Results 1 to 9 of 9
  1. #1
    Veteran MrRippedZilla's Avatar
    Join Date
    Mar 2014
    Location
    Europe
    Posts
    836
    Thanks
    225
    Thanked 1,047 Times in 468 Posts

    Muscle hypertrophy: hamstrings

    A couple of pieces of training data for today, just the sort of mood I'm in


    Changes in the medial-lateral hamstring activation ratio with foot rotation during lower limb exercise

    https://www.ncbi.nlm.nih.gov/pubmed/18331800 (pm me for the full paper)

    Abstract
    This paper investigated whether the ratio of medial-lateral hamstring muscular activation could be altered with changes in foot rotation position (both internal and external rotation) during three standard lower limb exercises.
    It has been suggested that those with medial compartment knee OA activate the lateral hamstrings more than the medial to help unload the diseased compartment; therefore, preferential activation of this muscle during lower limb exercise may help to further decrease the stresses on the articular cartilage and be an effective intervention for knee OA and lateral hamstring injury.
    Thirteen healthy young adult subjects were tested and average medial and lateral hamstring EMG data during the full exercise, as well as the concentric and eccentric phases, were used to calculate the medial-lateral (M-L) hamstring activation ratio for each exercise and foot position.
    Results suggest that internal foot rotation increases the M-L hamstring activation ratio while external foot rotation decreases this ratio. Therefore, altering the position of the foot during standard lower limb exercise can help selectively activate the medial or lateral hamstring muscle groups. This selective activation may have implication in treating symptoms of knee osteoarthritis and hamstring injury; but, longitudinal intervention studies would be needed to determine clinical utility.


    What they did...

    They took 13 individuals (6 men, 7 women) and had the perform 3 movements - lying leg curl, 1 leg glute bridge and 1 legged deadlifts.

    During all 3 movements they experimented with foot rotation (straight, external, internal) to see if it had an impact on what part of the hamstring was more/less activated. They were looking at the medial (middle) and lateral (side) portions of the hamstrings specifically.

    Electromyography (EMG) was used to assess the level of muscle activation. EMG data has its own issues that I won't go into here but suffice to say that the numbers should be interpreted with caution and not be seen as a universal, guaranteed, thing.


    What they found...

    Feet straight = insignificantly favoring the lateral hamstrings on leg curls & glute bridges while significantly favoring medial hamstrings on deadlifts.
    Feet turned out = significantly favors lateral hamstrings for all 3 movements.
    Feet turned in = significantly favors medial hamstrings for all 3 movements.

    For single leg DLs in particular, unless you actively externally rotate, its pretty clear that the focus will be on the medial hamstrings.


    Take home points

    Something as simple as foot positioning can influence what part of a specific muscle group is activated - something the advanced bodybuilders should probably be aware of.

    To gain more mass on your lateral hams, focus on external rotation for most movements while keeping an eye on exercise selection (DL variations are probably not going to be enough).
    To gain more mass on your medial (middle-ish) hams, focus on internal rotation and DL variations should probably be your main focus.
    Last edited by MrRippedZilla; 04-17-2017 at 04:54 PM.
    Procrastination is the thief of dreams.

  2. The Following 9 Users Say Thank You to MrRippedZilla For This Useful Post:

    automatondan (04-17-2017),BiologicalChemist (04-17-2017),Bosco200 (04-17-2017),BRICKS (04-17-2017),ivansky (06-04-2017),NbleSavage (04-17-2017),serratus (04-30-2017),StillKickin (04-17-2017),Zeigler (04-17-2017)

  3. #2
    Elite BRICKS's Avatar
    Join Date
    Aug 2016
    Location
    North Idaho
    Posts
    989
    Thanks
    1,471
    Thanked 802 Times in 459 Posts
    Thanks Zilla, good info.

  4. The Following User Says Thank You to BRICKS For This Useful Post:

    MrRippedZilla (04-17-2017)

  5. #3
    Veteran NbleSavage's Avatar
    Join Date
    Apr 2012
    Posts
    8,449
    Thanks
    11,764
    Thanked 6,012 Times in 3,204 Posts
    Love this stuff, Zilla. Well done.
    'Painted blue across my eyes and tied the linen on...and I'm on my way...'

    - Chris Cornell (RIP), Soundgarden "Searching with my Good Eye Closed"

  6. The Following User Says Thank You to NbleSavage For This Useful Post:

    MrRippedZilla (04-17-2017)

  7. #4
    Elite ToolSteel's Avatar
    Join Date
    Mar 2015
    Location
    Squatting in the curl rack
    Posts
    4,295
    Thanks
    4,412
    Thanked 3,935 Times in 2,024 Posts
    Can you do one on calves? Asking for a friend...
    Quote Originally Posted by joliver
    Ecks...no time to explain...I have to finish these wings and 4 beers and get home to fight this guy that says the bench press is non-functional.

  8. The Following 13 Users Say Thank You to ToolSteel For This Useful Post:

    automatondan (04-17-2017),BigJohnny (04-17-2017),BiologicalChemist (04-17-2017),BRICKS (04-17-2017),ECKSRATED (04-17-2017),Jin (04-17-2017),Joliver (04-17-2017),kittensandkilos (04-17-2017),Milo (04-17-2017),MrRippedZilla (04-17-2017),NbleSavage (04-18-2017),ron1204 (04-17-2017),StillKickin (04-17-2017)

  9. #5
    Veteran MrRippedZilla's Avatar
    Join Date
    Mar 2014
    Location
    Europe
    Posts
    836
    Thanks
    225
    Thanked 1,047 Times in 468 Posts
    Quote Originally Posted by ToolSteel View Post
    Can you do one on calves? Asking for a friend...
    I've written like 4 variations IIRC of calf articles for a bunch of different people so its not exactly a foreign concept to me.

    Short answer: if your...friend...has small ankles and high calf insertions, he's ****ed. They will never, ever, look big enough to him.
    Procrastination is the thief of dreams.

  10. The Following 2 Users Say Thank You to MrRippedZilla For This Useful Post:

    automatondan (04-17-2017),ToolSteel (04-17-2017)

  11. #6
    UG BENCH KING ECKSRATED's Avatar
    Join Date
    Feb 2014
    Posts
    7,158
    Thanks
    3,374
    Thanked 6,581 Times in 3,390 Posts
    Quote Originally Posted by ToolSteel View Post
    Can you do one on calves? Asking for a friend...
    This made me giggle a little bit.
    Strengthfirst

  12. #7
    E-Fighter Extraordinaire Joliver's Avatar
    Join Date
    Dec 2013
    Location
    Deep South...
    Posts
    2,549
    Thanks
    2,074
    Thanked 3,603 Times in 1,321 Posts
    Quote Originally Posted by ECKSRATED View Post
    This made me giggle a little bit.
    I giggled a bit, as well.
    Stroking out on the toilet = gay. Stroking out on the platform = legend. --DYS

    S.U.R.--Shut up Red!

    Professional internet fighter

  13. #8
    Elite ToolSteel's Avatar
    Join Date
    Mar 2015
    Location
    Squatting in the curl rack
    Posts
    4,295
    Thanks
    4,412
    Thanked 3,935 Times in 2,024 Posts
    Quote Originally Posted by Joliver View Post
    I giggled a bit, as well.
    I giggled as I was typing it.
    Quote Originally Posted by joliver
    Ecks...no time to explain...I have to finish these wings and 4 beers and get home to fight this guy that says the bench press is non-functional.

  14. #9
    Member kittensandkilos's Avatar
    Join Date
    Dec 2016
    Location
    Litter Box
    Posts
    62
    Thanks
    43
    Thanked 20 Times in 13 Posts
    Quote Originally Posted by ToolSteel View Post
    Can you do one on calves? Asking for a friend...
    Simply just wear tall socks all the time. Problem solved.

    Quote Originally Posted by kittensandkilos View Post
    524/352/628



    Quote Originally Posted by Jin View Post
    Those are strong lifts, especially considering your screen name.

Similar Threads

  1. HST training, (hypertrophy-specific training)
    By Omegareign in forum Training and Workouts
    Replies: 4
    Last Post: 04-09-2017, 02:25 PM
  2. Snatch Grip Deads for Hamstrings
    By NbleSavage in forum Training and Workouts
    Replies: 16
    Last Post: 11-26-2014, 07:14 AM
  3. Interesting Leg Press Technique for Hamstrings
    By NbleSavage in forum Training and Workouts
    Replies: 3
    Last Post: 06-22-2014, 08:55 PM
  4. Leg Press for Hamstrings
    By NbleSavage in forum Training and Workouts
    Replies: 0
    Last Post: 05-25-2014, 06:00 PM
  5. Light is the new Heavy?...30% of 1RM for hypertrophy
    By NbleSavage in forum Training and Workouts
    Replies: 15
    Last Post: 05-19-2013, 10:31 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •