Rugby type legs...

rubytye

how do i get that massive toned hamstrings look....i find it easy enought to bulid thighs, but not the backs in comparison...cheers;)..or do players just look bigger cause their shorts are tight?

Remmy

lots of heavy deadlifts and squats.

LaHaine

Dont forget the milk!:D

ScareGilly

Deadlifts, Squats, More Deadlifts, More Squats, Some more Deadlifts, Some more Squats..

Parsley

low, low squats.

grimloch

Maybe a few focused hamstring exercises

Leg curls
Glute ham raise
Stiff legged deads

the drifter

grimloch wrote: »

Maybe a few focused hamstring exercises

Leg curls
Glute ham raise
Stiff legged deads

pfft....squat.....

Dr Nic

I found squats to be poor for hamstrings, and deadlifts murdered my back.
Best thing i found was hamstring raises. Sort of like a plank for your back.
You can vary the intensity then by using a bench to raise your legs, a medball, weights on stomach etc

And also bulgarian squats, good mornings
So anything but squats and deadlifts

Jarren

http://www.exrx.net/Lists/ExList/ThighWt.html#anchor1942303

Hanley

Dr Nic wrote: »

I found squats to be poor for hamstrings, and deadlifts murdered my back.
Best thing i found was hamstring raises. Sort of like a plank for your back.
You can vary the intensity then by using a bench to raise your legs, a medball, weights on stomach etc

And also bulgarian squats, good mornings
So anything but squats and deadlifts

What you "feel" versus the actual celluar adaptation isn't always linked...

My hamstrings are a lot less sore after a heavy set of 5 on SLDLs than they would be after 25 reps on leg curls.

Josh_Calvert

it's dna too....I can just look at a leg press and gain an inch around my quads but I can spend 8 months doing preacher curls and not get beyond a 20kg bell

plus not all rugby players have rugby player legs per se...different shapes for positions etc...

good advice about squats though....my own view would be that squats are what you do when you've already built up your hams and quads....they'll just wear you out and **** your back if you start heavy or even moderate without having built up fibres and ligaments in your legs beforehand.

Brian?

Josh_Calvert wrote: »

good advice about squats though....my own view would be that squats are what you do when you've already built up your hams and quads....they'll just wear you out and **** your back if you start heavy or even moderate without having built up fibres and ligaments in your legs beforehand.

hah?

ScareGilly

First trip to the gym, I started on 85kg squats, I'm 85 kg and it had no effect on my back. The only thing I have to say about squats is when you're just starting out, wrap a towel/cushion around the bar, my shoulders still get sore from the weight of the bar on them..

dave80

ScareGilly wrote: »

wrap a towel/cushion around the bar, my shoulders still get sore from the weight of the bar on them..

do not do this, man up and work the upper back with facepulls, rear laterals etc

Dr Nic

Lol yeah, i remember when squats took more out of my traps than my legs...
It goes away after about 3 months...

Try some cleans to build your traps, then you'll have a nice cradle to hold the bar in

Frogdog

Josh_Calvert wrote: »

good advice about squats though....my own view would be that squats are what you do when you've already built up your hams and quads....they'll just wear you out and **** your back if you start heavy or even moderate without having built up fibres and ligaments in your legs beforehand.

How about building up your hams and quads, and all fibres and ligaments contained therein, by squatting at whatever weight you can manage at the start, and then increasing it every few workouts until you have "rugby type legs"??? :rolleyes:

Jumpy

I used to "wall sit" when training for speed skating. That built up my quads massively.

Just sit against a wall like you are on a chair. But without the chair.

Hold as long as you can before you collapse.

Hanley

Jumpy wrote: »

I used to "wall sit" when training for speed skating. That built up my quads massively.

Just sit against a wall like you are on a chair. But without the chair.

Hold as long as you can before you collapse.

....and if he was looking to train his hamstrings, which he is

Jumpy

Hanley wrote: »

....and if he was looking to train his hamstrings, which he is

Its right next to it. I got close.

Hanley

Jumpy wrote: »

Its right next to it. I got close.

I tried to tell her that, but she was having none of it.

ScareGilly

dave80 wrote: »

do not do this, man up and work the upper back with facepulls, rear laterals etc

Nothing wrong with my upper back, I just have bad shoulders.. All I feel I need to work on is my core/abs. I'm just not built for weights, my knees are shagged, my shoulders are shagged, my ankles are shagged... Just trying to help a guy out, all he asked for was rugby type legs, not a strong back

cc87

ScareGilly wrote: »

Just trying to help a guy out, all he asked for was rugby type legs, not a strong back

Show me someone with "rugby" type legs and a weak back.

ScareGilly

cc87 wrote: »

Show me someone with "rugby" type legs and a weak back.

That's not the point... But I suppose when I started going to my gym, there was no free weights, so I had to use isolation machines for my legs. So I can safely say I had "rugby" type legs and a weakish back.. The point is, the OP asked how to get "rugby" type legs. The answer is squats and deadlifts. Not getting a strong back.

Davei141

ScareGilly wrote: »

Nothing wrong with my upper back, I just have bad shoulders.. All I feel I need to work on is my core/abs. I'm just not built for weights, my knees are shagged, my shoulders are shagged, my ankles are shagged... Just trying to help a guy out, all he asked for was rugby type legs, not a strong back

ScareGilly wrote: »

That's not the point... But I suppose when I started going to my gym, there was no free weights, so I had to use isolation machines for my legs. So I can safely say I had "rugby" type legs and a weakish back.. The point is, the OP asked how to get "rugby" type legs. The answer is squats and deadlifts. Not getting a strong back.

Silly season has begun a day early.