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Re: Squats and Deadlifts

Posted: Fri Aug 10, 2012 9:46 am
by emil3m
Jungledoc wrote:Leg curls is just the old isolation vs. bunch of muscles working together thing. You can train your hams other ways while working more.

I know what GMs are for. I was just asking why twice as much as other perfectly good lifts. Same question re calf, why both days?
Not entirely sure to be honest. Trying to put something together that would make sense.
My main question was answered--I can squat and DL on same day if I alternate heavy/light between the two. Also, pretty clear that I should do lunges on both days.

What would you add for hamstrings and lower back?


ps
I only have equipment for this variation. It's listed as compound unlike the classic leg curl
http://www.exrx.net/WeightExercises/Ham ... gCurl.html

Re: Squats and Deadlifts

Posted: Fri Aug 10, 2012 9:50 am
by Proper Knob
emil3m wrote:What would you add for hamstrings and lower back?
Swiss Ball Leg Curls, Good Mornings, RDL's (sumo or conventional).

Re: Squats and Deadlifts

Posted: Fri Aug 10, 2012 10:08 am
by Dub
emil3m wrote: Not entirely sure to be honest. Trying to put something together that would make sense.
My main question was answered--I can squat and DL on same day if I alternate heavy/light between the two. Also, pretty clear that I should do lunges on both days.

What would you add for hamstrings and lower back?
Hell, you can deadlift and squat heavy on the same day as well if you want. Maybe dividing the two would be better but it's okay too. StrongLifts method used the heavy on both at the same day protocol since it had Squats on every workout. It was eventually hard on the lower back, but when you lessen the amount off squatting it was alright. Of course if possible to divide the two, I'd recommend it.

Ben Bruno has several awesome glute-bridge variations used for hamstring training, I've tested some and felt the burn. Check Glute birdge walkouts or rollouts as examples.
http://www.youtube.com/watch?v=XGhWaaUZd7E" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=JlXL9_cA ... ure=relmfu" onclick="window.open(this.href);return false;

Hamstring raises / GHR's work as well, altough they are a bit hard. Also high step-ups work the hamstrings quite well too.

Re: Squats and Deadlifts

Posted: Sat Aug 11, 2012 10:52 am
by Jungledoc
emil3m wrote:
Jungledoc wrote:Leg curls is just the old isolation vs. bunch of muscles working together thing. You can train your hams other ways while working more.

I know what GMs are for. I was just asking why twice as much as other perfectly good lifts. Same question re calf, why both days?
Not entirely sure to be honest. Trying to put something together that would make sense.
My main question was answered--I can squat and DL on same day if I alternate heavy/light between the two. Also, pretty clear that I should do lunges on both days.

What would you add for hamstrings and lower back?
Not sure you need anything more than what you have. You have GMs, RDLs, DLs and the curls. Spread them around.

emil3m wrote:ps
I only have equipment for this variation. It's listed as compound unlike the classic leg curl
http://www.exrx.net/WeightExercises/Ham ... gCurl.html
And that's an interesting variation, definitely compound. Looks better than a machine curl.

Re: Squats and Deadlifts

Posted: Sun Aug 12, 2012 11:06 pm
by Oscar_Actuary
I've rotated those legs cable curls in a few rounds.
I think it's good to train that motion too, as most all my other hammie work is with hip hinge, stable leg.

Re: Squats and Deadlifts

Posted: Sun Aug 12, 2012 11:29 pm
by emil3m
Dub wrote: Hell, you can deadlift and squat heavy on the same day as well if you want.

Ben Bruno has several awesome glute-bridge variations used for hamstring training, I've tested some and felt the burn. Check Glute birdge walkouts or rollouts as examples.
http://www.youtube.com/watch?v=XGhWaaUZd7E" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=JlXL9_cA ... ure=relmfu" onclick="window.open(this.href);return false;

Hamstring raises / GHR's work as well, altough they are a bit hard. Also high step-ups work the hamstrings quite well too.
I probably won't be going heavy on both at the same day.
Thanks for the Bruno links and other suggestions!