Hamstrings lacking

[janey]

Okay...so I just finished reading the newsletter and I definitely fall in the "quad dominant" category...although I don't wear highheels alllll the time. :unsure: :lol3:

Anyways, my hamstrings are lacking and I really want to get them to start coming out when I start my next bulk. How would I adjust my program so that it focuses more on hamstring development without making my quads hyooger? Not that they're huge now but there's definitely a difference in development between quad and hams.

I'm thinking another problem of mine is that my glutes and hams don't fire either... :sadface:

[Cindy Day]

DLs, pull throughs, good mornings, lunges, step ups -- all performed with good form.

[Erik]

Okay...so I just finished reading the newsletter and I definitely fall in the "quad dominant" category...although I don't wear highheels alllll the time. :unsure: :lol3:

Anyways, my hamstrings are lacking and I really want to get them to start coming out when I start my next bulk. How would I adjust my program so that it focuses more on hamstring development without making my quads hyooger? Not that they're huge now but there's definitely a difference in development between quad and hams.


Uncouple the volume between your quads and your posterior chain work. (ie. MORE work for your PC).

Exercises like deadlift variations (conventional, RDL, single-leg RDL), long-step lunges, pull throughs, good mornings, SHELC, etc.



I'm thinking another problem of mine is that my glutes and hams don't fire either... :sadface:

Do a single-leg hip extension as a test for glute firing ...

Lay down on your back with your knees bent and your feet flat on the floor. Lift up one leg off the ground and lift yourself off the ground by driving the heel of the foot still on the floor, through the floor. It's a glute bridge. Test both sides.

1. Can you get your hips to a point where your trunk, hips and upper leg form a straight line?

2. Do you feel most of this movement in the glutes or the hamstrings/low back?

IF you fail, you need to focus more on motor control/glute activation exercises. Things like supine bridges, single-leg bridges, mini-band walks, hip corrections, X-band walks, etc. I'd also spend some time stretching the psoas/hip flexors regularly.

[Inatic]

how do you test if the quads are firing?

[Ali]

1. Can you get your hips to a point where your trunk, hips and upper leg form a straight line?.

Yes



2. Do you feel most of this movement in the glutes or the hamstrings/low back?

Glutes


Where are you supposed to feel it?

[Erik]

Where are you supposed to feel it?

Glutes ...

And with your glute development, I wouldn't expect you to have any glute-firing issues, particularly after watching how you squat.

[Erik]

how do you test if the quads are firing?

Not sure how you'd test it per se, but the hamstrings and hip flexors would be the culprits (ie. they would inhibit quad firing).

[Inatic]

Not sure how you'd test it per se, but the hamstrings and hip flexors would be the culprits (ie. they would inhibit quad firing).

I know for me, VERY tight hipflexors (were) a problem as well as the glutes.

[Fet]

1. Can you get your hips to a point where your trunk, hips and upper leg form a straight line?

2. Do you feel most of this movement in the glutes or the hamstrings/low back?

1. Yes
2. Quads, by far. :sad:

I'm doing mega hip-flexor stretching every day (lie on back, dangle leg over the side of the bed/table, get the kids to push down on my leg :shock:)
I'm also doing single-leg hypers, focusing on a big butt-clench at the top of the movement.

I found this a while back on Mike Boyle's site, and I can feel the improvement already...
Hamstring Dominance (http://www.michaelboyle.biz/joomla/content/view/66/34/)

[Erik]

2. Quads, by far. :sad:

Uhh, that wasn't a choice.

[Ana]

K so I just locked myself in the teenciest bathroom to try this out.
Yes

Glutes on the right and hammie on the left :(

[Fet]

Uhh, that wasn't a choice.

I'm one messed up chick.

[Erik]

I'm one messed up chick.

Your knee doesn't extend in a bridge test. If you push off your heel I don't see how it can become quad dominant.

[homeschoolmom]

1. Yes
2. Quads, by far. :sad:

I'm doing mega hip-flexor stretching every day (lie on back, dangle leg over the side of the bed/table, get the kids to push down on my leg :shock:)
I'm also doing single-leg hypers, focusing on a big butt-clench at the top of the movement.

I found this a while back on Mike Boyle's site, and I can feel the improvement already...
Hamstring Dominance (http://www.michaelboyle.biz/joomla/content/view/66/34/)


Great link Fet!! Thank you so much for posting it. I was looking for something like this!

[homeschoolmom]

I feel a pulling sensation around the knees and along the tops of my thighs when I do this test. I can get the straight line, but I'm *assuming* that the pullling I feel is because of tightness and lack of flexibility in the quads. Would this be a correct assumption?

[Erik]

I feel a pulling sensation around the knees and along the tops of my thighs when I do this test. I can get the straight line, but I'm *assuming* that the pullling I feel is because of tightness and lack of flexibility in the quads. Would this be a correct assumption?

Lack of flexibility in the quads? I wouldnt think so - they're not being taken into any end ranges.

[homeschoolmom]

Lack of flexibility in the quads? I wouldnt think so - they're not being taken into any end ranges.

Any thought on what it could be then? Lack of flexibility in the hip flexors? Or am I worrying about it needlessly?

[Erik]

I'm not sure.

You don't feel a bridge in either the glutes, hamstrings or lower back? And you're pushing off your heel?

[homeschoolmom]

I feel it slightly in the glutes but the overriding feeling is a pulling sensation in the quad/knee areas. I feel the same thing when I'm doing lunges as well, that pulling in the quad and knee areas. I must be doing something wrong. :(

[Inatic]

I feel it slightly in the glutes but the overriding feeling is a pulling sensation in the quad/knee areas. I feel the same thing when I'm doing lunges as well, that pulling in the quad and knee areas. I must be doing something wrong. :(

maybe you have IT band /hipflexor issues?

when i used to do lunges or bg sq. I'd feel the pull on the benched/grounded leg not the working leg.

[Blondell]

maybe you have IT band /hipflexor issues?

when i used to do lunges or bg sq. I'd feel the pull on the benched/grounded leg not the working leg.
uh oh....I'm just now getting past this. I had no idea that was what it meant. The workouts Erik has given me have helped w/ it tremendously.

The problem is that I now feel most things in my quads and not my glutes/hams.

[Inatic]

uh oh....I'm just now getting past this. I had no idea that was what it meant. The workouts Erik has given me have helped w/ it tremendously.

The problem is that I now feel most things in my quads and not my glutes/hams.

we have the opposite issue. I feel everything in my glutes and hams and none in my quads, till recently with this hi rep circiut stuff we're doing. Now i feel my quads all week long. :grumble:

[mich56]

GREAT THREAD!!


1. Can you get your hips to a point where your trunk, hips and upper leg form a straight line?

2. Do you feel most of this movement in the glutes or the hamstrings/low back?


1. Yes

2. Hamstrings and little in the glutes

I guess I would need to do some of those exercises


IF you fail, you need to focus more on motor control/glute activation exercises. Things like supine bridges, single-leg bridges, mini-band walks, hip corrections, X-band walks, etc. I'd also spend some time stretching the psoas/hip flexors regularly.

[chelleashley]

GREAT THREAD!!



1. Yes

2. Hamstrings and little in the glutes

I guess I would need to do some of those exercises

:ditto:

[smuggie]

I just did the test. I can get my trunk, hips and leg in a straight line, but I only feel it in my glutes on the right side. On the left side, which is the side with the gimpy hip, I don't feel it in my glutes at all; I feel it in my hamstrings.

I've been doing glute activation work for several years. :uhuh:

[Erik]

I just did the test. I can get my trunk, hips and leg in a straight line, but I only feel it in my glutes on the right side. On the left side, which is the side with the gimpy hip, I don't feel it in my glutes at all; I feel it in my hamstrings.

I've been doing glute activation work for several years. :uhuh:

More work needs to be done on the problem side then. There's obviously something going on that's preventing firing.

Do you do a lot of hip flexor stretching?

[smuggie]

More work needs to be done on the problem side then. There's obviously something going on that's preventing firing.

Do you do a lot of hip flexor stretching?
Yes, I stretch my hip flexors every day.

[Erik]

Yes, I stretch my hip flexors every day.

And is there a bilateral deficit?

[smuggie]

And is there a bilateral deficit?
I'm not sure what you mean by that.

[Erik]

I'm not sure what you mean by that.

One side chronically tighter/shorter than the other?

An activation set up for someone with poor glute function could look something like this (courtesy of Mike Robertson)

A1. Psoas Stretch - 3x30s w/ no rest
A2. Glute Bridge - 3x10 w/ 30s rest
B1. Adductor Stretch 3x30s w/ no rest
B2. X-Band Walks - 3x10 w/ 30s rest
C1. Piriformis Stretch - 3x30s w/ no rest
C2. Clams - 3x10 w/ 30s rest

[smuggie]

One side chronically tighter/shorter than the other?

An activation set up for someone with poor glute function could look something like this (courtesy of Mike Robertson)

A1. Psoas Stretch - 3x30s w/ no rest
A2. Glute Bridge - 3x10 w/ 30s rest
B1. Adductor Stretch 3x30s w/ no rest
B2. X-Band Walks - 3x10 w/ 30s rest
C1. Piriformis Stretch - 3x30s w/ no rest
C2. Clams - 3x10 w/ 30s rest
I have impaired mobility in my left hip. Would that be an indication or a cause of more tightness in the hip flexors on that side?

I'm going to give that activation routine a whirl.

What exactly are clams?

[mich56]

One side chronically tighter/shorter than the other?

An activation set up for someone with poor glute function could look something like this (courtesy of Mike Robertson)

A1. Psoas Stretch - 3x30s w/ no rest
A2. Glute Bridge - 3x10 w/ 30s rest
B1. Adductor Stretch 3x30s w/ no rest
B2. X-Band Walks - 3x10 w/ 30s rest
C1. Piriformis Stretch - 3x30s w/ no rest
C2. Clams - 3x10 w/ 30s rest

Is this something that could be done each morning? To activate and strengthen the glutes?

[Erik]

Is this something that could be done each morning? To activate and strengthen the glutes?

Most definitely. Multiple times throughout the day even. The more dormant your glutes are, the more work should be done.

[mich56]

Most definitely. Multiple times throughout the day even. The more dormant your glutes are, the more work should be done.

If I can get an ass like Ali's from doing this I would do it every hour!!! :lol:

Gonna give it a whirl too...daily 2-3 times. Thanks T!!!

[smuggie]

Thanks for the help, Erik. http://img.photobucket.com/albums/v614/montagnu/ellis/loverose.gif

[JJ29]

I just tried this "test"...definately glutes! ALthough, when i first push up, i do feel it slightly in the lower hammies.

[Robben]

Okay...so I just finished reading the newsletter and I definitely fall in the "quad dominant" category...although I don't wear highheels alllll the time. :unsure: :lol3:

Anyways, my hamstrings are lacking and I really want to get them to start coming out when I start my next bulk. How would I adjust my program so that it focuses more on hamstring development without making my quads hyooger? Not that they're huge now but there's definitely a difference in development between quad and hams.

I'm thinking another problem of mine is that my glutes and hams don't fire either... :sadface:

Janey, you could work back -n- hamstrings together. A back and hamstring workout could look something like this...

Straight Arm Pulldowns - Face Pulls - Two sets of each - Same weight:


Superset - Pullups - Flex One Legged Leg Curl:



Superset - Dumbbell Rows - Seated Leg Curls:


Superset - Stirrup Handle One Arm Pulldowns - Dumbbell Deadlifts:

The supersets do not have to be done fast. Just take your time with the workout...

[Fet]

I feel a pulling sensation around the knees and along the tops of my thighs when I do this test. I can get the straight line, but I'm *assuming* that the pullling I feel is because of tightness and lack of flexibility in the quads. Would this be a correct assumption?


See? I'm not the only freak here. My hip flexors are so tight that as I approach a straight line, I feel it on top of the leg, not underneath. I'm working hard to correct that now.

[Erik]

See? I'm not the only freak here. My hip flexors are so tight that as I approach a straight line, I feel it on top of the leg, not underneath. I'm working hard to correct that now.

Rectus femoris?

[Robben]

See? I'm not the only freak here. My hip flexors are so tight that as I approach a straight line, I feel it on top of the leg, not underneath. I'm working hard to correct that now.

Wow! Interesting...

[Fet]

Rectus femoris?
Yup, right down the centre. It's a flexibility issue.

If I lie on a raised surface, on my back, and pull my right knee to my chest and drop my left leg, my quad doesn't break parallel. It should go lower than that. My physio guy was appalled when he saw what I could NOT do. The result of years of sitting in front of a computer for 8+ hours a day.

So the movement you mentioned above results in the same thing. I can feel my hams, but the tension on top overpowers it.

[janey]

Uncouple the volume between your quads and your posterior chain work. (ie. MORE work for your PC).

Exercises like deadlift variations (conventional, RDL, single-leg RDL), long-step lunges, pull throughs, good mornings, SHELC, etc.



Do a single-leg hip extension as a test for glute firing ...

Lay down on your back with your knees bent and your feet flat on the floor. Lift up one leg off the ground and lift yourself off the ground by driving the heel of the foot still on the floor, through the floor. It's a glute bridge. Test both sides.

1. Can you get your hips to a point where your trunk, hips and upper leg form a straight line?

2. Do you feel most of this movement in the glutes or the hamstrings/low back?

IF you fail, you need to focus more on motor control/glute activation exercises. Things like supine bridges, single-leg bridges, mini-band walks, hip corrections, X-band walks, etc. I'd also spend some time stretching the psoas/hip flexors regularly.

I'm excited that I made a thread that's now 5 pages. :lol3:

1. Yes
2. Glutes....that makes me excited.

So that also means that perhaps I need to do more of the exercises you suggested above. I currently have RDLs, SLDLs, back extensions and reverse lunges in my program. Perhaps I will switch a couple of those up for good mornings and pullthroughs. hmmmm

When you say uncouple the quad work from PC work, do you mean that I would just have one quad day (only) and one PC day - ham dominant with more work then the quad day? :unsure:

Thanks so much, Erik! :love:

[janey]

Janey, you could work back -n- hamstrings together. A back and hamstring workout could look something like this...

Straight Arm Pulldowns - Face Pulls - Two sets of each - Same weight:


Superset - Pullups - Flex One Legged Leg Curl:



Superset - Dumbbell Rows - Seated Leg Curls:


Superset - Stirrup Handle One Arm Pulldowns - Dumbbell Deadlifts:

The supersets do not have to be done fast. Just take your time with the workout...

Thanks Robben. I have to give it all some thought. :)

[smuggie]

When you say uncouple the quad work from PC work, do you mean that I would just have one quad day (only) and one PC day - ham dominant with more work then the quad day? :unsure:
Nope, it means to do more volume for your PC than for your quads.

You don't need to have a quad day and a ham day.

Don't forget about CDLs either.

[homeschoolmom]

Yup, right down the centre. It's a flexibility issue.

If I lie on a raised surface, on my back, and pull my right knee to my chest and drop my left leg, my quad doesn't break parallel. It should go lower than that. My physio guy was appalled when he saw what I could NOT do. The result of years of sitting in front of a computer for 8+ hours a day.

So the movement you mentioned above results in the same thing. I can feel my hams, but the tension on top overpowers it.

Hey Fet! We can be freaks together!! :buddies: Mind me asking what you are doing to correct the issue?

[Fet]

Hey Fet! We can be freaks together!! :buddies: Mind me asking what you are doing to correct the issue?

I think this is quite common in people with sitting-down type jobs, and women wearing heels a lot. I never knew it was a problem until I went to my PT about hot and cold flashes in my thighs. (Please keep DA out of this thread :dry:) Turns out it was a pinched nerve, caused by something scientificky-sounding overcompensating for something else scientificky-sounding, which eventually lead to discovering this.

I'm doing the work in the link I posted, plus, when I doing the "lying on the table" thing, I have my kids gently push down on my lower leg, or I attach an ankle weight.

I thought I read somewhere (Cressey?) that he doesnt even do ham stretching with female clients, they're already too loose in back and too tight in front already. That's me!

[homeschoolmom]

I think this is quite common in people with sitting-down type jobs, and women wearing heels a lot. I never knew it was a problem until I went to my PT about hot and cold flashes in my thighs. (Please keep DA out of this thread :dry:) Turns out it was a pinched nerve, caused by something scientificky-sounding overcompensating for something else scientificky-sounding, which eventually lead to discovering this.

I'm doing the work in the link I posted, plus, when I doing the "lying on the table" thing, I have my kids gently push down on my lower leg, or I attach an ankle weight.

I thought I read somewhere (Cressey?) that he doesnt even do ham stretching with female clients, they're already too loose in back and too tight in front already. That's me!

My PT was doing the table thing with me as well and now my DH does it for me when I've come back from running. Maybe I'll have him do it for me more frequently. I never even thought of using an ankle weight. I'll have to try that as well! Thanks Fet! :)

[mich56]

I thought I read somewhere (Cressey?) that he doesnt even do ham stretching with female clients, they're already too loose in back and too tight in front already. That's me!

I think that this is me too....I used to feel it only in my quads before...it has gotten better :clap: and notice if I don't stretch my quads and hip flexor enough is when I will feel it more.

[janey]

Nope, it means to do more volume for your PC than for your quads.

You don't need to have a quad day and a ham day.

Don't forget about CDLs either.

Makes sense now, thanks! :D

[fitmonkey]

I have to revive this conversation, because I did the test and my right side is all glutes and the left is both, but I feel more hamstring. I think I will try the exercises you listed for Smuggie.
As a result today I attempted 1 leg RDL's. I was fairly good on the right side. It was harder on the left (more hammy dev.). I noticed as I went to do it my hip would try to rotate a little bit on that leg. On the right my hips stayed facing forward, but as I'd go to shift the weight on the left leg, I notice a slight pivot wanting to happen though I could control it with effort.

What does that mean?

(Yes i'm needy today with questions)

[Fitwolf]

Great thread... I must have missed it the first time around! Thanks for the revival Rebecca!

My hip flexors are definitely tight and I'm definitely quad dominant. Working on this.