Grow Your Hamstrings 1.5x Faster (New Research)
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- Опубликовано: 26 мар 2024
- In this short I discuss potential benefits of seated leg curls over lying leg curls for the hamstrings.
Study referenced: pubmed.ncbi.nlm.nih.gov/33009...
Watch the full video on @WillTennyson channel: • The Best Exercises For... 
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You can watch our full collab video on Will Tennyson’s channel!
Glad you guys finally made it happen! Take care my man. I appreciate your stuff.
make a link there broski
I also find with seated, I try to point my toes as far as possible towards my face as well as totally straighten at the top and I it burns like no other. ( So not load even half the weight of anything you do at present). An absolute killer but don't take my word for it.
was so good! Used a few of the recommendations already!
"Does it have something to do with your height?"
"So does it have anything to do with the height?" unintentionally being a savage 🤣 but Jeff being the 5'2" short King that he is was a great sport
He's 5 foot 5, not 2 😅 still short but not that short
@@osmanhadzalic9060More like 5'4.
Ain’t no way he’s 5’2 😂😂😂
@@AS-bu9rwcould still beat ur 🍑 tho
His limbs are super short makes him look like 5'2 like a Henry Cejudo build
Jeff's default conversation is "Theres a study that says..."
how every convo with a college graduate who studies a field they’re interested in goes🤣
I’ll take studies and science over bro science all day. Have fun listening to the steroid heads fitness influencers yall love
@@hooaah5561 oh absolutely … but I do love seeing Bro Lift guy make the oft appearance in Jeff’s videos 😄 there’s a guy at my gym that looks so much like Jeff and wears a backwards hat and I always want to follow him to see his lifting style but… I don’t want to be a creeper in the name of a RUclips video similarity
@@himmothy_1738 so true! I imagine Jeff on his first date with his lady talkin bout “you know, there’s a study that says you must be magnetic… bc I am so attracted to you.”
Ok ok that was a cheesy one, apparently I’m not good at coming up with science based pickup lines. Who knew!
@@hooaah5561false dichotomy. Studies can be useful but the problem is they are population based and not necessarily tailored to your needs.
Plus they often don’t tell the whole story because variables have to be isolated. Bro science is nice cus it comes from experience
Okay he didn't have to diss Jeff like that lmao
What else has will got on him? He had no choice
thats reality
To be fair, there’s nothing to be offended by. It’s just height, making seem like it’s your personality or limit
@Felix1659 as someone who refuses to believe they've hit their height limit in his mid 30's, I'm right with ya man. Making fun of height isn't making fun of a very real and practical limit
@@rockyevans1584 well it is... I am 5'5feet my self in a country where the average height for a man is 5'10feet. For all my life I have been bullied, humiliated, rejected for it. It is a practical limit in a physical sense, but also in a social sense... People will NEVER see me as a man and definitely not as attractive... at this point I am looking for some brain defect woman, because only with a brain defect would a woman be attracted to my height
After watching this video, I tried this at my gym. Holy crap. This thing torched my hamstrings. I could barely walk. Way better than the laying curl.
Honest question, did you just now discover seated curls lmao? Thought they were the go-to for anyone starting out in the gym. Feel like they’re more common than laying hamstring curl machines too
@@wat5709Same thing here. I can't believe it took a video for him to try this out.
I've always used the seated leg curls instead of the lying ones just b/c that what my gym has available - I only did 2 sets the other day...I wanted to do 2 sets to failure, I got 45 reps in with 100lbs (I went to "failure" this set b/c I got a really bad cramp and had to get up quick lmbo😂), then another set 50 reps with 85lbs and I think that set probably had 4-5 sets left in reserve.
@@LLifts3567holy high reps. What demon possesses you and drives you to such high reps? 25 to 30 is pretty brutal as a fail point, and aren't 50 rep max sets well outside the hypertrophy zone? I thought anything under 30% of 1rm was far less effective for growth, so a 30 rep hitting failure or less
@@rockyevans1584 it's really hard to say considering the research just hasn't tested those waters well enough yet. I would assume that it probably works considering 35RM is fairly broadly acceptable in the literature and also that Ive seen research go as far as saying a 40RM seems to be effective. I assume the limitation is more psychological at the higher rep counts than anything else. Also BFR training is obviously different but they use substantially lower loads so keep an open mind. That being said this guy is psychotic for doing a 50 rep set on anything except forearms or calves 😭😂
sadly my gym doesnt have this seated machine
RDLs also give a great stretch
@@supercal333yeah even with light weight after I do these I’m super sore the next day
@@supercal333i do those are great
My gym does and it’s been broken for 2 months
Do they at least have the lying one? You should probably leave that gym, can't work all of hamstrings unless there's a leg curl machine
i started leaning forward when using this machine and the stretch feels wild. i love it
Same , game changer , you feel that tension soo much more when you bring back to starting position
Is this the collab I didn't know I needed??!
Love the mutual respect between these two
My Hip physical Therapist recommended this to me as well, and i trusted that woman with my life tbh
I read thrusted that woman with my life 💀💀💀
@@marcin8865 might TMI, but i basically had to get the equivalent of prostate exams from them, so.. you could say she did that to me instead :/
@@marcin8865 He thrusted so hard that he needed physical therapy afterwards.
@@marcin8865same same 😅
I like these. The guy with whom you’re training asks questions that I would ask; it’s super helpful.
Rdls with dumbells and seated hamstring curls are 💯 but rdls provide a better stretch in my experience
I recently tore my hamstring in an RDL. Felt my muscle fibers go snap, snap, snap. Now I'm scared of that RDL stretch.
@@Molehasmolesbeen there. take it easy on the recovery soldier
Rdls and good mornings provide an unmatched stretch 💯
@@Molehasmoles that sounds terrible man hope you have a quick recovery
@Molehasmoles was you're form off or were you ego lifting? genuinely asking bc i don't want this to happen to me
My gym’s lying hamstring curl machine is very adjustable you can get a better stretch than most lying machines (still not as deep as seated). When the seated one was broken for a few months I had to use lying. Found that adding a pad under my quads when lying down really added some stretch too
But doesn't adding the pad below your quads also decrease the amount of hip extension which ultimately reduces the stretch? Idk I have never tried this, but when I think of it in my brain it seems to be that way for me. I might be wrong though.
@@legendracer4861 nope. It doesn’t change the angle your hips hinge at. I’m talking about the lying down hamstring curl machine and putting one of those square foam pads between your quads and the machine. Just moves your whole body further back words the fulcrum of the machine, giving more resistance in the stretched portion of the exercise. You gotta try it out
Jeff is a legend just starts spitting out studies mid lift
This messed my whole mindset up, appreciate this!
Love both these guys, great collab.
Bro that leaning forward thing holy shit makes a whole world of difference! Thank you jeff
I just wanna say, watching this with earbuds on, the stereo sound is 👌🏾👌🏾👌🏾
Dang bro your smart.Thank you for sharing your knowledge
Amazing story telling Frankie!❤️
I started leaning forward and holding the bars too, and you definitely feel stretch wayyy more
Definitely need to try this, with the seat higher up.
Please a full short or something explaining rdls vs seated vs lying leg curl, which one is for what etc.
adding these back into my leg day.
Gonna have to try these seated ones
The stretch is the key
I love these two.
I agree It has helped me grow my hamstrings wayyy faster!
I loooove lying hamstring curls. Absolutely amazing feeling
I lean forward and feel the stretch like nothing else
Holy freaking shirt balls my two favorite fitness youtubers
I love this exercise. Was doing with 45 kg on a lying curls, here on the seated hamstring curl loading up to 90 kg for 12-15 reps. Very good machine. The stretch definitely feels better.
Can you do a vid on muscle endurance?
I only have the lying at my gym. I just sit up higher and it creates an intense stretch at the loaded position
You got to love Jeff because he’s got a study for nearly EVERYTHING 😂… Even if scientific/medical studies can’t fully prove something, they at least provide evidence
Jeff’s the goat ❤
I already did this intuitively , works wonders
Love how these feel. Especially since I don't enjoy working them.
Even tho Will is fit as sht he’s willing to listen and learn something new. Love it
Dr Mike mentioned something about adding a foam to the lying leg curl to make that extra stretch
The stretch isn't everything. Just do both or the one you like.
@ellisfrancisfarros3935 true but in this context we want the stretch and the lying leg curl can be modified
Ive personally found that i prefer lying over seated. I am able to get a better squeeze and contraction lying than I can when lying. Ive also personally never had an issue reaching the stretched position on the lyong hamstring curl, and also the specific one i use is set up in a way that allows more stretch than a traditional lying hamstring curl machine.
He’s not saying you can’t get a good stretch on the prone curl, he’s saying that in the seated position you start off with a deeper stretch by default. Both give good stretches
Same. I find the Seated one to be too awkward and I'm sliding around a bit, etc to really load it
@@Verziroo I didn't say he said you couldn't? I said what was my preference and why and how I don't have an issue getting to the stretched position he stated. The machine I use has a really good starting stretch position for my preference and for me personally
@@jameybobamey7343can you improve form? There is a 99.99% chance you can so maybe drop the load and work on pauses in the stretched position + really controlling the eccentric
@@danhousden2122 I've tried honestly. The issue for me is I'm really tall with really long legs so even after lots of adjustments I don't seem to get as good a stretch as with the prone. But honestly it seems to work for me. I get an incredible burn from doing those and I actually run 3 sets. One with feet neutral, one flared out and one flared in. It targets the outer and inner hamstrings that way.
Jeff your proportion is amazing
My legs 🦵 cramping just watching this
Great info
Today I learned exactly why I hate prone leg curl and have always preferred seated. I've complained about prone several times before but never knew I've exact reason I didn't like it.
My gym only has a seated curl so this is great confirmation Lol.
But I do RDL’s and standing on the quad extension for variation
Seated is goat for hams. That stretch 🔥
My 2 fave Canadian RUclipsrs
Fuck canada
The video is great.
Awesome vid.
Coupled with not straining the lumbar vertebrae as well
that's a big plus for me
Ooh great point at the end
There is always a new study
Jeff is the master
This explains why I would always move into slight hip extension when trying to curl really heavy weight. It was easier because the muscle wasn’t stretched as much.
Seated hamstring curls, my worst enemy.
This might be the reason why I almost always do these for leg day.
Thank I will do this at my gym
I changed to doing seated leg curls instead of lying a month ago and it gave me a better stretch and feel. I actually felt like I am training my hamstrings
tysm man i saw no leg gains while doing hamstring curls 😭
Jeff needs dis guy. He funny
Wow i didnt know jeff was THAT short
But very cute
@@whatsup7535 Problem is that no one really likes "cute" more than masculine & handsome
@@Crimson50 I agree, but I don't even think he's that short, to be honest.
@@whatsup7535 I am 5'5feet like I think he is at the most... TRUST ME, it really is THAT short...
@@whatsup7535 he’s 5ft 3….
I need a lying leg extension 🥺
I do lying leg curls because it does wonders for my sciatica. The way ours is set up, there's a slight bend and the curls pulls my back apart ever so slightly.
It's true I use the seated one and I feel it more in my hamstrings
Gym with no shoes!? Haha love you Will! 😂
Even if you lean forward and even more when you place you knee position little more ahead. It stretches more❤
Bro 😂, you did em dirty
The stretch and progressive overload works. Building form because of the stretch is the way to go, but form and the stretch are not entirely necessary in all exercises depending on their purpose. I would only focus on repetitiveness rather than form, and I would completely disregard form for compound lifts because us humans are able to withstand pressure on specific joints.
I think it depends on the machine too. At my gym, the machine locks on your legs rather than locking down your knee. I have used the kind like in the video at other gyms, and they are really good about stretching the hamstring, but the kind at my current gym doesn't stretch the muscle out as much
Jeff “there was a recent study done..” Nippard
I love this machine
Jeff "There's a new study" Nippard
I hurt my hamstrings once with this. It's been two weeks. I'm now still avoiding this machine but absolutely love it and can't wait to feel better so I can use it again.
Not a doctor but start with the lying at the lowest pain free weight. Start lower than you normally would, stay further away from failure and do less sets. This will promote faster healing and when you start back at the seated curl go much lighter than last time and still lean forward but maybe not as much. Doing standing calf raises is also important because the gastrocnemius crosses the knee as a flexor and is most active at the beginning of the movement so it could have been related. Lock you knees out when you do calf raises and don't bounce out of the bottom. Feel better!
@@d3rpn1nj47 Wow, thank you so much for your answer to my comment. I appreciate it! I haven't been doing calf raises at all so I will now start doing them, too. This advice is so much better than whatever I thought about doing which is waiting out and trying again, possibly injuring again.
@@lailikrumm waiting for a couple days can definitely be a good idea depending on the severity but if you are walking around okay then getting some blood flow and synovial fluid is better!
@@d3rpn1nj47 Great! You've just convinced me that having a leg day might be in the plans for today, but maybe tomorrow :)
I also feel like on negative the laying curl IS putting way more pressure on my joints causing pain in the back of my knees and on top of movement the contraction in kinda less harder.
Two more reason for me to prefer sitting one from far!
Same concept for leg extensions, except to pre-stretch the quads, you need to straighten your body more. So put the seat on the leg extension machine as far back as it will go and lean back.
Some leg extension machines let you lean all the way back. You can also use assistance with a cable machine to do reverse Nordics but you need to be adept enough at keeping the glutes contracted the whole time so you minimize cheating. If you can't handle the ankle stretch elevate your lower legs. Staying in the bottom range is optional but I like it and at least don't let the machine pull you all the way so you don't have to totally reset between reps.
Pro tip: scoot BACK in the seat until the upper support is on your KNEES.
This will give you DIRECT leverage to load heavy weight on your lift
It’s interesting, cause I’ve always preferred the seated because I feel it more intense and also feels it kind help my posture to improve. Now I’ll feel more comfortable in keeping using the seated more.
I’ve always preferred the seated way more! Too bad my current gym doesn’t have it
Do Nordic curls, and hamstring slides and your ham strings will not only build muscle but build strength and stability
How do I send this to my gym 💀
Would be great if my gym had this machine 😅😂
I already knew that the seated version of this exercise is better in theory but the lying version feels a lot more comfortable to me and I feel more of a stretch
My gym: replaces the seated with a lying
Hmm this is good to know. I usually picked the prone leg curl because I thought it would translate to Squat/DL better simply due to the posture of those lifts. Good to know that seated may have more overall benefits to powerbuilders. I’ll make the switch.
I do the lying curls because the seated machine in my gym is awkward. It doesn't keep me in position during the set.
Not to mention, gluteal activation/compensation is much more likely in lying, while almost completely negligible in seated
i've tried both and i get a deeper stretch on the lying and it feels way better and i can get a better pump
I agree. I get a better burn when seated - I can feel it. Lying curls also piss off my sciatica - seated does not.
Trained laying down hamstring curls to failure for about 2 months a year ago and got a bakers cyst. I’ve started just doing RDLs instead but any suggestions on how to sustainably do hamstring curls
I like to hug the handles to lean forward as far as possible and get the best stretch
That's wild, I've always preferred seated leg curls too. I just feel it better and see better results
Two thoughts: 1. If your lower back has ever been super sore, stretching your hamstrings will more often than not relieve a lot of that soreness and pain.
2. RDLs work so well because you bend forward with weight in your hands thereby stretching the hamstrings from your low back to your ankles.
No need for that height jab smh Jeff is a fricking legend 👑
I imagine Alpha Destiny jumping in with something about rack pulls, and then we have a full manlet vs manlet fight.
1.5x is mad insane i knew it was better off of personal experience but damn thats huge
depends on the machine... the laying one at my gym pre-stretches.
Got a question can you use both of these on leg day?
My gyms seated curl has a “pad” (stone) that digs into my quads making them impossible to bear
Could you make an “ultimate at home” workout for those of us with a rack and barbell but not a gym membership? I can’t afford one honestly