Need some help with some lagging ham-strings. I train legs for 2 hours once a week. My lift usually consists of Squats or front squats, leg press, Stiff deads, curls and extensions. I hit my calves throughout the week. After leg day my quads are sore for like 3-4 days..which is great because i know im torchin em'.
My quads seem to get bigger and bigger every month, little by little. However...my hamstrings seem to be lagging. Not only are they growing slower...they are rarely sore. My gym only has one hamstring specific machine (leg curl) so i do elevated stiff deadlifts @ about 10-12 X 4 sets. Usually ending around 315lbs.
Any ideas? Any other hamstring specific movements i should be doing or dont know about? Lunges? Wide feet placement on deads or squats?