Quads v. hams: correct ratio when lifting weights

I don't think there's much sense behind that statement. I use the exact same weight with both. You don't need to vary weight to vary intensity, you can just choose to do slower reps on the leg extensions (which most people do anyways).

i've heard something similar to this. i'm no exercise physiologist, but i think it has to do with the way the hamstring and quad contract in the exercise.

the easiest way to think of it is this: think about when you do bicep curls, and compare that to how you do tricep extensions. naturally, your biceps are probably stronger than your triceps (there's supposedly a ratio for this as well, but I'm not sure what it is). same with your legs.

can anyone with some knowledge in physiology back this up?

Your friend is correct.

Ideally your hamstrings should be 75-80% as strong as your quads. If they are significantly weaker, you are susceptible to a hamstring strain (and believe me, you dont want that).

I've always heard it was 3:2 Quads/Hamstrings.

This also depends on the machines being used.

how do u get rid of hamstring strain?

will doing hamstring curls help by strengthening it?

you are correct 3 to 2 ratio from quad to hamstring to allow proper muscle flex and keep the hamstring from having strain problems...usually not a problem the other way around with the Hammie to strong for the quad

You can treat a hamstring strain by rest, ice, light stretching before and after your runs, and taking anti-inflamitory medication, such as ibuprofen (advil, motrine). It's also a good idea to avoid speed work while your injured.

Hamstring curls will help prevent future injury by strengthening them, but be sure you are completely healed before you strengthen that area and lift 60% of what you would work out your quads with. Some will say you can use more weight but it would be prudent to err on the lighter side so you do not reinjure yourself.

The ratio should definitely not be 1:1.

I do hamstring curls with 110lbs and leg extensions with about 200.

I was told by my PT that your hams should be at 75% of your quads (i.e., your quads 1/3 more than your hams). He said balance is everything.

4 to 3 is generally agreed to be the "correct" balance

among the general athletic population, most of whom

are out of balance in that there quads are stronger

relative to their hams than this.

Runners on the other hand, generally are on the other

side of this ratio because they use their hams so much

more than their quads - like you I have about a 1:1 ratio,

but before I started running seriously (I lifted weights

and biked) my ratio was more like 4:3. These days

I focus a lot more effort on my quads when lifting (squats)

than I do on my hams, and I do think it helps, especially

on the hills (downhills in particular).

I don't know whether 4:3 is actually the optimal ratio

for runners - I would be curious as to what the average

ratio is among elite runners (I bet it's closer to 1:1).

Get on a isokinetic contraction machine, like kin-com. This machine, which is hooked to a computer, will measure the tension (torque) generated by each muscle contraction. Typical peak torque results we see in the lab are 249 Newton-meters for the quads and 135 Newton-meters for the hamstrings.

That is an incorrect statement to say that a long distance runner uses hamstrings more than quads.

The quadricep is the predominate muscles used to pull the leg forward, and in runners is found to be overdeveloped and the hamstring underdeveloped, unless you spend considerable time running backwards.

The ratio should be 60-40 to be balanced. (quad 60 - hammies 40) and weight lifting should be based on this ratio.

Biggest reason for hamstring pulls - overdeveloped/tight quads, underdeveloped/tight hamstrings.

Clones,

Hate to break it to you, but unless you guys are injured, there is very little benefit to using the ham curl and leg extension machines. There is no functional benefit to these exercises.

Grow a set and start squatting and deadlifting. Those exercises hit the largest percentage of lower body musculature. That way you don't have to worry about "ratios". You guys sound like you're taking a "step-aerobics class" or something. Besides, if you are strengthening the quads in isolation via the leg extension, you are exacerbating an already imbalanced ratio between the hamstrings and quads.

Get off the machines, take off your skirt and hit the weights.

L8

The quads pull the leg forward in the air, between toe-off and footplant. But that doesn't stregthen them that much, they are only being moved through the air!

The hamstrings are used more than the quads when your foot is on the ground, when there is more force involved, and that builds up the hamstrings more than the quads.

Runners are usually imbalanced with strong hamstrings/weaker quads. Bikers and most other athletes are the opposite, with strong quads/weaker hamstrings.