LEG CURLS BUILD BET­TER HAM­STRINGS THAN DEAD­LIFTS

Australian Natural Bodz - - Train Smart -

with free weights is gen­er­ally bet­terter than train­ing on ma­chines, but there are al­ways ex­cep­tions. If you want to de­velop your ham­strings,strings, for ex­am­ple, you’ll make more progress by doin­go­ing leg curls on a ma­chine than do­ing stiff-legged dead­lift­sead­lifts with a bar­bell. Amer­i­can sports sci­en­tist Bradd Schoen­feld pub­lished an ar­ti­cle about this in the Jour­nal of Strength and Con­di­tion­ing. Study Schoen­feld got 10 male stu­dents, all of whom had been do­ing weight train­ing for a while, to per­form stiff-legged egged dead­lifts and leg curls while he mea­sured the elec­tri­cal tri­cal ac­tiv­ity in their ham­strings through elec­trodes he’dd at­tached to their legs. The higher the elec­tri­cal ac­tiv­ity is, thehe more a mus­cle is work­ing and the more growth stim­uli it gets. The re­searcher made a dis­tinc­tion be­tween the low­er­wer and the up­per ham­strings, and the me­dial and the lat­terer ham­strings. The lower ham­strings are above the knee joint andd up­per ham­strings are be­low the knee joint. The me­dial ham­strings am­strings are on the in­side of your leg and later ham­strings are on the outer side of your leg. Re­sults The leg curls [LLC] pro­duced more elec­tri­cal ac­tiv­i­tyy in the lower ham­strings than the stiff-legged dead­lifts did [SLD]. The leg curls mo­bilised more mus­cle fi­bres in both the me­dial lower ham­strings and the lat­eral lower ham­strings strings than the stiff-legged dead­lifts did. For the up­per ham­strings it made no dif­fer­ence whetherether the sub­jects trained them with the stiff-legged dead­lift or with the leg curls. The leg curls [LLC] pro­duced more elec­tri­cal ac­tiv­i­tyy in the lower ham­strings than the stiff-legged dead­lifts did [SLD]. The leg curls mo­bilised more mus­cle fi­bres in both the me­dial lower ham­strings and the lat­eral lower ham­strings strings than the stiff-legged dead­lifts did. Con­clu­sion Dead­lifts of any kind have be­come some­what of a Holy Grail when it comes to the cur­rent gym cul­ture. The un­for­tu­nate rtu­nate fact is most peo­ple are ac­tu­ally per­form­ing them with th in­cor­rect form, leav­ing them­selves open for in­jury. In the case of stiff-legged dead­lifts some are ac­tu­ally per­form­ing more of a stan­dard dead­lift as their knees es bent far too much! Weight train­ing to build mus­cle is about sen­si­ble ex­er­cise ercise choice, cor­rect form, con­stant ten­sion and iso­lat­ing the tar­get area. Maybe a good rea­son to hit both stiff leg dead­lifts andnd leg curls…Or even bet­ter Su­per-Set them with no rest be­tweenetween sets…Now we are talk­ing! Ref­er­ence: J Strength Cond Res. 2015 Jan;29(1):159-64.

Photo by Steve Jones

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