Frick these, no way I am going to present my butthole to the entire gym
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Frick these, no way I am going to present my butthole to the entire gym
Nothing Ever Happens Shirt $21.68 |
Tip Your Landlord Shirt $21.68 |
Nothing Ever Happens Shirt $21.68 |
Get on the machine anon.
This used to happen in my gym until one day the turned the machine around so you back is facaing a wall. I wonder if someone complained, probably a woman.
if you won't do these at least do nordic curls, they're just as good if not better anyway
My gym replaced this machine with a seated version.
It's gay and I hate it.
Seated is better because your pelvis gets locked in and can’t help out your legs
you don't need to do this one anyway. No natty builds any muscle doing this exercise if they are deadlifting ,squats, and RDL
>No natty builds any muscle doing this exercise if they are deadlifting ,squats, and RDL
>Not training knee flexion
Your knees are going to fail you.
this is bullshit, the hamstring curl or knee extension machines have some uses but being a prerequisite to not hurting yourself is not one of them
>some type of squat
>some type of hip hinge
imagine unironically thinking going through fundamental biomechanical movement patterns is principally going to hurt you
Imagine thinking that squats and deadlifts train the hamstring fully lol.
You HAVE to be doing knee flexion to train the short head. Hip extension (squats, deadlifts) does not train it.
Now we are changing goal posts.
You said knee injury. I said it has uses. Now you are talking bodybuilding specific applications.
>Now we are changing goal posts.
>You said knee injury.
Yeah, you create an imbalance in the muscles surrounding your knee and one day you're doing your squats and POP, whoops, you're debilitated.
>Now you are talking bodybuilding specific applications.
Are you moronic? Training different muscles and articulations to strengthen the muscle is bodybuilding? I bet you end up with constant knee pain down the road later in life because you neglected something so simple.
I don't buy this.
When I do a squat or a deadlift variation, different muscles are doing different things to stabilize and move that load to different extents through that lift. Those muscles and all of the connective tissue connected receives stress and stimuli, and adapts accordingly over time.
Assuming the form is good and consistent and you don't attempt random yolo 1RM's way beyond your capability, how the frick would anything responsible for stabilizing to not cause an injury not be developed, but it hinges on some other part other part of the muscle that supposedly isn't even being used during the lift?
>different muscles are doing different things
But the short head of the hamstring is not involved.
>but it hinges on some other part other part of the muscle
You are using the muscles around your knee but you haven't actually trained one of them. You have a weak link.
>the muscle is used when performing the movement
>the muscle isn't being trained when performing the movement
>>the muscle is used when performing the movement
No, it isn't. That's the point. Do you know what creating an imbalance means?
NTA but all those small muscles and antagonists that work to stabilize the hips, knees, and ankles during these movements, although they are active during them, their activity is not anywhere near high enough to produce any meaningful growth outside of the novice stage, so they will end up getting outpaced by the much larger prime movers that take most of the load, which can lead to injury over time due to very large imbalances occuring. An easy example of this is bench; a lot of people end up injuring their shoulder due to a lack of upper back work. The upper back muscles work as stabilizers during bench, obviously, but are you going to get any meaningful growth in your upper back from benching? Of course not.
So I half ass 3x10 on the hamstring curl do not get theoretical future injury? Next you are going to tell me I actually need to train calves as well.
>So I half ass 3x10 on the hamstring curl do not get theoretical future injury?
Better than nothing.
You don't necessarily want to go heavier than whatever you can do for ~10 reps on an isolation exercise anyways.
>I actually need to train calves as well.
You should do that, too. At the very least doing a few low rep explosive calf raises during my squat warm up helps my squat. You DO know your calves help extend the knee, right? You do know that squatting uses the calf, right?
Well alright, I will maybe do it.
My methodology is 4-8 reps on compounds, usually RPE 8-9, still experimenting with volume and frequency. On the single isolation I do for arms I always go to full failure, slow controlled eccentric type of stuff.
I had great gains following an antagonistic brosplit nearly a decade ago going to failure or one rep short for at least one set, every exercise. Well past 1/2/3/4 with essentially linear progression, in around 1 years time.
Experimented with more "normal" setups now with concurrent amount of reps at RPE 7-9 for sets of 5, but I don't think it's doing me any more good than 3 sets with the last always being yolo RPE 9.5-10 approach I used to do, barring squats and deadlifts for obvious reason. I of course understand that as I begin to regain strength (not that far off in the upper body movements after 4 months getting back into it, at a much lower bodyweight) that will not be sustainable, but if it works it works for the time being.
Full ass instead of half ass then you're good; as long as it's RPE 6 or higher you're probably going to get what you need from it. I don't see why you shouldn't push to failure anyway though, it's a fricking isolation movement, if you can push to failure on squats and deadlifts going to failure on a hamstring curl will be peanuts by comparison, and the fatigue cost will be very minimal anyway.
>Next you are going to tell me I actually need to train calves as well.
Small calves with large thighs is very unaesthetic and a weak soleus is not going to do you any good when it comes to achilles injuries (though it's fairly unlikely to happen in the gym, athletic endeavours would be the issue in this case). Gastroc is also important as it acts at the knee as well as the ankle.
unironically thinking going through fundamental biomechanical movement patterns is principally going to hurt you
>completely ignores an important function of the hamstring
>ACL explodes
Many such cases!
>leg extensions
Good way to get free quad volume, also trains the rectus femoris properly (albeit in a shortened position) unlike squats
>leg curls
Trains the short head of the biceps femoris that hinges don't touch because it only crosses the knee joint, plus again an easy way to rack up more hamstring volume (not as important as with the quads as the hamstrings typically don't need as much volume because hinges cause so much muscle damage). I do nordic curls instead personally but it's the same type of movement, just bodyweight and with a different strength curve.
post body i want to see how small you are
167lbs, 5'10", returned to lifting around 4 months ago after nearly a decade off. Otherwise I did some sporadic calisthenics, running and biking.
Now post yours.
Are you missing a chromosome
>does not want another bizeps pump in his legs
NGMI
Don't do them naked
I returned to lifting around 4 months ago.
I haven't touched a dumbbell yet.
I refuse to do anything that isn't with a barbell, or your own bodyweight, sometimes cables.
I pretty much only do:
>Standing OHP
>High bar squats
>Weighted or BW pullups, pronated or neutral grip
>Close grip bench
>High rep romanian deadlifts (same day as squats usually, the idea is to graduate into normal deadlifts again and swap the squat to front squats as the second exercise at some arbitrary point in the future when I decide that my squat numbers aren't too dyel I am/was disproportionally strong in deadlifts anyway)
>Hanging leg raises, full ROM gymnast style
>Some curl and triceps extension variation, always supersetted inbetween each other, sometimes with cables other times with an ez bar doing skullcrushers
I do upper/lower, or sometimes full body depending on what I feel like, 3-5 times a week.
Why? Because I like it. It's simple and currently working.
> Doesn't do dumbbells.
They are perfectly fine, most people would kill to workout with a full set of dumbbells and barbells with all the plates around.
tbh you don't need cables and BW if you got those two sets for anything but cardio, for example if you are not strong enough to do cleans you can start by cleaning dumbbells until you can do 25kg dumbbells so your hands get used to having to grip something heavier in motion and then proceed to cleans with barbells.
Just do squats and deadlifts with barbells, maybe lunge squats with dumbbells at most (no knee to ground.)
Yeah I know they are fine. I used them in the past more often than a barbell. I just have the 'tism over barbells now.
>so your hands get used to having to grip something heavier
homie I am doing weighted pullups with +30kg using chalk
Not the same motion, its more akin to a swing with a kettlebell than a pull up.
The one thing I will definitively 100% never do regardless is any leg movement involving dumbbells, or any kettlebell for any reason. I have LARP'ed around with power cleans both from a hang and the floor using a normal barbell, but decided it's pointless unless I actually go all in for a period to learn olympic lifting movements, and currently that is a low priority.
This one in OP. My knee starts popping when I do this exercise and starts really hurting after 2 sets. I do the seated variant instead.
Good. This does absolutely nothing. Did this when i was starting out and this closet gay old guy came up complimenting me on it. Never did it again
Just let him in bro
Red pill me on leg extensions and leg curls
>tfw never bother with legs aside from the occasional air/dumbbell squats
You fool, this machine prepares you for this exact scenario. The next time you fall, you will be strong enough to kick whoever is behind you.
hip thrusts, that is all.
>glute isolation exercise is better than hamstring isolation exercise
????
im listing an exercise that I refuse to do
Excuse my mentally moronic brain that completely forgot about OP's question, carry on
How do you guys do calf raises in the gym?
I don't, my gym has strict policies against raising livestock
made me spit out my water, cheers
>hyper extensions
no I don't want to perma frick my back, thanks
turkish getups. what a stupid fricking movement
I prefer turkish putdowns
pretty easy though
pic related
based
bro PLEASE show feet
>bro PLEASE show feet
Do you mean legs?
yes clearly now post bod
What nice feet that 3d model has