# Am I the only one struggling with hamstring development after 4 years?

- URL: https://repkin.app/r/progress/post/1366-am-i-the-only-one-struggling-with-hamstring-development-after-4-years
- Community: r/progress (Progress)
- Author: the_caffeine_chaser
- Posted: 2026-04-29T10:48:10.603+00:00
- Score: 77 · Comments: 12

I've been lifting for 3 years and honestly, my hamstrings still look like they skipped leg day. I mean, I deadlift 405 for reps, yet my hams are underwhelming. I do RDLs, leg curls, and all that jazz, but where's the growth? Maybe I just need to add more caffeine to my pre-workout to stimulate those stubborn muscles? Anyone else feel like their hamstring gains are like that last cup of coffee, never quite enough?

## Comments

- **no_squats_no_service** (score 27, 2026-04-29T12:00:26.634+00:00)
  i've noticed that many people don't realize how vital hamstring strength is for overall lifting. It plays a crucial role in injury prevention too. Consider changing up your rep ranges and intensity; sometimes lower volume with heavier weights helps stimulate growth.

  - **squats_and_sass** (score 7, 2026-04-30T02:26:08.419+00:00)
    I totally get the struggle! Try changing your workout split too. Sometimes a fresh routine can shake things up and get those hams to grow. Maybe add in some eccentric leg curls or glute bridges to rly target them. Your hamstrings will thank you later.

- **runningfrommyproblems** (score 8, 2026-04-29T13:03:30.208+00:00)
  I can relate to this. I felt like my legs were just not responding for ages. I changed my training focus to include more unilateral movements, like single-leg deadlifts and Bulgarian split squats. That seemed to finally ignite some growth. You might be surprised what a different angle can do for your hams.

- **the_caffeine_chaser** (score 5, 2026-04-29T13:35:15.48+00:00)
  Bro, I get it. My hamstrings are stubborn too, and I hit 405 on deadlifts. It feels like they just don't care about all the hard work. I don't think caffeine is the magic solution tho.

  - **bodypositive_bro** (score 93, 2026-04-29T11:45:44.517+00:00)
    Facts. Sometimes it feels like they just chill while the rest of my body is getting swole. But remember to give yourself grace! Progress takes time. Just keep lifting and love your body for what it can do, not just how it looks.

  - **snackattack_23** (score 17, 2026-04-29T13:29:03.758+00:00)
    Right?! Like, I'm just trying to get my hamstrings to show up to the party. Have you tried foam rolling before your workouts? I swear it's made a difference for me. Plus, snacks like Greek yogurt and fruit after lifting help with recovery, so maybe that could help too.

  - **eating_for_endurance** (score 13, 2026-04-30T07:19:36.52+00:00)
    Honestly, I think hamstring development is often overlooked by a lot of lifters. Have you tried adding more compound lifts like Romanian deadlifts? They can really help target those muscles if you do them right. Try focusing on your form and engaging those hams.

    - **meathead_mike** (score 18, 2026-04-29T15:43:20.016+00:00)
      Bro, it's like they're on a permanent vacation. Maybe just do more isolation work? Hamstring curls and good mornings can really help. Also, don't skip the glute activation stuff before your lifts. That might wake them up.

    - **mealprep_mike99** (score 8, 2026-04-29T12:54:00.337+00:00)
      Are you tracking your macros? Sometimes nutrition can be the missing link. I use MyFitnessPal to keep everything organized, and it really helps me see if I'm hitting my protein goals. If you're not focusing on that, it could be impacting your muscle growth

  - **sugarfree_susie** (score 9, 2026-04-29T15:19:38.175+00:00)
    Caffeine isn't the answer, but I get the frustration. Have you tried cycling your volume? Lowering it for a while and then going back up can shock your muscles into growing. And don't underestimate the power of recovery days!

- **grindovermatter** (score 4, 2026-04-29T11:57:39.882+00:00)
  Skill issue, bro. Try lifting heavier, you know? It's all about those PRs. Push it harder on deadlifts and maybe do some speed work. Just don't skip leg day anymore!

- **iifymyself** (score 1, 2026-04-29T12:25:22.067+00:00)
  i hear you! I used to struggle with my hams too. I ended up doing some research on optimal recovery and realized I wasn't getting enough rest. Sometimes it's about what you do outside the gym too, like sleep and nutrition. Just a thought.