Tips For Training Hamstrings in a Very Crowded Gym
We all know that most beginner bodybuilders tend to favor their upper bodies when they begin training.
They run into the gym every day, only to complete set after set of bench press and dumbbell curls.
In time, they begin to learn the basics (hopefully!) and they start learning other exercises, and they begin hitting muscle groups like back, shoulders, triceps, and sometimes legs.
The muscle groups of the legs are the ones that are usually neglected for the longest.
When they finally do venture in - whether it be from being mocked for their toothpick legs, or just a morbid curiosity of what the squat rack is really designed for - the quadriceps are usually the muscles they hit.
Calves sometimes get attention as well.
What muscle group does that leave being typically ignored? The Hamstrings! In most gyms, even among those bodybuilders who design and follow complete weightlifting programs, it's very rare to see a great set of developed hamstrings in the gym, or bodybuilders willing to complete 8 to 14 sets to earn them.
Gym owners aren't stupid.
They know that an extra bench press station and a few more square feet near the dumbbell curl rack is very good for business, particularly among the numerous newbies that clutter up the gym.
The owners are less concerned about the needs of the very few devoted bodybuilders who actually use those machines.
So, they often scrimp on the leg curl machines.
Most gyms have 2 machines at most.
Add in to that equation the fitness girls.
They arrive at the gym (often in packs) and they attach themselves to the adductor/abductor machines and the lying leg curl machines.
While chatting on their cell phones or standing in groups draping their towels all over everything, they often block access to the very valuable leg curl machine.
You've just completed 16 sets of your quadriceps, and you need to complete some leg curls before you fall down.
But, you have to wait for them.
Is there a solution to this dilemma? Of course.
Club your gym owner with a 5-pound dumbbell until he orders more leg curl machines.
A legal alternative might be to find ways around this problem.
Here are a few ideas.
Case the joint When you're training other body parts, at various times of day, record the status of the leg curl machines.
See what days it is packed, and what days it sits empty.
Many personal trainers at the gym will hand members a templated workout, meaning dozens of people train chest on Monday, back on Tuesday, etc.
Work around them.
Grab it when you can Keep an eye on the leg curl machine as you're training thighs.
Even if it means you miss your last set or two, jumping to an extra machine can save you a great deal of waiting time.
Work in Most people are polite and willing to let others work in.
Just ask! Find alternatives Stiff-legged deadlifts are a good alternative, although they do stimulate the lower back as well.
Variants of leg curls can be done with dumbbells and cables, but most can be awkward or unsafe.
They run into the gym every day, only to complete set after set of bench press and dumbbell curls.
In time, they begin to learn the basics (hopefully!) and they start learning other exercises, and they begin hitting muscle groups like back, shoulders, triceps, and sometimes legs.
The muscle groups of the legs are the ones that are usually neglected for the longest.
When they finally do venture in - whether it be from being mocked for their toothpick legs, or just a morbid curiosity of what the squat rack is really designed for - the quadriceps are usually the muscles they hit.
Calves sometimes get attention as well.
What muscle group does that leave being typically ignored? The Hamstrings! In most gyms, even among those bodybuilders who design and follow complete weightlifting programs, it's very rare to see a great set of developed hamstrings in the gym, or bodybuilders willing to complete 8 to 14 sets to earn them.
Gym owners aren't stupid.
They know that an extra bench press station and a few more square feet near the dumbbell curl rack is very good for business, particularly among the numerous newbies that clutter up the gym.
The owners are less concerned about the needs of the very few devoted bodybuilders who actually use those machines.
So, they often scrimp on the leg curl machines.
Most gyms have 2 machines at most.
Add in to that equation the fitness girls.
They arrive at the gym (often in packs) and they attach themselves to the adductor/abductor machines and the lying leg curl machines.
While chatting on their cell phones or standing in groups draping their towels all over everything, they often block access to the very valuable leg curl machine.
You've just completed 16 sets of your quadriceps, and you need to complete some leg curls before you fall down.
But, you have to wait for them.
Is there a solution to this dilemma? Of course.
Club your gym owner with a 5-pound dumbbell until he orders more leg curl machines.
A legal alternative might be to find ways around this problem.
Here are a few ideas.
Case the joint When you're training other body parts, at various times of day, record the status of the leg curl machines.
See what days it is packed, and what days it sits empty.
Many personal trainers at the gym will hand members a templated workout, meaning dozens of people train chest on Monday, back on Tuesday, etc.
Work around them.
Grab it when you can Keep an eye on the leg curl machine as you're training thighs.
Even if it means you miss your last set or two, jumping to an extra machine can save you a great deal of waiting time.
Work in Most people are polite and willing to let others work in.
Just ask! Find alternatives Stiff-legged deadlifts are a good alternative, although they do stimulate the lower back as well.
Variants of leg curls can be done with dumbbells and cables, but most can be awkward or unsafe.
