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      12-09-2016, 11:21 AM   #1
UncleWede
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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, 02:23 PM   #2
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Deadlift.
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      12-09-2016, 02:32 PM   #3
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Cramps = You need Magnesium !
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      12-09-2016, 03:00 PM   #4
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Quote:
Originally Posted by ///M Power-Belgium View Post
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.
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      12-09-2016, 03:11 PM   #5
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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, 03:21 PM   #6
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yea deadlift or power cleans with just the bar for a while to get your technique down
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      12-09-2016, 04:05 PM   #7
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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.
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      12-09-2016, 04:06 PM   #8
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Quote:
Originally Posted by KingOfJericho View Post
Deadlift.
Romanian deadlift
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      12-09-2016, 04:28 PM   #9
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Quote:
Originally Posted by KingOfJericho View Post
Deadlift.
Quote:
Originally Posted by 1MOREMOD View Post
Romanian deadlift
God damn you I had him quoted and ready to reply but then lo and behold master leg day guy appears.
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      12-09-2016, 05:12 PM   #10
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Quote:
Originally Posted by UncleWede View Post
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

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      12-09-2016, 06:29 PM   #11
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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, 06:45 PM   #12
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Form before everything good for you.
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      12-09-2016, 08:20 PM   #13
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Are you old or disabled? Wife uses more weight.
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      12-09-2016, 08:33 PM   #14
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Quote:
Originally Posted by UncleWede View Post
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?
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      12-09-2016, 08:35 PM   #15
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Old

Run sometimes. Still play soccer on recreational coed team

Again I'm old 50
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      12-09-2016, 09:00 PM   #16
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Quote:
Originally Posted by UncleWede View Post
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.
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      12-09-2016, 09:13 PM   #17
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50 is the new 47!
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      12-09-2016, 09:17 PM   #18
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Right I'm 45 and can still crush it if wasn't so damn lazy lately
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      12-10-2016, 04:04 AM   #19
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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, 01:42 PM   #20
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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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      12-13-2016, 09:36 AM   #21
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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.
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      12-14-2016, 01:32 PM   #22
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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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