Need bigger hammies

[Vennom96]

My legs aren't sticks but they're by no means big. I have a pretty decent upper body but when I turn sideways, my shorts or pants sorta cave in under my ass area and it looks dumb.I know I need increased overall leg size, and thats what I'm going for but I'm really lacking in the hamstring area.

I do squats and deads (on separate days), both usually in the 5 rep range. I've been doing DB lunges the past 3 leg workouts trying to fill in the ass/hamstring area. Is there anything else I can do? I do leg curls, but these sometimes tend to put a lot of strain on my lower back and I have to stop or do extremely light weight. I've tried stiff-legged deadlifts but towards the bottom my back rolls and I can't keep it straight unless I bend my knees a lot. I'm 6'5" and all legs.

 

[inked1]

check your form, SLDL should toast your hammys

 

[Double3]

Yeah SLDL's tear my hamies up.

I would throw those in.

 

[adidamps2]

i like seated leg curls and try romain DL instead of sldl...im sure theres more you can do but i dont know them all...

 

[luquillo78]

SLDL and goodmornings.

 

[gumbo]

I usually do my hammies before my quads. I played hockey from age 4 right through college and my quads grow with no problem. I usually start with leg curls to warm them up and then do SLDL's. Once my hammies have been hit hard, I do quads (squats, hacks, extensions, etc).

Gumbo

 

[blackbeard]

go as low as you can on SLDL if you cant reach the floor dont worry just work on your flexiblity

 

[jcp2]

I do my sldl' off of 100lb plates, i get more hamstring recruitment that way. I also keep the bar close to my legs and ass pushed back. I am 6'3 and have no hamstrings either. What are you going to do.

 

[Behemoth]

I like good mornings.

 

[blackjack]

pull throughs work well too.

 

[pullinbig]

glute ham raise is a good one. these hit my hams harder than anything else i do.

 

[truck]

I would try higher reps on your lifts especially leg press, even if its for a set of two get a good medium/heavy weight and go 15-20 reps. You need to work on your hamstring, hip and but flexibility if your back starts to hurt on curls. I'm 6'4 but all torso, My buddy who is 6'5 has the same problems.

 

[ManOfMuscle]

SLDL and goodmornings.

.

 

[Vennom96]

glute ham raise is a good one. these hit my hams harder than anything else i do.

What is a glute ham raise and how do I do it?

When I do SLDL's, I have to keep my knees bent a good deal in order to go down, and my back starts to roll towards the end, about 18-24 inches off the ground. So I feel like I'm not really doing anything for them b/c my legs are bent a good deal and I don't go that close to the ground really. But my legs hurt like hell the next 3 days at least. Feels like someone took a razor blade and ran it vertically down my leg.

 

[pullinbig]

that aint a sldl. =0)

never had my leg sliced vertically by a razor so i cant relate to your desciption. =0l

you can do a search for a clip of a ghr.

 

[shaved_head_in_NC]

http://www.weighttrainersunited.com/gluteham.html

 

[Sputnik corp.]

I'll second romanian deadlifts for hamstrings

 

[AngryMuscles]

nice GHR
but our gym doesn't have those..

so what else can I do for hams??

I'm already doing sumo DL, SL, pull thrus

 

[Vennom96]

I don't have one of those machines in my gym for a ghr. Guess I'll try all these suggestions. Thanks