Top 3 Moves for Hamstrings MASS
ฝัง
- เผยแพร่เมื่อ 5 ก.พ. 2025
- Want to train with me? Learn from me? For only $9.95/month?
((((START YOUR 7 DAY FREE TRIAL))))
Website www.hypertroph...
iTunes APP www.hypertroph...
Android APP www.hypertroph...
Train with me, each day I post my exclusive workouts for you to follow along.
Personal voice notes & replies to your questions on the forum.
Members only live streams. And so much more.
My supplements: redcon1.com/?a...
code: JOE20 will save you 20% off your entire Redcon1 order
Connect with me on social media
Instagram @HypertrophyCoach
Facebook /HypertrophyCoach
MONTHLY COACHING WITH JOE (Garage/home style workouts)
www.dilfmaker.com
Who else thinks this channel underrated ?
🙏
Lying leg curls, seated leg curl, stiff legged deadlift
Thanks for this bro!
Bang, Bang, Bang
Yeeeeeeea
A true and honest hero.
Fuckin legend.
Every time I watch one of Joe’s videos I want to go to the gym and perfect my form.
mood
very good video
Applying your content for more than a year now. No injuries and great progress. Thanks!!!!
In my head, whatever exercises you can do that give you the greatest mind muscle connection, can feel it the best and gives you the best pump of that muscle is the exercises that you should be doing the most.
Yup !
Good work coach 👊👊
He's like "I put mad so hopefully you'll click" I mean I love all the videos you do but the mass definitely got me today
Hams/glutes day (twice a week), if ever you could give your idea.. 1: romanian dealift 5 set, 2: Hip thrust 5 set, 3: sit leg curl 5 set, 4, pull cable through 5 set, 5: stand single leg curl 5 sets...... it takes me 1h30 early in the morning..... every two days is quads or hams/glutes.... so legs training is my focal training for the next 3-4 months...
Thanks, Joe. 10/10 video again, much appreciated
More of these please
I literally reminded to double check that I saw 4 plants on extensions 😥
Great channel, solid technical insights-- gets to the point with Dialogue-- BIG FAN!!!
I'm new to the channel and enjoying it already Joe! But when are we going to see your top 3 Moves for Beard Mass?!
Your to secure and smart to care what negative idiots say. Good info as always
I need to buy pads so the seat pushes me forward and on the thigh pad so I can lock in tighter. My gym has the machine in the video but its been worn down and I cant get a stretch w/o hitting the weight stacks. I have short femurs
Excellent video.
My favorite coach out there.
What's your overall opinion on strict GHR/GHD ? They're one of my staple movements for hammies. Lot of growth from them.
Can be a great option
Alredy like it joe
thanks for the videos
Hope comming more
and nice well done !
take care!
Nice, those are my exact hammie moves.
For a second I thought I was watching dude perfect.
True words hath been spoken.
"Well directed Force" Brilliant way to state the necessary understanding to apply what is a constant in growing this muscle group. Of course it is universally applicable to the entire body but the hamstrings especially.
Thank you, that will help guide my hamstring development for my December show at 61 and been training for over 40 years. "A Ton of well directed Force"
How do you feel about Nordic hamstring curls? Love them for hammies completely changed the game for me
Thats why he said he left some out of the list. Pretty sure nordic would fit here as well.
@@TheMolina297 Probably not considering they are not at all effective for progressive overload.
Can you do a full rep? Hard to accumulate volume on that movement because of how difficult it is.
Point out to the lying versus standing legcurl;
Even though angles are the same and your body relative to where forces come from in both of these,
The machine producers can have differences in how they feel,
So try both and pick the best one!
You Da Goat fr
Awesome Joe 🙌🏼🙏🏼
Leg bicep thrusts (or high leg presses) are a good movement for filling in that gap just below the glutes.
For those with weak posterior chain, try a stiff dead by standing with your face towards a hack or V squat machine. Now you can completely focus on your ham contraction.
I haven't had luck with the way the hamstring machines feel on my joints in starting position.
Probably not setting up correctly. Your knee should be aligned with the machine joint.
amazing video
Very helpful video!!! Thank you!!
Seated leg curls give me knee pain like they're about to pop out or something. Wish I could
Good mornings, standing leg curl, GHR
I just started doing seated and lying leg curls on a regular basis and the burn is real.
Anecdotally speaking I really like versions of GHD hamstring curls.
Chains and bands seem to be the only thing that works for me when doing stiff legged rdls or deadlifts
But as an actual comment, I think it's telling that MASS gaining lectures are held in a kitchen.
Truth. I eat in between every video. Gotta stay anabolic
U´R THE BEST !
I love your videos you are doing a damn good job 👏
Thanks for the great content. Had not considered how the lying leg curl takes you into the shortened position.
Insightful vid, thx! What do you think about Nordic curls?
Can you give more insight on naturally placing your bodyweight inside your feet, having flat feet and it’s correlation to anterior hip rotation yielding lower optimization during squats
Probably 100% of people hating on your arm size have smaller arms... that is so ironic!! Anyway, thanks for sharing your knowledge, learning is the key to growing 💪🏻
What about the reverse hack squat goodmornings? You can load the machine with a lot of weight.,Saw Hadi Choopan do this one with 6 plates on each side,super slow, nose almost touching floor
A good option
@@HypertrophyCoach Thanks coach!
Thank you! Outstanding...!!!
Joe i subscribe to you site,I love the site man,the videos
I from brazil so (my inglish is not perfect) but i love dude!
hope to learn alot!
GOLD!!!!!!!!!
what is the main difference between rdls and stiff legged deadlifts? everywhere I look, there is a different definition. Is it mainly the difference in knee extension/no knee extension? Sorry if the question is stupid but I could not find a definitive solid answer anywhere as of yet....
I actually have no idea. I don’t bother with all the exercise name semantics. Waste of time. Just some random names someone made up and assigned meaning too. 🤷♂️
Hypertrophy Coach I was asking because in your back thickness video you mentioned rdls and here you mentioned sldls, so I was just wondering what the difference was in terms of execution, although I completely agree with your point, thanks for all the free content and knowledge especially insights on torque and maybe the more “nerdy” stuff I find that really interesting and intriguing as you have a very unique and different way of thinking about training
@@KotaTiGaSmota The way I've seen it, the RDL is what he demonstrated. the stiff leg deadlift is like a standard deadlift, where you start from the floor, and pull with as little knee flexion as possible, and fully reset the bar onto the floor, I don't think it matters whether you do touch and go or deadstop reps, as long as the plates touch the floor. They are more or less the same movement, but I think the key difference is with the RDL you start with an eccentric, and the SLDL you start with the concentric. To be honest though, both RDLs and SLDLs are used interchangeably to describe the movement he performed, particularly by bodybuilders. In powerlifting, the SLDL is a simply variation for a standard deadlift (since it builds lower back and hamstring strength particularly, and is very similar to a standard deadlift), and since powerlifters tend to train for specificity (ie. as close to their competition lifts as possible), it works well as a good deadlift accessory.
Basically what I'm tryna say is the exercise name is just unnecessary lol, call it whatever you want, but some people might try distinguish one from the other, that's their choice. Also, both are definitely incredibly good for back thickness.
Steve Issac thanks, i’ll call them ice cream pulls from now on 🤣
Could GHRs work as a substitute for the seated leg curl?
Yes. A great exercise. Just a bit more to manage, which is why I don’t have them on the list. But you can grow some big hams with them done well and progressively of course
I love GHR and have been doing them over lockdown cause I have minimal equipment. Hamstrings get destroyed and you have an extra bit of emphasis on glutes and lower back as well (good thing or bad thing depending on whether you're looking to fully isolate or not)
What if the gym i train at does not have a seated leg curl?
I'd love for my local gym to swap their lying hamstring curl for a seated one. I find it way too easy to cheat on a lying curl.
Let go of the handles
Hamstring muscles generally can experience stretch-induce hypertrophy. They are not strongest at the mid range but the stretch position. Length tension relationship should be accounted not only by active element but also passive element.
There is nothing specific to hamstrings different from other muscles. Intra muscular force is definitively the most important stimulus for muscle growth. And it’s the actual contractile tissue you’re trying to hypertrophy. Not passive tissue.
@@HypertrophyCoach Most muscles work similarly, however they all have some characteristics that are different, including working sarcomere length. The wsl of hamstrings fall far in the descending limb, therefore they can benefit great by stretch-indued hypertrophy.
Passive and active element refers to the force being produce during muscle contraction. The force that muscle fibers produce during contractions arises due to both active and passive mechanisms. They can be arises due to same or different tissue within the muscle. Check out the muscle contraction model proposed by many researchers such as Hill-type muscle model. One quick notion is that even passive stretching can cause hypertrophy.
thanks for response btw
EzFit翻譯 your thinking to much
@@josephgarley9267 you're reading too less
The problem with knee flexion exercises for hamstrings is that the muscles attach very close to the knee axis of rotation, which greatly limits their torque production. Hip extension exercises like sldls, good mornings develop the hamstrings more effectively, because the hamstrings attachment at the hip joint allows for more torque production and tension via hip extension
Intramuscular force is what is require to stimulate muscle growth. And the muscles internal moment arm (what you’re referring to) has nothing to do with intramuscular force production. Further, as far as hip extension is concerned, the glutes always have a larger internal moment arm compared to the hamstrings (as far as where they cross over the femur/pelvis articulation). Which is one of the issues with RDLs. Glutes always have a mechanical advantage compared to hams.
It's taken until watching this video that I've realised I have a big arse that's overpowering my hams.
standing leg curls I tend to use lower back is this because of gravity not pulling me down? I use it because I have a left hamstring that had been injured but now progressing with it and the leg curl seems to stretch a lot more so sometimes feels. like my hamstring might pop or something. We dont have a seated leg curl machine, but I have found better development with those for sure. more focused and stiff are a fave as well.
Maybe flexing the glutes and abs more to keep your pelvis in place might help against the back pain
Yes, just a little more work on your part to keep your pelvis still. You can always do single leg on the lying leg curl as well
Best videos as always (I am having shit day but I'm not going to take it out on you, love you bro!)
We got the seated leg curl machines with the pad right under your knee and is, in my opinion, therefore useless. It pulls you up an it hurts your shins. Who made these?!
Hey coach, what is your opinion for glute ham raise and Nordicam curl for hams?
just awesome
Do you have a full tutorial on the lying hamstring curl ? If so can you link it ?
What is your opinion on wearing belt around glute area on lying leg curls to lock you down?
How do I make sure I don’t injure my knee during the seated hamstring curl ? I say this because I’ve done this exercise and it had exacerbated a prior knee injury.
I do all three + leg press high stance and push with my heals. Thank you…
My gym doesn't have the seated Leg Curls machine 😭
Wrf is this gym? Lmao
Hello Joe, I always have problems with my knies with the lying Legg curl. Also with the seated one it pull on my knie straps?? It feels uncomfortable. Thank you Joe for your tips. 😊👍✌️
Maybe try and adjust the machine ROM so it’s not going to ranges that cause pain
Hey joe love the video! When doing seated leg curls I tend to lean forward instead of keeping my back on the back pad. I feel a greater stretch when doing this i also make sure I keep my upper body fixed and my butt on the pad. Do you think keeping your back on the pad rather than leaning forward is a more optimal way to do these leg curls?
Leaning forward is what Jordan Peters recommends and his hamstrings are insane.
I use that technique at the end of the set to extend the set and finish them off.👍
What’s your thoughts on Nordic Hamstring Curl?
Great movement. Especially useful for the home gym. Only thing to be aware of is more effort/energy to keep your torso still/fixed. Compared to seated or lying leg curls
Sorry Joe, in my gym I don't have lying curl, and seated just doesn't suit me (I always have pain in right knee when doing it, and it doesn't have pad that goes over your thighs). So, I can just do deadlift variations. What can I do to exaust hamstings in that shortened position?
Thank you!
Glute/ham raises can be a good option
Would it be of more benefit to bend over towards the knee pad more (to get more hip flexion) rather than sit back on the seat?
If your hamstrings can’t lengthen more, yes!
Lying leg curls is soo cool sir :but why ifeel piain in my lateral thigh when i doing it (strain)?
Wish I could say, but I’d just be guessing. Sorry!
Bit disappointed there were no hamstring slides, having to keep your pelvis up beats lying down in my opinion (+ you get into full extension). Ross Enamait on TH-cam has a couple of videos on how to make your own hamstring slider, because I found unweighted floor slides quickly ran into loading issues
RDL's?
I'm one of those guys who's lower back and glutes are very developed and I'm strong at RDLs, but my hamstrings are non-existent!
How many reps do you prefer in the stiff legged deadlift?
I like 5-8. But anywhere from 5-20 can work, if you can perform them well and progress them
I Love you ♥️♥️
Comment for the algorithm.
😂awesome! 👊🙏🙏
@@HypertrophyCoach What rep range do you recommend for the seated leg curls and SLDLs?
If your gym doesn’t have a seated curl machine, what would you recommend in its place?
The other two exercise on the list are still great
@Hypertrophy Coach What rep ranges do you recommend for the seated leg curls and stiff leg DLs?
I do working sets anywhere from 5-12 rep range
🐐
5:40 - But that’s a Romanian Deadlift tho
Good exercises, quality video.
Also uR aRMs r SmALL
Stiff leg deadlift is actually anatomically not a great exercise for hamstrings. As the knee is fixed the hamstrings are only used for stability and doesn't do work. Sorry bro u are scientifically wrong.
Lying leg curl should be at first.
“Scientifically wrong” 😂 I think you’re confused here if you don’t think hamstrings can extend the hips BECAUSE the knee is fixed. If the knee was extending as the hips extended (like during a squat), you’d be right. As they’d basically be performing and isometric. OR you could have said something about hamstrings not being mechanically great near full hip extension, compared to the glutes…You do have a TH-cam profile though, so you’re likely more qualified to talk about biomechanics than I am tho.
@@HypertrophyCoach i still am sure the hamstrings are just strained. Sorry i cannot agree that is a good effective exercise for hamstrings as it only stretches and doesn't work enough. Ill do some research though 🫡🙏
Good morning?
Have definitely felt the difference A LOT with the thigh pad! Unfortunately most gyms around my area do not have the pad in the curl machine..
JOE 4 PRESIDENT
MAKE AMERICA JACKED AGAIN!!!!!
Dammit, they put the wrong Joe in. Please be specific or shit like this happens.
@@andrewkenseth4814 hahaha
But THE standing could be done with hip flexion instead of leaning forward and grabbing THE handles. Which leads to a limited Range of motion but better contraction... 🤓
PS: your arms are bigger than my hams 😂
✌🏽
If you're married and have to work 60-70 hours a week in a blue collared job well, you are screwed
Nah, for hypertrophy you can get a lot out of 30-45 minute workouts
@@alexwilliams5587after age 50 the energy and motivation to workout after working a 10-12 hour day is gone. If someone is much younger I would agree.
@@biosphereup9141 ohh gotcha, i thought you were younger
Dude, your arms are freaking small!! 🍤
Ahh, now i feel better. 😂
THANKS, BUT YOU HAVE VIDEOS, WHY WOULD ANYBODY PAY TO LEARN LIFE FITNESS -
To much babbling
great feedback, thank you
Another BS exaggerated video where it could have been less than a minute
Thanks for the kind words!