Quad Dominant or Hamstring Weak – JimWendler.com

Quad Dominant or Hamstring Weak


Eigylyt

Quit thinking you're quad dominant. Unless your quads hang over your kneecaps like an elephant's testicles, you're not quad dominant. You're just hamstring weak. I too was hamstring weak at one point. Today, I don't know if I'm hamstring STRONG, but certainly not hamstring weak. It took a lot of time to bring my hamstrings up to a level that was acceptable. This was also the case with my lats, lower back, and abs. The solution was simple: Hard work. And patience.

The first thing I did was make hamstring work the second thing I did on the days I squatted or deadlifted. So immediately after my main exercise, I would do good mornings, SLDL or glute ham raises. In fact, Kevin Deweese (my old training partner) and I would do three sets of glute ham raises before each workout, lower or upper body. And on lower body days, we'd do them (or something similar) after the main lift of the day. Because I'd neglected them for so long, it took about two years of quality training to bring them to an acceptable level. I was fine with this, as you should be too. Two years is nothing in the lifetime of a lifter, and you should be doing it anyway.  And what is so wrong about having a dominant muscle?  Unless it somehow leads to injury, I say ride the wave. 

Working your weakness is in vogue, but what about exploiting your strength?  Does that not have some merit? Keep the main lifts and simply adjust the assistance work.  Things won't change overnight so give yourself time.

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