![]() Garber CE Blissmer B Deschenes MR, et al. American College of Sports Medicine Position Stand: progression models in resistance training for healthy adults. ![]() Conceptual framework for strengthening exercises to prevent hamstring strains. Sprint acceleration mechanics: the major role of hamstrings in horizontal force production. on behalf of the American College of Sports Medicine. Hamstrings muscle size can be more effectively increased by seated than prone leg curl training, suggesting that training at long muscle lengths promotes muscle hypertrophy, but both are similarly effective in reducing susceptibility to muscle damage.Ĭopyright © 2020 The Author(s). None of the changes significantly differed between Seated-Leg and Prone-Leg at any time points. Decreases in 1RM were also greater in Control-Leg (e.g., seated/prone 1RM at 24 h: -12%/-24%) than Seated-Leg (0%/-3%) and Prone-Leg (+2%/-5%). Part 2: After eccentric exercise, Control-Leg had greater increases in T2 in each hamstring muscle (e.g., semitendinosus at 72 h: +52%) than Seated-Leg (+4%) and Prone-Leg (+6%). Part 1: Training-induced increases in muscle volume were greater in Seated-Leg versus Prone-Leg for the whole hamstrings (+14% vs +9%) and each biarticular (+8%-24% vs +4%-19%), but not monoarticular (+10% vs +9%), hamstring muscle. MRI-measured transverse relaxation time (T2) and 1RM of seated/prone leg curl were assessed before, 24, 48, and 72 h after exercise. Part 2: Nineteen participants from part 1 and another 12 untrained controls (Control-Leg) performed eccentric phase-only leg curl exercise at 90% 1RM, 10 repetitions per set, 3 sets for each of the seated/prone conditions with each leg. Magnetic resonance imaging (MRI)-measured muscle volume of the individual and whole hamstrings was assessed pre- and posttraining. Part 1: Twenty healthy adults conducted seated leg curl training with one leg (Seated-Leg) and prone with the other (Prone-Leg), at 70% one-repetition maximum (1RM), 10 repetitions per set, 5 sets per session, 2 sessions per week for 12 wk. Go heavier or do more reps on the GHR, and use the leg curl machine just like the Smith machine: as a place to hang your towel.We investigated the effects of seated versus prone leg curl training on hamstrings muscle hypertrophy and susceptibility to eccentric exercise-induced muscle damage. Further, is the goal to develop a strong posterior chain? If so, then a compound movement like the GHR is substantially more effective.Īrguments could be made for the leg curl, but if you have a GHR and a leg curl machine available to you there's little reason to opt for the leg curl. So unless you engage your back and glutes, which the leg curl does not in any meaningful way, you're not going to really engage your hamstrings as much. You're not fully engaging a muscle unless you also engage its connected parts, which is why compound multi-joint exercises are so highly regarded and form the staple of all effective strength training programs. The hamstring (biceps femoris) are attached to the pelvis, which in turn is attached to the spinal muscles ( erector spinae). I'm really not sure where the leg curl is bad for your knees, that "bad for your knees" argument seems to be tossed around in gyms for everything that someone doesn't want to do, valid or not. It's also built into the name, the GHR is the glute-ham-raise, and the glute portion there is key. Compare the muscles used for the GHR vs the leg curl, you'll see the difference. The only similarity is that you're contracting the biceps femoris. There's just entirely different exercises, honestly.
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