Hamstrings

UncleWede · 12-09-2016, 09:21 AM

I have been at a loss at what to do to strengthen my hams. I can't seem to do curls with more than maybe 40lbs on a machine without getting WICKED cramps on about the 2nd set. It's freaking embarrassing to get stuck on a machine because you are screaming (inside) and can't straighten your leg.

I work on warming up, stretching different angles, and spend my time after almost all workouts in the Jacuzzi trying to stretch a little more.

It all started during AYSO soccer30+ years ago. I'd play midfield and run my ass off. Come home after game, and invariably one or both hams would cramp up. A double is a special kind of hell!

Supplements of potassium, more bananas and milk than I should consume, additional stretching.

KingOfJericho · 12-09-2016, 12:23 PM

Deadlift.

///M Power-Belgium · 12-09-2016, 12:32 PM

Cramps = You need Magnesium !

UncleWede · 12-09-2016, 01:00 PM

Quote:

Originally Posted by ///M Power-Belgium

Cramps = You need Magnesium !

But I only ever get them in the hamstrings. Not quads, not glutes. I burned the shiot out of my tris on Wednesday, and they ACHE today, but no cramps.

714_2er · 12-09-2016, 01:11 PM

Single leg deadlift...slow and controlled...challenge yourself on weight and form.
It's a good core stabilizing workout as well.

kprocivic · 12-09-2016, 01:21 PM

yea deadlift or power cleans with just the bar for a while to get your technique down

jgoens · 12-09-2016, 02:05 PM

I get that too. What has worked for me is stretching the night before and then before doing the exercises. It is much worse when have less rest between sets which is what I prefer. Seems like as you get older it gets worse as I never had that when I was younger.

1MOREMOD · 12-09-2016, 02:06 PM

Quote:

Originally Posted by KingOfJericho

Deadlift.

Romanian deadlift

InternetFame · 12-09-2016, 02:28 PM

Quote:

Originally Posted by KingOfJericho

Deadlift.

Quote:

Originally Posted by 1MOREMOD

Romanian deadlift

God damn you I had him quoted and ready to reply but then lo and behold master leg day guy appears.

///M Power-Belgium · 12-09-2016, 03:12 PM

Quote:

Originally Posted by UncleWede

But I only ever get them in the hamstrings. Not quads, not glutes. I burned the shiot out of my tris on Wednesday, and they ACHE today, but no cramps.

After 10 years in the gym I'm pretty sure your hamstrings are your weak point and actually your hamstrings are out of balance..
Force nothing and take your time Uncle , keep your concentration on the execution of the exercise and try to isolate the pain on your hamstrings alone.
This will take a while to accomplish with your tendons , but I'm sure you can do it (no pain no gain )
Let them recover 80-90% before you plan your next leg day in the beginning (the first 3 months)
Of course a leg day never was/is easy ..and "concentration" is the key-word .
On Youtube you can find a lot as well ..
Good luck

UncleWede · 12-09-2016, 04:29 PM

Thanks for the advice, but I'm way back at the crawling stage. 40lbs is heavy for me on the reverse curl machine. Last night I did one set with that and cramped at about 3 reps into the second. Normally to keep things moving I swap curls and extensions, so I rest the front while I work the back of the leg.

After doing the rest of what I had intended for leg day, I went over to another curl machine, and was able to get 15 reps each set (4) with 20lbs, although I did move up to 25 on the last. No way am I to "pushing myself" at this point, I'm truly remedial.

While not impressive, at 50yo I do a respectable amount on leg day, but form ALWAYS comes before weight

kprocivic · 12-09-2016, 04:45 PM

Form before everything good for you.

1MOREMOD · 12-09-2016, 06:20 PM

Are you old or disabled? Wife uses more weight.

overcoil · 12-09-2016, 06:33 PM

Quote:

Originally Posted by UncleWede

Thanks for the advice, but I'm way back at the crawling stage. 40lbs is heavy for me on the reverse curl machine. Last night I did one set with that and cramped at about 3 reps into the second. Normally to keep things moving I swap curls and extensions, so I rest the front while I work the back of the leg.

After doing the rest of what I had intended for leg day, I went over to another curl machine, and was able to get 15 reps each set (4) with 20lbs, although I did move up to 25 on the last. No way am I to "pushing myself" at this point, I'm truly remedial.

While not impressive, at 50yo I do a respectable amount on leg day, but form ALWAYS comes before weight

Do you run?

UncleWede · 12-09-2016, 06:35 PM

Old

Run sometimes. Still play soccer on recreational coed team

Again I'm old 50

overcoil · 12-09-2016, 07:00 PM

Quote:

Originally Posted by UncleWede

Old

Run sometimes. Still play soccer on recreational coed team

Again I'm old 50

50 isn't old. I'm not trying to be patronizing.

08njSTEP · 12-09-2016, 07:13 PM

50 is the new 47!

1MOREMOD · 12-09-2016, 07:17 PM

Right I'm 45 and can still crush it if wasn't so damn lazy lately

cruisingdownthestreet · 12-10-2016, 02:04 AM

gym bros, we all know it's stiff-leg deadlifts. hold it at the bottom. get that MOST EXCELLENT stretch.

UncleWede · 12-12-2016, 11:42 AM

So, I played soccer Saturday pm, moved from coed AYSO to random male-only. Played about 40 minutes on the field. Loaded up on Potassium and Magnesium Friday night and Saturday morning. No hamstring failures!

Repeated soakings in hot/cold yesterday and I can almost walk normally today.

Teufel_Hunden · 12-13-2016, 07:36 AM

Quote:

Originally Posted by cruisingdownthestreet

gym bros, we all know it's stiff-leg deadlifts. hold it at the bottom. get that MOST EXCELLENT stretch.

This and RDL. I'm almost 46 and can do them with 150lbs (working sets of 10 to 12). You just have to build your way up.

UncleWede · 12-14-2016, 11:32 AM

Legs last night. Put 270mg Potassium and 1500mg Magnesium in breakfast and dinner.

Squatting 185, I felt twinges in the left ham/groin area, so dropped back to 135 and went wide stance.

Was able to complete 2 rounds of 5 sets, 12 reps, both leg curls and extensions with no issues. Went right to the cold water afterwards. Walking OK this morning

Belgie, maybe I was Mag deficient.

12-09-2016, 09:21 AM	#1
UncleWede Long Time Admirer, First Time Owner 18691 Rep 9,445 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Hamstrings I have been at a loss at what to do to strengthen my hams. I can't seem to do curls with more than maybe 40lbs on a machine without getting WICKED cramps on about the 2nd set. It's freaking embarrassing to get stuck on a machine because you are screaming (inside) and can't straighten your leg. I work on warming up, stretching different angles, and spend my time after almost all workouts in the Jacuzzi trying to stretch a little more. It all started during AYSO soccer30+ years ago. I'd play midfield and run my ass off. Come home after game, and invariably one or both hams would cramp up. A double is a special kind of hell! Supplements of potassium, more bananas and milk than I should consume, additional stretching.
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12-09-2016, 12:23 PM	#2
KingOfJericho Major General 2461 Rep 7,340 Posts Drives: Yes Join Date: Aug 2007 Location: CT iTrader: (1) Garage List 2010 135i Coupe [5.26]	Deadlift. __________________ The views and opinions expressed in this post are those of the author and do not necessarily reflect the official policy or position of Bimmerpost. 2018 Jeep Grand Cherokee High Altitude Hemi \| 2010 S4 Sold \| 2010 BMW 135i Retired \| 2006 Lotus Exige Sold
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12-09-2016, 12:32 PM	#3
///M Power-Belgium General 74109 Rep 27,331 Posts Drives: ///M3-E92-DCT Silverstone II Join Date: Jul 2012 Location: Belgium iTrader: (0)	Cramps = You need Magnesium ! __________________ "MAX VERSTAPPEN" IS THE 2021+2022+2023+2024 F1 WORLD CHAMPION - #UnLeashTheLion - BPM DEV-Tune & DCT Software-Tune & Servotronic & coding ///Alpine HID Angeleyes ///Oem.exhaust mod.
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12-09-2016, 01:11 PM	#5
714_2er Lieutenant 113 Rep 487 Posts Drives: 2015 AW M235i Join Date: Jun 2013 Location: SoulCal, 714 iTrader: (0)	Single leg deadlift...slow and controlled...challenge yourself on weight and form. It's a good core stabilizing workout as well.
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12-09-2016, 01:21 PM	#6
kprocivic Lieutenant Colonel 822 Rep 1,575 Posts Drives: ecoboost s to the t Join Date: Apr 2014 Location: 92346 iTrader: (7)	yea deadlift or power cleans with just the bar for a while to get your technique down __________________ 2.0l ecosmackkaa
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12-09-2016, 02:05 PM	#7
jgoens Major General 3839 Rep 5,776 Posts Drives: 2013 335i msport Join Date: Nov 2014 Location: San Mateo, CA iTrader: (0)	I get that too. What has worked for me is stretching the night before and then before doing the exercises. It is much worse when have less rest between sets which is what I prefer. Seems like as you get older it gets worse as I never had that when I was younger. __________________ 2013 335i Msport Black sapphire/Coral red. MHD. stage 2--e30 VRSF DP, ER CP, Dinan Shockware. VRSF 12mm/15mm spacers. Cobra dashcam. Various codings. Last car: 2011 335i Msport. JB4. Vrsf CP
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12-09-2016, 04:29 PM	#11
UncleWede Long Time Admirer, First Time Owner 18691 Rep 9,445 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Thanks for the advice, but I'm way back at the crawling stage. 40lbs is heavy for me on the reverse curl machine. Last night I did one set with that and cramped at about 3 reps into the second. Normally to keep things moving I swap curls and extensions, so I rest the front while I work the back of the leg. After doing the rest of what I had intended for leg day, I went over to another curl machine, and was able to get 15 reps each set (4) with 20lbs, although I did move up to 25 on the last. No way am I to "pushing myself" at this point, I'm truly remedial. While not impressive, at 50yo I do a respectable amount on leg day, but form ALWAYS comes before weight
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12-09-2016, 04:45 PM	#12
kprocivic Lieutenant Colonel 822 Rep 1,575 Posts Drives: ecoboost s to the t Join Date: Apr 2014 Location: 92346 iTrader: (7)	Form before everything good for you. __________________ 2.0l ecosmackkaa
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12-09-2016, 06:20 PM	#13
1MOREMOD - 11829 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Are you old or disabled? Wife uses more weight.
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12-09-2016, 06:35 PM	#15
UncleWede Long Time Admirer, First Time Owner 18691 Rep 9,445 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Old Run sometimes. Still play soccer on recreational coed team Again I'm old 50 __________________ I have romped on her and I giggled like a drunk infant the entire time. - Sedan_Clan
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12-09-2016, 07:13 PM	#17
08njSTEP Captain 795 Rep 762 Posts Drives: '07 335i, '66 SS396 Chevelle Join Date: Dec 2015 Location: Manchester, NH iTrader: (0)	50 is the new 47!
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12-09-2016, 07:17 PM	#18
1MOREMOD - 11829 Rep 23,186 Posts Drives: Race car-> Join Date: Mar 2009 Location: check your mirrors iTrader: (5)	Right I'm 45 and can still crush it if wasn't so damn lazy lately
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12-10-2016, 02:04 AM	#19
cruisingdownthestreet Second Lieutenant 126 Rep 258 Posts Drives: Z4 Join Date: Oct 2016 Location: LA county iTrader: (0)	gym bros, we all know it's stiff-leg deadlifts. hold it at the bottom. get that MOST EXCELLENT stretch.
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12-12-2016, 11:42 AM	#20
UncleWede Long Time Admirer, First Time Owner 18691 Rep 9,445 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	So, I played soccer Saturday pm, moved from coed AYSO to random male-only. Played about 40 minutes on the field. Loaded up on Potassium and Magnesium Friday night and Saturday morning. No hamstring failures! Repeated soakings in hot/cold yesterday and I can almost walk normally today.
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12-14-2016, 11:32 AM	#22
UncleWede Long Time Admirer, First Time Owner 18691 Rep 9,445 Posts Drives: G01 X3 M40i Dark Graphite Join Date: Jun 2005 Location: Oxnard, CA iTrader: (0)	Legs last night. Put 270mg Potassium and 1500mg Magnesium in breakfast and dinner. Squatting 185, I felt twinges in the left ham/groin area, so dropped back to 135 and went wide stance. Was able to complete 2 rounds of 5 sets, 12 reps, both leg curls and extensions with no issues. Went right to the cold water afterwards. Walking OK this morning Belgie, maybe I was Mag deficient.
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