07-31-2014, 08:43 PM
(07-31-2014, 11:18 AM)Scott Stevenson Wrote: I wouldn't use SLDL's for LOADING sets as those aren't really isolation exercises. (Thigh loading sets would be squats, leg press varieties, mainly with knee curls varieties as your isolation sets for hams. The idea with the isolation set zig zagging is to lay off the low back and pre-fatigue / focus on quads / ham so that the low back is rested for the compound thigh exercises, as needed. )
Do you not have heavy enough DB for heavy DB ham curls?...
Were you not able to set up a fetal ham curl / russian knee curl of some sort?... That's your ticket for heavy ham exercises.
-S
My gym has those rubber coated DB's that have a narrow profile.....very difficult to keep between my feet without having a spotter. I may try to grab someone and have them lift them into place for me. If that doesn't work, I may rig up my super squat hip belt with a loading pin for some ham curls somehow.
Hams curls on the cable rack were decent, but I need to get better ankle cuffs.
I was able to get on the decline bench backwards and simulate a GHR. It's a bit awkward, and due to the leverage setup, I need to assist with my hands. It turns into a "negative-only" movement and highly dependent on the amount of effort I push off with, but I can get them to work. In fact, I just did them last night.
I'll keep experimenting. Usually when you're forced to think outside the box with exercises you'll stumble onto something that is a new favorite.
I will say one thing - my strength is really starting to take off right now (compared to recent experience). Initially I thought it was a placebo effect, but the longer it goes, the less I believe that. Eventually I want to enter into a fat-loss phase, but I wanted to wait until I got 1-2 full effort blasts under my belt. This would help me get a better feel for the program and how it's supposed to work, plus it might help elevate my metabolism and make my calorie intake starting point a bit higher.