New 2009 2010 BMW Z4 - ZPOST
BMW Garage BMW Meets Register Search Today's Posts Mark Forums Read


Go Back   New 2009 2010 BMW Z4 - ZPOST > BIMMERPOST Universal Forums > Off-Topic Discussions Board > Health, Fitness, Martial Arts, and Nutrition

Post Reply
 
Thread Tools Search this Thread
      12-09-2016, 09:21 AM   #1
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Hamstrings

I have been at a loss at what to do to strengthen my hams. I can't seem to do curls with more than maybe 40lbs on a machine without getting WICKED cramps on about the 2nd set. It's freaking embarrassing to get stuck on a machine because you are screaming (inside) and can't straighten your leg.

I work on warming up, stretching different angles, and spend my time after almost all workouts in the Jacuzzi trying to stretch a little more.


It all started during AYSO soccer30+ years ago. I'd play midfield and run my ass off. Come home after game, and invariably one or both hams would cramp up. A double is a special kind of hell!

Supplements of potassium, more bananas and milk than I should consume, additional stretching.
Appreciate 0
      12-09-2016, 12:23 PM   #2
KingOfJericho
Major General
KingOfJericho's Avatar
United_States
2303
Rep
7,250
Posts

Drives: Yes
Join Date: Aug 2007
Location: CT

iTrader: (1)

Garage List
2010 135i Coupe  [2.63]
Deadlift.
__________________
The views and opinions expressed in this post are those of the author and do not necessarily reflect the official policy or position of Bimmerpost.

2018 Jeep Grand Cherokee High Altitude Hemi | 2010 S4 Sold | 2010 BMW 135i Retired | 2006 Lotus Exige Sold
Appreciate 2
      12-09-2016, 12:32 PM   #3
///M Power-Belgium
Lieutenant General
///M Power-Belgium's Avatar
Belgium
21629
Rep
12,612
Posts

Drives: ///M3-E92-DCT Silverstone II
Join Date: Jul 2012
Location: Belgium

iTrader: (0)

Cramps = You need Magnesium !
__________________
BPM DEV-Tune & DCT Software-Tune & Servotronic & coding ///Alpine HID Angeleyes ///Oem.exhaust mod.
Appreciate 1
Wolf 3351203.50

      12-09-2016, 01:00 PM   #4
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Quote:
Originally Posted by ///M Power-Belgium View Post
Cramps = You need Magnesium !
But I only ever get them in the hamstrings. Not quads, not glutes. I burned the shiot out of my tris on Wednesday, and they ACHE today, but no cramps.
Appreciate 1
      12-09-2016, 01:11 PM   #5
714_2er
Lieutenant
714_2er's Avatar
95
Rep
487
Posts

Drives: 2015 AW M235i
Join Date: Jun 2013
Location: SoulCal, 714

iTrader: (0)

Single leg deadlift...slow and controlled...challenge yourself on weight and form.
It's a good core stabilizing workout as well.
Appreciate 0
      12-09-2016, 01:21 PM   #6
kprocivic
Lieutenant Colonel
kprocivic's Avatar
785
Rep
1,575
Posts

Drives: ecoboost s to the t
Join Date: Apr 2014
Location: 92346

iTrader: (7)

yea deadlift or power cleans with just the bar for a while to get your technique down
__________________
2.0l ecosmackkaa
Appreciate 0
      12-09-2016, 02:05 PM   #7
jgoens
Major General
jgoens's Avatar
3633
Rep
5,785
Posts

Drives: 2013 335i msport
Join Date: Nov 2014
Location: San Mateo, CA

iTrader: (0)

I get that too. What has worked for me is stretching the night before and then before doing the exercises. It is much worse when have less rest between sets which is what I prefer. Seems like as you get older it gets worse as I never had that when I was younger.
__________________
2013 335i Msport Black sapphire/Coral red. MHD. stage 2--e30 VRSF DP, ER CP, Dinan Shockware. VRSF 12mm/15mm spacers. Cobra dashcam. Various codings.
Last car: 2011 335i Msport. JB4. Vrsf CP
Appreciate 0
      12-09-2016, 02:06 PM   #8
1MOREMOD
2018 track days - 0 ridge 1:52:24 pacific 1:33:30
1MOREMOD's Avatar
United_States
10824
Rep
23,053
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

Quote:
Originally Posted by KingOfJericho View Post
Deadlift.
Romanian deadlift
Appreciate 2
      12-09-2016, 02:28 PM   #9
InternetFame
Banned
InternetFame's Avatar
United_States
551
Rep
228
Posts

Drives: '17 F80 ZCP 6MT, '11 R55 S 6MT
Join Date: Oct 2016
Location: DMV

iTrader: (0)

Quote:
Originally Posted by KingOfJericho View Post
Deadlift.
Quote:
Originally Posted by 1MOREMOD View Post
Romanian deadlift
God damn you I had him quoted and ready to reply but then lo and behold master leg day guy appears.
Appreciate 0
      12-09-2016, 03:12 PM   #10
///M Power-Belgium
Lieutenant General
///M Power-Belgium's Avatar
Belgium
21629
Rep
12,612
Posts

Drives: ///M3-E92-DCT Silverstone II
Join Date: Jul 2012
Location: Belgium

iTrader: (0)

Quote:
Originally Posted by UncleWede View Post
But I only ever get them in the hamstrings. Not quads, not glutes. I burned the shiot out of my tris on Wednesday, and they ACHE today, but no cramps.
After 10 years in the gym I'm pretty sure your hamstrings are your weak point and actually your hamstrings are out of balance..
Force nothing and take your time Uncle , keep your concentration on the execution of the exercise and try to isolate the pain on your hamstrings alone.
This will take a while to accomplish with your tendons , but I'm sure you can do it (no pain no gain )
Let them recover 80-90% before you plan your next leg day in the beginning (the first 3 months)
Of course a leg day never was/is easy ..and "concentration" is the key-word .
On Youtube you can find a lot as well ..
Good luck

__________________
BPM DEV-Tune & DCT Software-Tune & Servotronic & coding ///Alpine HID Angeleyes ///Oem.exhaust mod.
Appreciate 0
      12-09-2016, 04:29 PM   #11
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Thanks for the advice, but I'm way back at the crawling stage. 40lbs is heavy for me on the reverse curl machine. Last night I did one set with that and cramped at about 3 reps into the second. Normally to keep things moving I swap curls and extensions, so I rest the front while I work the back of the leg.

After doing the rest of what I had intended for leg day, I went over to another curl machine, and was able to get 15 reps each set (4) with 20lbs, although I did move up to 25 on the last. No way am I to "pushing myself" at this point, I'm truly remedial.

While not impressive, at 50yo I do a respectable amount on leg day, but form ALWAYS comes before weight
Appreciate 1
      12-09-2016, 04:45 PM   #12
kprocivic
Lieutenant Colonel
kprocivic's Avatar
785
Rep
1,575
Posts

Drives: ecoboost s to the t
Join Date: Apr 2014
Location: 92346

iTrader: (7)

Form before everything good for you.
__________________
2.0l ecosmackkaa
Appreciate 0
      12-09-2016, 06:20 PM   #13
1MOREMOD
2018 track days - 0 ridge 1:52:24 pacific 1:33:30
1MOREMOD's Avatar
United_States
10824
Rep
23,053
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

Are you old or disabled? Wife uses more weight.
Appreciate 0
      12-09-2016, 06:33 PM   #14
ScottSinger
Brigadier General
1867
Rep
4,789
Posts

Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

Quote:
Originally Posted by UncleWede View Post
Thanks for the advice, but I'm way back at the crawling stage. 40lbs is heavy for me on the reverse curl machine. Last night I did one set with that and cramped at about 3 reps into the second. Normally to keep things moving I swap curls and extensions, so I rest the front while I work the back of the leg.

After doing the rest of what I had intended for leg day, I went over to another curl machine, and was able to get 15 reps each set (4) with 20lbs, although I did move up to 25 on the last. No way am I to "pushing myself" at this point, I'm truly remedial.

While not impressive, at 50yo I do a respectable amount on leg day, but form ALWAYS comes before weight

Do you run?
Appreciate 0
      12-09-2016, 06:35 PM   #15
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Old

Run sometimes. Still play soccer on recreational coed team

Again I'm old 50
Appreciate 0
      12-09-2016, 07:00 PM   #16
ScottSinger
Brigadier General
1867
Rep
4,789
Posts

Drives: M235i 6spd
Join Date: Dec 2013
Location: Mid-Atlantic

iTrader: (0)

Quote:
Originally Posted by UncleWede View Post
Old

Run sometimes. Still play soccer on recreational coed team

Again I'm old 50
50 isn't old. I'm not trying to be patronizing.
Appreciate 0
      12-09-2016, 07:13 PM   #17
08njSTEP
Captain
08njSTEP's Avatar
787
Rep
762
Posts

Drives: '07 335i, '66 SS396 Chevelle
Join Date: Dec 2015
Location: Manchester, NH

iTrader: (0)

50 is the new 47!
Appreciate 0
      12-09-2016, 07:17 PM   #18
1MOREMOD
2018 track days - 0 ridge 1:52:24 pacific 1:33:30
1MOREMOD's Avatar
United_States
10824
Rep
23,053
Posts

Drives: Race car->
Join Date: Mar 2009
Location: check your mirrors

iTrader: (5)

Right I'm 45 and can still crush it if wasn't so damn lazy lately
Appreciate 0
      12-10-2016, 02:04 AM   #19
cruisingdownthestreet
Second Lieutenant
No_Country
93
Rep
258
Posts

Drives: Z4
Join Date: Oct 2016
Location: LA county

iTrader: (0)

gym bros, we all know it's stiff-leg deadlifts. hold it at the bottom. get that MOST EXCELLENT stretch.
Appreciate 0
      12-12-2016, 11:42 AM   #20
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

So, I played soccer Saturday pm, moved from coed AYSO to random male-only. Played about 40 minutes on the field. Loaded up on Potassium and Magnesium Friday night and Saturday morning. No hamstring failures!

Repeated soakings in hot/cold yesterday and I can almost walk normally today.
Appreciate 0
      12-13-2016, 07:36 AM   #21
Teufel_Hunden
Banned
United_States
8322
Rep
2,965
Posts

Drives: 2013 M3 6MT LMB ZCP
Join Date: Feb 2012
Location: Maryland

iTrader: (3)

Quote:
Originally Posted by cruisingdownthestreet
gym bros, we all know it's stiff-leg deadlifts. hold it at the bottom. get that MOST EXCELLENT stretch.
This and RDL. I'm almost 46 and can do them with 150lbs (working sets of 10 to 12). You just have to build your way up.
Appreciate 0
      12-14-2016, 11:32 AM   #22
UncleWede
Long Time Admirer, First Time Owner
UncleWede's Avatar
United_States
10007
Rep
8,504
Posts

Drives: E90 325i Arctic
Join Date: Jun 2005
Location: Oxnard, CA

iTrader: (0)

Legs last night. Put 270mg Potassium and 1500mg Magnesium in breakfast and dinner.

Squatting 185, I felt twinges in the left ham/groin area, so dropped back to 135 and went wide stance.

Was able to complete 2 rounds of 5 sets, 12 reps, both leg curls and extensions with no issues. Went right to the cold water afterwards. Walking OK this morning

Belgie, maybe I was Mag deficient.
Appreciate 0
Post Reply

Bookmarks

Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -5. The time now is 04:07 AM.




zpost
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2020, vBulletin Solutions Inc.
1Addicts.com, BIMMERPOST.com, E90Post.com, F30Post.com, M3Post.com, ZPost.com, 5Post.com, 6Post.com, 7Post.com, XBimmers.com logo and trademark are properties of BIMMERPOST