1) I may be giving too much consideration to my own setup and home gym experience, in which case I'll amend my original suggestion and just say, "Do whatever is easiest, based on your individual setup."FredM wrote: ↑Sat Sep 17, 2022 8:42 pm1. I think seated leg curls with bands are probably the easiest in a home gym of all possible variations. I find setting up for laying leg curls with bands kind of a hassle. I also have to set them up on my foot properly which takes a non trivial amount of time. They're also slightly harder to ensure consistent loading (ensuring the same band tension) because it's way easier to just but your bench or box on the same line you marked (or just leave your box there forever like I do)Renascent wrote: ↑Sat Sep 17, 2022 4:53 pmBecause my post was slightly lazy (I'm multitasking rather poorly today).
1. it may be more difficult for some folks to replicate a proper seated variation with whatever equipment might be available.
2. But yeah, I agree with you. Seated versus standing (or lying): flexed hips are probably more desirable if you're working knee flexion for hamstrings.
3. I think the tension with cables is more constant throughout the range of motion, and you can always increase the load.
2. Yeah. IMO Seated are superior and better compliment typical home gym training. I feel them more which makes them more beneficial for hypertrophy and "warmup" (mind muscle connection before bigger hamstring exercises)
3. Yeah but where the bands get hard is the ROM you're missing from better stuff. I have a machine but decided to just use bands instead of buying an ankle attachment. It's a lot faster to set up, and I can overload it almost as effectively (2 orange, 2 red, 1 black band gives "15 lb" increments up to >100 lbs) with a lot less time. I just start with tension I can get 10 reps at and add an orange band when I get to 20.
I'm still reading up on isolating muscles for hypertrophy purposes at shortened lengths, but for now I remain partial to working them at their greatest lengths for a fuller range of motion. I think working them in the shortened ranges is for specialization -- with the exception of Nordic Curls.
So, where hamstrings are concerned, seated position (with flexed hips) and straight legs (bent knees) is probably ideal for the heads of bicep femoris.
2) I agree. When I had access to a proper gym, I took the seated leg curl machine for granted.
3) I'd like to put this assertion to the test. I don't doubt your experience at all; I've been telling myself to try dropping the weight and aiming for the most extreme, acute knee flexion angles possible, within a higher rep range. I'm a creature of habit, though, down to a fault.
On the other hand, I find doubling up with banded loads (for stuff like clamshells and glute bridges) to be a huge pain in the ass, and can't wait to figure out a way to employ cables in a lying position to remedy the problem of tracking load increases. Using more than one band is a hassle, in my experience, but yeah, that's subjective.