadlift is a poor hamstring builder, stick to doing your RDLs and leg curls, back extensions/GHRs are wonderful for putting on size and provide a wonderful stretch to the muscle.

    And from their just keep eating right and getting enough rest.
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  5. #5
    Registered User jk202's Avatar
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    Originally Posted by BeginnerGainz View Post
    Please recognize that the conventional deadlift is a poor hamstring builder, stick to doing your RDLs and leg curls, back extensions/GHRs are wonderful for putting on size and provide a wonderful stretch to the muscle.

    And from their just keep eating right and getting enough rest.

    This. In terms of pure output from the hamstring, a well designed seated leg curl with a thigh pad cannot be beat.

    I'd look to RDLs for sure as a main hinge movement if you need to bring up hams, regardless if you do it on back day or leg day
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    Registered User Nicksosure1's Avatar
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    Another good ham builder to be used in addition or as a sub are good mornings. I like to work them in for hammys and lower back.
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    Registered User daudi81's Avatar
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    How long are you giving yourself for an honest assessment? You're not going to notice much of a difference over a few weeks, or even months if you're more in the intermediate stages. Hamstrings aren't very complicated to train, just keep doing what you're doing, be consistent, eat enough food - and minus any genetic constraints they will grow to potential over a 6, 12, 24+ month period.
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Sounds fine as far as posterior work goes, keep doing what you doing and eat enough to gain mass, never going to have big wheels at 70kg so just put in the months n years.
    Don't be afraid to swap about variations between blocks (4-6 weeks or so).
    Snatch grip RDLs are killer, as are paused Deadlifts, and sumo deads
    This. Conventional deads are fine. There's no magic difference between conventional deads and RDLs because both are a hip hinge. Exercise selection comes down to a matter of preference or programming.

    Gain some weight and gain some strength, OP, it'll all be fine in time.
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    Registered User jk202's Avatar
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    Originally Posted by ECGordyn View Post
    There's no magic difference between conventional deads and RDLs because both are a hip hinge. Exercise selection comes down to a matter of preference or programming.
    There absolutely is. As you flex the knee the hamstring stops lengthening and begins to shorten. The conventional deadlift is initiated by quads, then the hams come in

    Not close to being equal stimulus
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by jk202 View Post
    As you flex the knee the hamstring stops lengthening and begins to shorten. The conventional deadlift is initiated by quads, then the hams come in

    Not close to being equal stimulus
    The stimulus on the hams is the same because the hams go through the same range of motion. Using the quad push at the start of a conv. DL doesn't subtract in any significant way from the ham engagement in a conv. DL.

    Maybe the hams get a bit more stretch in an RDL, and maybe that stretch spurs a little bit more growth. But that's not the magic bullet for the OP at this level of his training. He just needs to continue training without feeling confused by too much information that doesn't magically fix his situation. Anyway, he said he's already doing RDL.

    Originally Posted by Ahuramaz View Post
    I'm doing 5x5 deadlifts every 2 or 3 days, with higher-rep Romanian deadlifts and lying hamstring curls on those days also.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  11. #11
    I fluster Busta Hammersia's Avatar
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    Originally Posted by jk202 View Post
    There absolutely is. As you flex the knee the hamstring stops lengthening and begins to shorten. The conventional deadlift is initiated by quads, then the hams come in

    Not close to being equal stimulus
    Please just stop with this pseudo intellectual bio mechanical rubbish, the joke has worn thin. You are annoying the forum now.
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  12. #12
    Registered User WolfRose7's Avatar
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    The downside of conventional is higher general fatigue. Not lack of any stimulus.
    It's the same reason we might prefer high bar to low bar for quads. Low bar doesn't hit them less, but it's a heavier movement with more general fatigue.
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    Conventionals kick my butt, but love em for their ''spread'' effect - great bang for buck exercise. Generally I alternate between supersets to failure of romanian deadlift/lying legcurls one session, and good mornings/standing leg curls in the next. Love the burn I get from those. Something truly magical happens when compounds and isolations are combined, but it's takin me where I wanna go that's for sure.
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  14. #14
    Unregistered User MyEgoProblem's Avatar
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    Tldr. My preference.

    1 Day.
    Heavy reg dead/sumo
    Band/machine leg curls


    Day 2
    Volumey Rdl, gm or floor sldl
    Ghr


    Two days a week, including a more classical pull and another with a more dedicated hip hinge with minimal knee extention (bi articulated muscle) that doesn't slack off when you straighten your knee and you use stimulate hams more for less work.. and a Ghr & "isolated" leg curl option will give you absolutely a great setup to start from

    Be be aware nothing works forever, so switch things out before you grind your self into the floor with them.

    Things like Rdl, defecit, sldl, low blocks, conv & sumo, Ghr, back ext, leg curl machine, bands ect are all great to run. the most important part is actually putting in the work and make sure your form is at least fairly efficient, certainly more important than the variations you run (assuming they are appropriate for the job ofc)

    When anyone suggests there is only one way. Ignore them as they are pretty ignorant.
    Last edited by MyEgoProblem; 08-30-2020 at 04:50 PM.
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