This is the crap I am tired of hearing about. 4Chan, specifically /b/, decided that they wanted to harass Scooby. For those of you who don't know Scooby, he is a fitness guru of sorts. Scooby received death threats among other things and he is being forced to sell his home, get a new phone number, all because these jerks decided that they wanted to hurt him... Where are these agencies that are supposed to protect us from this? This is illegal... yet the governments of the world don't care...

    Biceps Femoris (The outer part of the hamstring)

    Semitendinosus

    Semimembranosus

These three muscles begin under the Gluteus Maximus and attach to the tibia.

Biceps Femoris (Long head: upper inner quadrant of posterior surface of ischial tuberosity. Short head:middle third of linea aspera, lateral supracondylar ridge of femur)

    Muscle Groups - There are two heads:

•         Long Head:
  • Flexes the knee, and also rotates the tibia laterally     
  • The long head of the biceps femoris is also involved in hip extension -- bringing the torso from a position that is parallel to the floor to a standing position, while keeping your back straight.

•          Short Head: 
  • Flexes the knee, and also rotates the tibia laterally

    Nerves:

•           The Long Head - Tibial nerve (L5, S1, S2)
•           The Short Head - Common peroneal nerve (L5, S1, S2)

   

Semitendinosus (Upper inner part of the hamstring):

    Muscle Groups:

•         There is only one part:
  • Flexes and medially rotates knee
  • The Semitendinosus is also involved in hip extension

    Nerves:

•         Tibial portion of sciatic nerve (L5, S1)

Semimembranosus: (Upper outer quadrant of posterior surface of ischial tuberosity (Back part of the hip))

    Muscle Groups:

•         There is only one part:
  • Flexes and medially rotates knee.
  • The Semimembranosus is also involved in hip extension 

    Nerves:

• Tibial portion of sciatic nerve (L5, S1)

   

This is just some basic research that I have done. To me it seems like the three muscle groups from outside to inside are:  Bicep Femoris, Semimembranosus and then Semitendinosus.

I started thinking about this because I always seem to work the inside part of my hamstring. The outside never gets worked when I workout! So I called Grimz Gym and asked for some advice.

(Nerve Damage from Military work in the L5 - S1 area)

First, what I do during a workout:

1) Romanian Deadlifts

2) Single Leg RDL

3) Long Lunges

4) Calf Raises (Seated and standing)

The first three exercises work the semitendinosus and Semimembranosus but not the Bicep Femoris

The Bicep Femoris can be worked in the Squat exercise but it isn't one of the primary or secondary muscles being used for the lift.

It can also be working using a leg curl but I don't like isolation exercises.

Here is what Grim has suggested that I try:

Stand feet at 4 feet apart, feet pointed straight forward. Put a barbell extended above my head like a shoulder press. Bend one of your knees and go to the side. When you start pushing back up, use the outside part of your hamstring (on the non-bent leg) to pull yourself back up while you push. This is to be low weight high rep. I will try this tomorrow night or the night after (When I go to do a leg workout again).

If you have any corrections, please let me know!

Thank you,

Mr. The Pirate

Do the following 5 times and do what you can do, it isn't about doing a lot. It is about keeping your heart rate up.

1) Pull ups

2) Dips

3) Weighted walking lunges

4) Ab Roller

5) Neck Bridges

6) Pushups

It takes me about 30 minutes and you take no break in between exercise or sets.

What have ya'll done for weight loss that works?

I would like to know the main back lifts that yall think are required to work the back. I generally do:

Pullups/chinups

Bent over rows

T-rows

What do ya'll do?

I am doing (trying to) high protein, moderate carb, low fat w/ tons of training (boxing, strength, cardio...).

I have read that it is good to strive for at least 1-1.5 gm of protein per lb of lean body weight.  That is a LOT 

of protein when trying to cut weight at the same time.  I have protein shakes that fit in this type of diet profile.

I started double scooping because at the end of the day I would have burned ..idk, 1500-3000 calories and 

see 64 Gm of protein intake.  I don't want to lose lean muscle mass or strength, Sooo...   Is it beneficial

and worth the effort to go to the lengths required to get that recommended amount of protein to feed your 

body?  I would need around  116Gm of protein a day at minimum.  Is it possible to see/feel a positive 

change by doing this? HELP. *please :-)

I prefer the lean ripped look now of these days

Uncle B. please keep the high top fade comments to a minimum

No body parts were neglected, not even the legs