I think it is a good idea to add one of those mass builders in there. For one, with the romanian deadlift the hamstrings get worked from the hips, not the knees. This means you are working them completely in a different manner than with leg curl movements, even though both target the hamstrings. It helps with shaping the hamstrings and your glute-ham tie-in as well. I don’t think RDLs add too much mass to the bodypart it gives the illusion, which is important in bodybuilding. Sometimes the tape measure does not matter. It is all about the appearance.
Competitive bodybuilders usually train for symmetry and proportion in an effort to build an aesthetically pleasing physique. There are many individuals who go to the gym to build up their beach muscles, disregarding symmetry and proportion in designing their training programs. Instead of training opposing muscle groups equally, they sometimes ignore the muscles they cannot see (back, hamstrings, calves, quads) and focus on the muscles they admire in the mirror everyday (chest, biceps, shoulders and abs). Although training specific muscle groups more than others can create an unbalanced-looking physique, disregarding a muscle group over time can potentially lead to other problems that may subject the body to injury.
One common mistake with regard to balanced training is performing an unbalanced training program between the chest and back muscles. The amount of time, energy, effort, volume and frequency between the agonist chest muscles and the antagonists back muscles may not be equal, or even close. A simple example would be an athlete who performs 4 sets os four exercises for the chest (for a total number of 16 sets) and does only 3 sets of three exercises for the back (for a total number of 9 working sets). Following this unbalanced training regime over time will result in back muscles much weaker than the chest muscles. This imbalance may lead to a slightly kyphotic posture (forward/rounded shoulders) that can potentially cause shoulder problems because of the faulty posture. In addition to the stronger chest muscles (compared to the back muscles) pullong the shoulders forward, inadequate stretching of the chest musculature can further contribute to this problem.
For some people, training legs consists of quads and that is it. The disregard their hamstrings while training only the quadriceps. Exercises such as the leg extensions, hack squats and front squats place a large amount of emphasis on the quads. Although these exercises are great you need to do an equal amount of hamstring work with leg curls and romanian deadlifts to stress both muscle groups. Distributing attention evenly to both muscle groups can give you healthier knees and lower back, as well as fewer hamstring strains because of an unbalanced hamstring-to-quad strength ration.
A less obvious training error woth regard to balanced training concerns the shoulders. Overhead shoulder press, incline bench press, flat bench press and other chest and shoulder pressing movements are critical for maximal muscle development. However, these exercises focus on the major muscle groups such as the deltoids, pectoralis major, pectoralis minor and other muscles known as prime movers. Often ignored in a training regime is the training or isolation of the smaller muscle groups in the shoulder known as the rotator cuff (the supraspinatus, infraspinatus, teres minor and subscapularis) that are critical in keeping the upper arm in the socket of the shoulder. Failure to train these smaller muscles groups, two of which are not even visible can create an imbalance between the large prime movers and small stabilisers. This lack of imbalance in strength may result in bursts of bursitis, tendinitis or even rotator cuff tears in the shoulder joint.
I don’t consider myself a crazy lifter but even with my basic leg routine – squats, romanians, curls and extensions, I leave the gym feeling sick on leg day. What gives?
Legs are the biggest muscle group we have. In order to fill them up with blood, that blood has to come from somewhere else and that means up top. It takes a lot of blood to fill up the leg area, it takes so much that it can literally make your nauseous. I usually feel nauseous after every leg workout. Do not be afraid of it, you will get past it. It usually takes about a month of two for you to become accustomed to it, but it will never fully go away. It is also a matter of food. With hard leg training, you are burning through your energy stores (glycogen) faster, so your blood sugar can get low rather fast. I get lightheaded no matter what I am eating, so I always try to make sureI have enough fuel in the tank to make it a bit easier. You might try eating a bit more complex carbohydrates the day before training legs to see if that helps.
Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).
Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)
The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.
Keep tension on the hamstrings by keeping your hips down as you lift the weight up.
If there is one exercise you are strong on, chances are it is the leg curl. Lie down on any leg-curl machine and for some reason, you can just pull the heck out of it, right? Well, that is good, but it can also be bad if you allow yourself to get sloppy. Hamstrings in general are pretty powerful. You can pull a lot with your hamstrings, but when it comes to the leg curl, you have to remember that it is an isolation exercise. Many athletes/bodybuilders try to turn it into a compound, multi-joint exercise, by raising their hips off the bench as they curl the weight even though it is only supposed to be an isolation move. Even though you might be able to curl more weight or do a few extra reps with that kind of hip action, you are actually making the exercise easier because you are removing the work form the hamstrings.
The key is to imagine that you have glued your hips to the bench throughout the set. Although you may need to lower the weight in order to achieve proper form, your hamstrings will still bear most of the burden, which is what you really want anyway. In fact, if you want another way to burn the hams and glutes without cheating the lift, then after you have curled the weight up and your heels nearly touch your glutes, try raising your quads an inch or so off the bench. That small movement will help burn your upper hams and glutes even more without sacrificing form.
Lie facedown on a leg-curl machine and position your Achilles¬ tendons below the padded leverwith your knees just off the edge of the bench. Grasp the bench or the handles for stability. Make sure your knees are slightly bent to protect them from over-extension.
Contract your hamstrings to raise your feet towards your glutes in a strong but deliberate motion, squeezing the muscles at the top, and then lowering under control back to the start position. Do not allow the weight stack to touch down between reps. S
Leg Remedy: Lying Leg Curl Corrected
As mentioned previously with the hack squat exercise you can also turn your toes in and out for a different stimulus on the leg curl (an open-chain move). Turn your toes in to target the inner hamstrings, and out for the outer hamstrings. Squeezing your hamstrings at the top when your hips are pressed into the bench will further ignite the muscle fibres or the back of the leg. But be careful not to raise your hips, or you will lose much of that tension.