The training-to-failure axiom

[Ash]

Hamstrings are made up predominantly of fast twitch muscle fibres and respond better to explosive work and low reps so this could be another reason why you are seeing results with your hammies. If you look at the hamstrings of a sprinter as opposed to a marathon runner you'll see why low reps are the best thing for them.

That confuses me even more because my rep range for hams is 10-15 on SLDL and 20 on sumo leg press. :?

[Flex]

That confuses me even more because my rep range for hams is 10-15 on SLDL and 20 on sumo leg press. :?

Hmmmmm, maybe you're just a freak or something :wink:

How many sets are you doing?

Yeah my sprinters/marathon runners analogy probably wasn't the best. Most likely as waldo says about everything else not getting enough recovery. Or a combination of things - genetics, muscle fibre makeup, training etc.

[Ash]

Hmmmmm, maybe you're just a freak or something :wink:

Totally!:pfft:

How many sets are you doing?

Just one set. :shock:

[ExpensiveUrine]

So you did 1 set of 10-15 SLDL on say Monday, then did 1 set of Sumo Leg Press on say Thursday, that kinda thing?

Also, during that training period, did you do any squats/deadlifts? If so what reps/intensity(% of 1RM)/volume/frequency?

[Ash]

So you did 1 set of 10-15 SLDL on say Monday, then did 1 set of Sumo Leg Press on say Thursday, that kinda thing?

Something like that - the first week they would get trained once, the next week twice, then once etc etc.

E.g. 1 set of SLDL (usually in the 13-15 range) on Wednesday, 1 set of sumo leg press the next Monday, 1 set of SLDL on Friday, etc etc.

Also, during that training period, did you do any squats/deadlifts? If so what reps/intensity(% of 1RM)/volume/frequency?

I don't do BB squats at all. My quad work has been primarily leg press and hack squats, done on the same days as hamstrings. These have almost always been 1-2 sets of 20 reps.

I also do rack deadlifts once every 2 weeks but they don't hit my hamstrings at all because I do them from a fairly high start point.

[ExpensiveUrine]

Something like that - the first week they would get trained once, the next week twice, then once etc

Bodypart training frequency of 2x/week seems to be a minimum for natural trainees in strength/size department.

My quad work has been primarily leg press and hack squats, done on the same days as hamstrings. These have almost always been 1-2 sets of 20 reps.

So basically you're working hamstrings as well with that + 1 set of SLDL/1 set Sumo LP.

The 10-15 rep scheme (and higher) is more towards sarcoplasmic hypertrophy. So since you'd be depleting glycogen, there would be an increase in water and glycogen due to increased capillarization/mitochondria.

I also do rack deadlifts once every 2 weeks but they don't hit my hamstrings at all because I do them from a fairly high start point.

How high are we talkin' here?

[Ash]

How high are we talkin' here?

Just above my knee. Now that my back is improving, I'll look at dropping that start point down to the next level on the rack.

[Ash]

Bodypart training frequency of 2x/week seems to be a minimum for natural trainees in strength/size department.

The frequency works out to each bodypart being trained 3 times in 9 days, so it's quite high compared to once every 7 days, which is almost the standard these days.