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Messages - LanceSTS

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1021
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: April 03, 2011, 12:07:42 am »
  The abdominals help protect the lower back, and yes, the low back is worked during deadlifts and squats.  Training the low back directly, (using spinal flexion and extension) is used by some coaches and some label them the anti Christ, I dont think they are necessary for most people if you have a solid program but I dont hate them either.  If you are extremely weak in that area doing some extensions (directly for the low back, not the glutes and hams) can help.  Glenn Pendlay has some good exercises specifically for the spinal erectors on his site at californiastrength.com

<a href="http://www.youtube.com/watch?v=NZJp4Eo1sos" target="_blank">http://www.youtube.com/watch?v=NZJp4Eo1sos</a>

http://www.youtube.com/watch?v=NZJp4Eo1sos

1022
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle taping in the NBA
« on: April 02, 2011, 08:08:44 pm »
Quote from: Raptor on April 02, 2011, 06:52:58 pm
What's up with that? You see everybody with their ankles taped several times in the NBA... wtf? I think that puts the knee to an even more disadvantageous position than just wearing high cut shoes alone. If you combine them both, the knee has to really compensate for the lack of ankle mobility.

 Its definitely overdone in many cases, but in other cases its very necessary too, lots of bad ankle issues that can easily be re injured.  The immobilization of the ankle joint will definitely affect the knee joint and the hip joint, just like the immobilization of the knee joint will affect the hip joint and knee joint, etc., and a lot of athletes tape now due to it being more of a "habit" or a crutch, and would likely be better served by removing some of the joint restrictive gear (tape and braces), working on strengthening the ankle and surrounding structures and solid positioning/mobility.  BUT, Ive seen ankle injuries that were so recurring, even a hard practice without taping would end in at least a minor sprain if not worse, and not only from something major like coming down on a foot, cutting, stopping, etc, can turn over an ankle that has been damaged extensively previously if it doesnt have some type of protection. 


1023
ADARQ & LanceSTS - Q&A / Re: Some questions I would like answers to
« on: April 02, 2011, 05:30:22 pm »
Quote from: Ineedtodunk on April 02, 2011, 05:01:18 pm
Quote from: LanceSTS on March 26, 2011, 03:04:32 pm
Quote from: Ineedtodunk on March 26, 2011, 05:15:37 am
Quote from: LanceSTS on March 25, 2011, 11:42:05 pm
Quote
2)  Is it really impossible to gain muscle mass while losing some body fat?  If not, how do you do it?

Of course it is, a very simple way is keeping protein extremely high, fats to a moderate to high level (depending on activity levels), and controlling carbohydrate intake.  Moderate the volume on your lifting program so that you are still getting stronger, sometimes this requires a lower frequency of lifting and sometimes you dont have to change much, but keep a PREMIUM on gains in strength in the weight room.  You will be surprised how much protein and fats you can eat if you limit the carbs to a bare minimum and still build lean tissue while losing bodyfat.  


I should have specified a little bit more, but I'm assuming the answer stays the same even if I mention that I will be doing lots of cardio from full court basketball like 3-5x a week 1.5-3hrs each?


Quote from: LanceSTS on March 25, 2011, 11:42:05 pm
Quote
4)  I've constantly been hearing conflicting information about core/mid-section strength in relation to athleticism/vertical jump.  Can strength training your abs/obliques/lower back really increase your athleticism/vertical?

Not to the degree that its hyped by a lot of "trainers", and even then its an indirect correlation.  The core strength can help you maintain good athletic positions on the field/court and in the weight room by enabling better pelvic control and core stability, which will help, but doing med ball twists and planks wont give you 5 inches on your jumps by itself.


So does this mean, as long as you have your core strength up to a certain degree where you are able to have pelvic control and core stability during athletic movements, any more training will not lead to any more athletic gains, directly or indirectly?

If that is so, is there a way to know if my core strength is good enough to the point where I have solid core stability and pelvic control?

Thanks again.

Its doable with that schedule, its going to depend on a.) how lean you are currently, and b.) how well you manage your diet.  That schedule is not THAT intensive, building muscle tissue while losing bf has been done during collegiate basketball seasons many times, and the schedule is much more intensive.

And yes on the core and pelvic stability, if you can maintain good positioning during top speed jumps, sprints, heavy lifts like squats and deads, etc., the you already have "enough" core strength.  The problem with a lot of kids training for vertical jumping is they spend an excessive amount of time doing things like med ball twists, core stability exercises, sit up-s, cruches, etc., when that time could be better used to actually do something more beneficial. The best way to go about it pick one or two good core exercises, do a couple of sets of them at the end of the workout, and progress the intensity (load).  

So like I'm at 13~14% BF.  Is that a level where I can gain muscle and lose fat at the same time?

Sure you can, just have to train and eat right.

Quote
And about the good "enough" core strength thing.  If I have achieved this good enough level of core strength, am I going to have to continue doing "one or two good core exercises" to main this level of core strength?  Or is the core a thing where it gets worked enough from squats and other lifts and all athletic movements (basketball) to maintain the strength/muscles?

Its always good to keep at least one good core exercise in your program regardless, just a couple of sets, a couple of times a week is plenty and not time consuming in the least.

Quote
Also Lance, I remember reading somewhere (I forgot) where both you and Adarq said that strength training calf raises to jump higher are better with 20-25 reps...  Why are the calves different than others in regards to this?

the range of motion and time under tension are very small for calf raises compared to other exercises, the total work done with lower reps is VERY low, calves respond much better to higher (15+) rep ranges.

Quote
And I tried BSS for the first time, I had trouble with balance...  Does this mean I have some stabilizer muscles that are not efficiently developed?  If I continue doing BSS and get better with balance, does this mean I can "recruit" these muscles when I jump (+vertical)?  Basically I'm asking, since I have bad balance, can getting stronger in that area lead to a higher jump?

Thanks.

Not necessarily, a lot of people will have trouble with balance on unilateral exercises, especially when they first begin using them.  Getting good at them will help ensure you dont have a strength deficit on either side of the body and improve balance as well.  

1024
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: April 01, 2011, 11:06:32 pm »
adarq on bb.com, turns a semi retarded template into a very good plyo set up.




Critique My Plyo Workout (1.3k)
1A. High Object Touch - 3 reps
1B. Broad jumps - 3 reps
^ wearing 20 lb weighted vest, 6-8 sets.

2A. Box Jumps - 3 x 5
2B. Depth Jumps - 3 x 5
^ wearing a weighted vest

3A. Jumping Tucks - 3 x 6
3B. Knee Jumps - 3 x 6
^ wearing a weighted vest

4. Agility Ladder workout and maybe some burpees.

Look good? i also do squats, cleans, push jerks, etc. so the lifting is taken care of, im
cutting in a week so im trying to get everything down. this is a cardio / plyo workout.
i will also be working my core at the end.






FIXED VERY NICELY...





4. Agility Ladder warmup

1A. High Object Touch - 3 reps
1B. Broad jumps - 2 reps
1-info: 3-4 sets

2B. Depth Jumps - 3 x 5
^ bodyweight, no weighted vest

3A. Jumping Tucks - 5 x Technical Failure
3B. Stiff leg ankle hops submax - 5 x Technical Failure



fixed ^^

1025
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: April 01, 2011, 04:00:49 pm »
Yuri Verkhoshansky on Squatting



Quote

1026
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 11:09:16 pm »
Quote from: tychver on March 31, 2011, 10:06:38 pm
Quote from: LanceSTS on March 31, 2011, 09:22:02 pm
basically, that study shows that winstrol is used to IMPROVE connective tissue in certain cases and you cant draw human conclusions based on rat research.  So basically, its just showing how the idiots who go around saying "winstrol causes tendon damage" got their flawed info from, basically.

Bro science? In bodybuilding?

lol, shocker... :wowthatwasnutswtf:

1027
Basketball / Re: will jacob tucker win the 2011 ncaa dunk contest? 9pm EST on ESPN2 - 03/31/2011
« on: March 31, 2011, 09:29:58 pm »
Quote from: adarqui on March 31, 2011, 09:09:55 pm
after checking out the dunkers in the contest, i think jacob tucker has it in the bag.

the "favorites" look weak, except for tucker, he can fly.





 :highfive:

1028
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 09:22:02 pm »
Quote from: dirksilver on March 31, 2011, 07:25:11 pm
Quote from: LanceSTS on March 31, 2011, 05:20:32 pm
 

When It Comes to Building Tendons, Not All Steroids are Created Equal
   

by Hypertrophy
CEM-Meso.com

Stimulation of collagen synthesis by the anabolic steroid stanozolol.

Researchers: Falanga V, Greenberg AS, Zhou L, Ochoa SM, Roberts AB, Falabella A, Yamaguchi Y; University of Miami School of Medicine, Department of Dermatology, Miami, Veterans Affairs Medical Center, Florida, USA.

Source: J Invest Dermatol 1998 Dec;111(6):1193-7

Summary: In this report, we measured the effect of the anabolic steroid stanozolol on cell replication and collagen synthesis in cultures of adult human dermal fibroblasts. Stanozolol (0.625-5 micrograms per ml) had no effect on fibroblast replication and cell viability but enhanced collagen synthesis in a dose-dependent manner. Stanozolol also increased (by 2-fold) the mRNA levels of alpha1 (I) and alpha1 (III) procollagen and, to a similar extent, upregulated transforming growth factor-beta1 (TGF-beta1) mRNA and peptide levels. There was no stimulation of collagen synthesis by testosterone. The stimulatory effects of stanozolol on collagen synthesis were blocked by a TGF-beta1 anti-sense oligonucleotide, by antibodies to TGF-beta, and in dermal fibroblast cultures derived from TGF-beta-1 knockout mice. We conclude that collagen synthesis is increased by the anabolic steroid stanozolol and that, for the most part, this effect is due to TGF-beta-1. These findings point to a novel mechanism of action of anabolic steroids.

Discussion: I must first acknowledge that the commonly held belief is that anabolic steroids predispose an athlete to tendon rupture. This conclusion is drawn from animal studies showing that some steroids produce a larger, stiffer tendon in rats and that these steroid-induced tendons "fail" before the tendons from the control animals. The term fail refers to the breaking point.

The interesting thing about the present study is that the steroid stanozolol (Winstrol) had a different effect than testosterone. If you are a regular reader of MESO-Rx you should be well aware that not all steroids act in the same manner. And that because of subtle differences in there molecular structure they are able to elicit different responses. For example, Deca seems to act primarily through the androgen receptor (AR) where as Dianabol has effects beyond those associated with the AR.

Because synthetic steroids have differ in their chemical properties it should not be surprising that testosterone did not have the same effect as Winstrol. Winstrol increased collagen synthesis as opposed to testosterone which did not in this study. Interpreting the results of this study are more difficult than simply describing them. Other researchers have suggested that steroids cause a rapid increase in protein synthesis within tendon fibroblasts which results in fibroids or fibrous nodules within the tendon (Michna,1988). These fibroids alter the mechanical properties of the tendon perhaps predisposing it to rupture. It is also noted that during short term use of steroids there is an alteration in the alignment of collagen fibers which may also lead to rupture. Interestingly these alterations in collagen metabolism are transient with markers of collagen turnover returning more or less to baseline after 3-4 weeks of steroid administration (Karpakka,1992). These same researchers noted that low dose anabolics effect primarily muscle collagenous tissue with tendon being effected only at higher doses (i.e. 5 times the therapeutic dose) which would more closely represent what is needed by bodybuilders to put on mass.

The question remains, dose this mean that Winstrol will actually help prevent tendon injury or will it lead to bigger yet stiffer tendons prone to injury? It is difficult to take animal research and extrapolate the results to humans. Stanozolol is used therapeutically in humans to treat a variety of connective tissue and vascular disorders and its clinical effects suggest that it can modulate connective tissue breakdown in people. Despite being labeled as "ineffective" by many bodybuilders it is very popular among athletes. As with most hormones, dosage plays a role in what effects are seen, be they positive or negative. Hopefully future studies will shed light on the therapeutic effects of different steroids on tendons in humans.

References:

Michna H Appearance and ultrastructure of intranuclear crystalloids in tendon fibroblasts induced by an anabolic steroid hormone in the mouse. Acta Anat (Basel) 1988;133(3):247-50

Karpakka JA, Pesola MK, Takala TE. The effects of anabolic steroids on collagen synthesis in rat skeletal muscle and tendon. A preliminary re

Read more from this MESO-Rx article at: http://www.mesomorphosis.com/articles/haycock/anabolic-steroids-and-collagen-synthesis.htm#ixzz1IDM8nfTZ


so basically this study says it doesn't know







basically, that study shows that winstrol is used to IMPROVE connective tissue in certain cases and you cant draw human conclusions based on rat research.  So basically, its just showing how the idiots who go around saying "winstrol causes tendon damage" got their flawed info from, basically.

1029
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 05:20:32 pm »
  

When It Comes to Building Tendons, Not All Steroids are Created Equal
   

by Hypertrophy
CEM-Meso.com

Stimulation of collagen synthesis by the anabolic steroid stanozolol.

Researchers: Falanga V, Greenberg AS, Zhou L, Ochoa SM, Roberts AB, Falabella A, Yamaguchi Y; University of Miami School of Medicine, Department of Dermatology, Miami, Veterans Affairs Medical Center, Florida, USA.

Source: J Invest Dermatol 1998 Dec;111(6):1193-7

Summary: In this report, we measured the effect of the anabolic steroid stanozolol on cell replication and collagen synthesis in cultures of adult human dermal fibroblasts. Stanozolol (0.625-5 micrograms per ml) had no effect on fibroblast replication and cell viability but enhanced collagen synthesis in a dose-dependent manner. Stanozolol also increased (by 2-fold) the mRNA levels of alpha1 (I) and alpha1 (III) procollagen and, to a similar extent, upregulated transforming growth factor-beta1 (TGF-beta1) mRNA and peptide levels. There was no stimulation of collagen synthesis by testosterone. The stimulatory effects of stanozolol on collagen synthesis were blocked by a TGF-beta1 anti-sense oligonucleotide, by antibodies to TGF-beta, and in dermal fibroblast cultures derived from TGF-beta-1 knockout mice. We conclude that collagen synthesis is increased by the anabolic steroid stanozolol and that, for the most part, this effect is due to TGF-beta-1. These findings point to a novel mechanism of action of anabolic steroids.

Discussion: I must first acknowledge that the commonly held belief is that anabolic steroids predispose an athlete to tendon rupture. This conclusion is drawn from animal studies showing that some steroids produce a larger, stiffer tendon in rats and that these steroid-induced tendons "fail" before the tendons from the control animals. The term fail refers to the breaking point.

The interesting thing about the present study is that the steroid stanozolol (Winstrol) had a different effect than testosterone. If you are a regular reader of MESO-Rx you should be well aware that not all steroids act in the same manner. And that because of subtle differences in there molecular structure they are able to elicit different responses. For example, Deca seems to act primarily through the androgen receptor (AR) where as Dianabol has effects beyond those associated with the AR.

Because synthetic steroids have differ in their chemical properties it should not be surprising that testosterone did not have the same effect as Winstrol. Winstrol increased collagen synthesis as opposed to testosterone which did not in this study. Interpreting the results of this study are more difficult than simply describing them. Other researchers have suggested that steroids cause a rapid increase in protein synthesis within tendon fibroblasts which results in fibroids or fibrous nodules within the tendon (Michna,1988). These fibroids alter the mechanical properties of the tendon perhaps predisposing it to rupture. It is also noted that during short term use of steroids there is an alteration in the alignment of collagen fibers which may also lead to rupture. Interestingly these alterations in collagen metabolism are transient with markers of collagen turnover returning more or less to baseline after 3-4 weeks of steroid administration (Karpakka,1992). These same researchers noted that low dose anabolics effect primarily muscle collagenous tissue with tendon being effected only at higher doses (i.e. 5 times the therapeutic dose) which would more closely represent what is needed by bodybuilders to put on mass.

The question remains, dose this mean that Winstrol will actually help prevent tendon injury or will it lead to bigger yet stiffer tendons prone to injury? It is difficult to take animal research and extrapolate the results to humans. Stanozolol is used therapeutically in humans to treat a variety of connective tissue and vascular disorders and its clinical effects suggest that it can modulate connective tissue breakdown in people. Despite being labeled as "ineffective" by many bodybuilders it is very popular among athletes. As with most hormones, dosage plays a role in what effects are seen, be they positive or negative. Hopefully future studies will shed light on the therapeutic effects of different steroids on tendons in humans.

References:

Michna H Appearance and ultrastructure of intranuclear crystalloids in tendon fibroblasts induced by an anabolic steroid hormone in the mouse. Acta Anat (Basel) 1988;133(3):247-50

Karpakka JA, Pesola MK, Takala TE. The effects of anabolic steroids on collagen synthesis in rat skeletal muscle and tendon. A preliminary re

Read more from this MESO-Rx article at: http://www.mesomorphosis.com/articles/haycock/anabolic-steroids-and-collagen-synthesis.htm#ixzz1IDM8nfTZ

1030
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 31, 2011, 02:30:09 am »
actually I do, at 1 min in, I go over it briefly, its for the hang clean but the same principle applies on the rdl.


<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

1031
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 31, 2011, 02:26:44 am »
Quote from: Mick82 on March 31, 2011, 01:40:00 am
LanceSTS have you got any videos or images that might help visualise that??? I'm particularly struggling with the rdl description, but this is interesting stuff.

Nah, i dont have a video that goes into that in detail. I may make one soon though.  Its basically just not over arching with the rdl. If you keep the back position in "neutral", the glutes drive the rdl, with help from the hamstrings.  If you over arch the low back, you take most the glute out of it, and put more onto the hamstring (and low back in most cases). 

 When it happens during  bounding, its the same position, but the hips just kick back and shift the tension away from the glute and onto the hamstrings and low back.

1032
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 30, 2011, 09:10:13 pm »
Quote from: dirksilver on March 30, 2011, 08:59:25 pm
Quote from: LanceSTS on March 30, 2011, 08:35:24 pm
Usain Bolt could be clean, he could also be using/have used drugs, until proven otherwise its not fair to him to label him a cheater.


  Winstrol is a pretty mainstream drug for sprinters, not alot of weight gain, clears quickly, and very popular in power/speed sports.   

i thought winstrol made your tendons brittle? i figured more athletes(who can afford it)would use anavar

lol, it makes your penis shrink too right? tendonitis is alot different that "brittle tendons", and athletes have been using winstrol in sports for years and years, especially sprint oriented sports.  Anavar is very popular amoung females figure/supposed to be "natural" bodybuilders.

Anyway, I dont like talking about steroids period, I dont condone it and I dont believe its necessary in any sport other than bodybuilding..  Ive said this every time this subject comes up, but there are 1000x more frat boys in your local gym JUICED TO THE GILLS, weak as dogshit, and good at absolutely no form of anything resembling athleticism, than there are elite or good athletes on drugs.

1033
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 30, 2011, 08:35:24 pm »
Usain Bolt could be clean, he could also be using/have used drugs, until proven otherwise its not fair to him to label him a cheater.


  Winstrol is a pretty mainstream drug for sprinters, not alot of weight gain, clears quickly, and very popular in power/speed sports.   

1034
Basketball / Re: Jacob Tucker Thread
« on: March 28, 2011, 10:34:32 pm »
<a href="http://www.youtube.com/watch?v=1c-O8zsq9No" target="_blank">http://www.youtube.com/watch?v=1c-O8zsq9No</a>

http://www.youtube.com/watch?v=1c-O8zsq9No

1035
Basketball / Re: Jacob Tucker Thread
« on: March 28, 2011, 10:18:58 pm »
diff angle


<a href="http://www.youtube.com/watch?v=bd8prMsbIsY" target="_blank">http://www.youtube.com/watch?v=bd8prMsbIsY</a>

http://www.youtube.com/watch?v=bd8prMsbIsY



interview w/espn

<a href="http://www.youtube.com/watch?v=1ve6Kuq3_LA" target="_blank">http://www.youtube.com/watch?v=1ve6Kuq3_LA</a>

http://www.youtube.com/watch?v=1ve6Kuq3_LA

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