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#1
04-26-2012, 12:34 PM
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Quad/Hamstring balance
Allo Allo, I canceled my main gym membership, and am enjoying a last few workouts until I am stuck using my apartment gym and my own weights at home. The only thing the apartment gym has for legs is a puny 320lb or something straight seated legpress, and because of a weakness in my lower back from an injury that still needs therapy, I cannot do typical squats. As such I have a double question.
One is what is the suggested strength balance between the quads and hamstrings, should it be the intuitive 1:1, like your max leg curl should match your max leg extension? Aaaand what are some suggestions for hamstring lifts I can do without squats, or typical squats? I can do ski squats safely, and light straight leg/deadlifts are fine, but is there anything else I can add to my hamstring repertoire to make sure I am not neglecting them?
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama 
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#2
04-29-2012, 08:55 AM
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About your strength balance question. Let me tell you that the quadriceps are stronger than your hamstrings. Don't know the exact ratio, but it certainly isn't 1:1, more like 3:2 - quads : hamstrings. On a side note, the quadriceps consists of 4 muscles, the hamstrings of 3. So it also makes sense from an anatomical viewpoint (quads>hamstrings).
__________________
"Knowledge is the fuel. Training is the spark" Last edited by kaaijer; 04-29-2012 at 08:59 AM.
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#3
05-22-2012, 11:57 AM
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Google: Suspended Leg Curl
or just see this video: http://www.exrx.net/WeightExercises/...STLegCurl.html Great exercise, you can make your own suspension trainer for cheap: http://rosstraining.com/blog/2010/01...nsion-trainer/ Then your exercise options will be wide open. Also, if you purchase some resistance bands you can do these: http://wn.com/Band_Leg_Curls Some other good options that don't require equipment: Bodyweight lunges and split squats. Also standing broad jumps.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#4
05-22-2012, 07:12 PM
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ditto on the split squats.
__________________
Behold, I say unto you, many are called, but few are chosen.....
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#5
05-28-2012, 08:36 PM
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I much appreciate the links! I will have to look into those shortly. Ive sadly been out of the game for a few weeks after starting a job that has me on my feet all day, been rough to adjust to. Today however...into the gym I go.
__________________
Perfection in motion. "We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama
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