So always think quality of contraction rather than just completion of contraction. The faster results speak for themselves, and that is why my clients let me take them there. When all three sets are complete, you know they got worked hard. I can tell when a client is slacking, and don't allow it. By the last 3 reps of a 10RM set, the actin and myosin are ratcheted so tight without complete overlap, it is actually painful (just like any hammy cramp), and you have to really dig deep to keep the concentration perfect to achieve the full results. It's really fun to push clients to that level of contraction. When you perform the seated leg curl with my technique, the contraction is so intense, it mimics a leg cramp. Whether fully shortened or in a position that restricts but finitely sets a length, a muscle can be maximally contracted in the same manner with the same force the net force to the actin and myosin structures are the only difference. I believe this causes the fibers to thicken and reinforce more than contractions that happen with full overlap. The pulling tight of a muscle still somewhat stretched forces a complete contraction of the actin and myosin when they are not fully able to overlap as completely as possible. This is the contraction of a muscle in a stretched and unstretched position with movements that use the same ROM but different muscle lengths(explanation for others, as Defiant already knows this stuff). I'm thinking from more of a Positions of flexion thought process. What I'm getting from you two is the ability of the exercise to shorten the most completely. When I say that the seated curl is a better hamstring exercise than the lying, I am talking more about quality of contraction rather than extent of contraction. Here's where Defiant and I get into great discussions and really wring out some great info. Some manufacturers are better than others, and some, like Hammerstrength, have no restraint bar and are worthless. The seated hamcurl with my technique is the best for building hams efficiently. It's non-traditional thinking that makes a potentially good exercise great. When your leg gets to a 90 degree bend, if you continue the focus, you will feel a strong contraction on the upper end of the hamstring that you can't get with any other ham exercise. It's all an exercise in displaced focus that makes for a strong hamstring contraction. The inability of your knees to go anywhere will cause the hamstring contraction that moves the weight. Bust that restraint bar off, or at least try to with everything you have by pulling the knees to your chest. It acts as the focal point to make the lower leg bend and move the weight.
The machine should have a restraint bar that keeps you from pulling your knees to your chest, but that is perfect.
In order to do them effectively, instead of pulling with your feet, pull you knees to your chest and forget you even have a lower leg. You can't do them in a traditional manner though to make them great. Concentration is the best way to keep one side from dominating.įor an isolation of the hams, the seated leg curl is KING it starts you at a stretch. I could superset a quad exercise instead. Doubles the time it takes to hit my hams.
I don't like standing because you can only do one side at a time. You can either have a partner hold your hips down or use a lifting belt to hold your hips down. Watch anyone doing lying curls and their hips raise off the bench, which takes away effectiveness IMO. The biggest problem with lying/standing leg curls is the flexion of the hips. Are your hams stretched when standing up? You have to bend the hips to add stretch.
0 kommentar(er)
