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Thread: Hamstring mass

  1. #1
    M&S Veteran TouaregV8's Avatar
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    Hamstring mass

    Hamstrings are a lagging muscle group that I have been trying to bring up for the past several years. I have seen some improvement, but I'm still not satisfied at the amount of "hang" in my hamstrings when I turn sideways and hit a side chest pose. I feel like I'm hitting all the right movements, so maybe the answer is in my training style.

    My "go to" movements for hamstrings are typically:
    Sumo squats
    Romanian deadlifts
    Glute/ham raises
    various leg curl machines
    *typically 4 sets of each in the 8-12 rep range

    What movements do you guys like for hamstring mass?

    Is there a particular training style and/or rep range that yielded the most results. I'm looking for some new ideas.

  2. #2
    Administrator Achilles87's Avatar
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    My legs are half the size of yours and I thought I had ok legs lol. I do a similar style workout as you and then usually on the weekend do leg curls usually 5x30.

  3. #3
    Disarm's Avatar
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    I vary the deadlifts but I do like the Romanian just like you. I try to change it up so it's not the same over and over.

  4. #4
    M&S Veteran TouaregV8's Avatar
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    I follow John Meadows and I see that he likes to do high rep and drop sets for hamstrings a lot. Maybe higher reps is the answer. I've just been too hardheaded to try it because I see the 8-12 rep range working for all other muscle groups...

  5. #5
    M&S Veteran Stangmastah's Avatar
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    Quote Originally Posted by TouaregV8 View Post
    I follow John Meadows and I see that he likes to do high rep and drop sets for hamstrings a lot. Maybe higher reps is the answer. I've just been too hardheaded to try it because I see the 8-12 rep range working for all other muscle groups...

    Brother my legs are stubborn and have had surgery so im careful but, when i had good size wheels 20 yrs or so ago, what put on mass quick after a plateau were drop sets in the high rep range 1 week and heavy squats and deads another week...term minumum 4 months...

  6. #6
    M&S Veteran TouaregV8's Avatar
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    I incorporated drop sets on leg curls during my last hamstring session. I'll give this a go for awhile and see if I notice an improvement.

    Here's what my last glute/ham session looked like:
    Lying leg curls (drop sets until failure on last 2 sets)
    Romanian deadlifts
    Sumo squats
    Dumbbell step-ups

  7. #7
    Super Dupper Moderator Mighty-Mouse's Avatar
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    Quote Originally Posted by TouaregV8 View Post
    I incorporated drop sets on leg curls during my last hamstring session. I'll give this a go for awhile and see if I notice an improvement.

    Here's what my last glute/ham session looked like:
    Lying leg curls (drop sets until failure on last 2 sets)
    Romanian deadlifts
    Sumo squats
    Dumbbell step-ups
    Hey I'm going to pm you some pics. Tell me what I need to do to my legs. I have to give my upper body a rest due to my arm and the doc telling me to.


    Beer Me!

  8. #8
    my humble opinion nothing works as good for hamstring as "ass to grass" squats and deadlifit...the rest are just secondary movements

  9. #9
    M&S Veteran TouaregV8's Avatar
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    Quote Originally Posted by TouaregV8 View Post
    I incorporated drop sets on leg curls during my last hamstring session. I'll give this a go for awhile and see if I notice an improvement.

    Here's what my last glute/ham session looked like:
    Lying leg curls (drop sets until failure on last 2 sets)
    Romanian deadlifts
    Sumo squats
    Dumbbell step-ups
    I've been sticking with drop sets on my leg curl movements, and I removed the weighted step-ups for walking dumbbell lunges (taking long, outward steps). I'm feeling the dumbbell lunges much more than the step-ups. Romanian deadlifts and sumo squats have stayed the same.

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