Good morning BBM!
I am currently on W2D3 on Bodybuilding block-1 and really enjoying it! Today, I tweaked my right hammie on the first exercise of RDL’s. This, despite prior static hamstring stretches followed by some light dynamic stretches, followed by 3 sets of full ROM empty bar warm ups.
I really want to build up my hammies and I feel RDL’s hit that target on me more than any other exercise, but my ROM with any significant weight (135lbs+) is just under my knee caps. My whole life I’ve had inelastic hamstrings so I don’t know if it would behoove me to just start full ROM RDL’s at 65lbs (the heaviest I can go with plates almost touching floor); or start at 135# and go no lower than below knee caps.
My other change would be to start with Ex#2 (2"Def DL’s) first; move to Ex#3 (Lying Leg Curls) next and then finish with RDL’s. Any suggestions would be greatly appreciated! Thank you!!!
M 5’11" 215 56yo
–Bryan B.
We wouldn’t recommend spending much time doing static stretching of the area.
I don’t know if it would behoove me to just start full ROM RDL’s at 65lbs (the heaviest I can go with plates almost touching floor); or start at 135# and go no lower than below knee caps.
There’s no one “correct” strategy here; either can likely work fine. If I were in this situation I’d probably start with the lower load / longer ROM condition and progress that gradually. I might also add other hamstring exercises aside from RDLs, including unilateral movements (e.g., single-leg RDL, single-leg hamstring curl, etc.) or bilateral movements (e.g., SSB or straight bar good morning).
Thanks for your opinion, Austin! I’m thinking maybe going 3-0-3 or 4-0-4 with the lightweight, full ROM RDL’s and seeing what happens. Leg Curls are already in my program, but I’ll switch to unilateral vs bilateral.
I appreciate your time, sir, and all the hard work the BBM team puts in!!!