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Pics, Videos, & Links / Re: beast
« on: March 11, 2011, 11:32:48 pm »http://www.youtube.com/watch?v=s6uuVVTLmHA
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http://www.youtube.com/watch?v=s6uuVVTLmHA
1067
Pics, Videos, & Links / Re: beast
« on: March 11, 2011, 09:14:27 pm »Why do all people seem to bench press with suicide grip nowadays?
Not all people do but some really good lifters do, its easier on the shoulder joint and easier on the connective tissue in people who have pec tear issues for some. There is nothing wrong with using a false grip IF you know what youre doing.
Yeah but I have a feeling a lot of people use the suicide grip because they think that's the WAY you're supposed to bench press, that's the problem.
It's interesting because, according to Pavel Tsatsouline, the most powerful "arm extension" when pushing something has it's point in the base of the thumb (several inches lower, on the bottom of the palm) area. So it would make sense for the bar to sit there if you're to apply maximum power to it. But, you know, better safe than bench press.
Yea beginners shouldnt begin with a false grip and people using a full grip need to learn to let the bar sit in the bottom of the palm. But a false grip has its benefits if you know how to use it, especially for people who have shoulder/pec injuries or issues.
good video on it
http://www.youtube.com/watch?v=OOBKGesyFwk
1068
Pics, Videos, & Links / Re: beast
« on: March 11, 2011, 08:46:40 pm »Why do all people seem to bench press with suicide grip nowadays?
Not all people do but some really good lifters do, its easier on the shoulder joint and easier on the connective tissue in people who have pec tear issues for some. There is nothing wrong with using a false grip IF you know what youre doing.
1069
Pics, Videos, & Links / Re: DL 2x3x210
« on: March 11, 2011, 09:00:20 am »Switch to mixed grip, your going to kill that weight once you do it.
??? hes using a mixed grip......
1070
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 11:06:42 pm »Yeah I know, but I can't take one and say "this one makes sense at this point" from all these. If I was to be forced to choose one, I'd probably take the 3x5. Not sure if that's enough volume to progress, although I will do that 2 times per week.
I could also go with 3x5 on Tuesday and 1x5 on Thursday. That way I have a "hypertrophy" and a "strength" workout, and 1x5 isn't that much volume so that I'm very tired on Saturday and Sunday when I want to play and jump.
I was thinking about going 3x8 and 3x5, but that might be too much volume of squatting. Even 3x5 and 3x5 again might be too much I i'm to go with plyos in the same workout.
It's hard to really choose a good workout when I think about it, because I'd like to do sprints and that requires of me to be fresh. Same applies for depth jumps. I need to be fresh for these.
So if I go with 3x5 squats, rest for 20 minutes, and do plyos, I really need to choose my plyos well. It's really annoying because they kind of cancel each other out. If I do depth jumps first, I could be tired to do squats well (and at the same time, I could be potentiated instead and do squats well).
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I could do depth jumps + 3x5 one workout + some easier pace longer distance sprints one day.
And 1x5 squats with a heavy weight and shorter distance/more intense sprints & bounds the other day.
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If nothing from above makes sense, then I could just do sprints and jumps etc at the track, and go to the gym I'm currently going to for strength work (squatting). That would allow me to rest for ~2 hours from the sprints and jumps and then strength train, although I'm not sure if that wouldn't be even more fatigueing and it will cost a lot more money-wise.
You will know its enough volume to progress, IF YOU PROGRESS. If youre progressing, youre doing it right. Thats the key, dont get into that mode of "maintaining" anything, get stronger, get in better shape, get more explosive/reactive.
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Basketball / Re: Jacob Tucker Thread
« on: March 10, 2011, 08:54:09 pm »http://www.youtube.com/watch?v=goXIlP854bs
1072
Basketball / Re: Jacob Tucker Thread
« on: March 10, 2011, 08:50:27 pm »http://www.youtube.com/watch?v=YJYgnafWMFY
1073
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: March 10, 2011, 04:08:41 pm »
Another rest pause variation, specifically geared towards the big lifts, from Christian Thibadeau.
Scheme #1: 5-4-3-2-1 Rest/Pause
I just recently began using this specific method and the gains are quite impressive! I've always been a fan of rest/pause training, especially when it comes to building muscle mass in the advanced trainee (who needs more intense stimulation). It's one of the only ways to combine very heavy loading with moderately high volume without having to jack up the sets significantly.
With this specific rest/pause technique, you end up performing 15 reps with a load that you could normally perform for five or six reps. To do so you'll need to take several pauses during the set to allow for partial metabolic and neural recovery to occur so that you can get a few more reps. A set will look like this:
Perform five reps. The weight should be challenging but not lead to failure. If you reach failure on the first leg of the set, you won't have time for sufficient metabolic and neural recovery to occur before starting the second leg of the set. After you've completed the five reps, rest for 10 to 12 seconds.
After the short 10-12 seconds of rest, unrack the same weight again and complete four more repetitions, then take another 10-12 seconds of rest.
When the 10-12 second break is over, grab the weight and lift the load for three additional reps. As with the completion of the preceding legs, rest for 10-12 seconds once you've completed the required reps.
You're now into the next-to-last leg of the set. During this one you have to lift the weight for only two repetitions (but they'll feel like 30 reps!). Once you're done, take one last 10-12 second break before attempting the last leg of the set.
Okay, you're almost there! Once the 10-12 seconds have elapsed you only have to lift the weight one more time to complete the set. So that gives you a total of 15 reps with a load you could've lifted probably six, maybe seven times during a normal set.
I have no doubt in my mind that this is one of the most powerful ways to train if you want to build a lot of muscle mass, density, and strength. However, understand that this is a very taxing method, both on the CNS, muscular structures, and metabolic processes. You really can't do a lot of such sets on an exercise.
Ideally you shouldn't do more than three 5-4-3-2-1 sets for an exercise, and most people will be better served doing only two (and even just one set!). If you can do more than three it's because you're not putting a proper effort into your sets.
Q & A: 5-4-3-2-1 Method
Q: If one early leg of the set was taken to failure or was particularly grueling, what do I do?
A: The objective of the 5-4-3-2-1 method is to complete all 15 reps of the set. If you reach muscle failure, it should be on that final rep.
However, on some sets it might occur earlier, normally in the second (four reps) leg of the set. If that happens you should extend the length of the interval prior to the next leg to 15 or even 20 seconds to allow a little extra time for sufficient recovery to take place so that you can complete the upcoming legs.
Q: I'm a beginner and I really want to pile on muscle fast!Would this method be a good choice for me?
A: Hell no! This method should be limited to advanced trainees and some strong intermediate ones. I know how the beginner's mind functions: adding muscle is an emotional issue, especially in the newbie. You want to grow a ton of muscle now. So when you read about a method that's as effective as this one, it's normal to be seduced into trying it. The thing is that for a beginner this method is:
1. Not necessary: More advanced trainees require a more pronounced/intense training stimulus to force muscle growth to happen. Beginners are much more responsive because they're starting from a much lower point. The further away you are from your maximum potential, the easier progress should be. It's smarter to keep this method in the toolbox for when it's really needed.
2. Not optimal: The average beginner doesn't have the capacity to recruit the high-threshold motor units as effectively as advanced trainees. This is because their nervous system isn't "good" at activating these powerful fibers yet. This method targets these HTMUs extensively; if you're not good at recruiting them, then the method won't be super effective for you.
3. More hazardous: Beginners who might not have perfect control of their lifting technique yet, or young individuals who don't yet have a fully developed structure, shouldn't use maximal intensity methods since the risk for injury is higher.
Scheme #1: 5-4-3-2-1 Rest/Pause
I just recently began using this specific method and the gains are quite impressive! I've always been a fan of rest/pause training, especially when it comes to building muscle mass in the advanced trainee (who needs more intense stimulation). It's one of the only ways to combine very heavy loading with moderately high volume without having to jack up the sets significantly.
With this specific rest/pause technique, you end up performing 15 reps with a load that you could normally perform for five or six reps. To do so you'll need to take several pauses during the set to allow for partial metabolic and neural recovery to occur so that you can get a few more reps. A set will look like this:
Perform five reps. The weight should be challenging but not lead to failure. If you reach failure on the first leg of the set, you won't have time for sufficient metabolic and neural recovery to occur before starting the second leg of the set. After you've completed the five reps, rest for 10 to 12 seconds.
After the short 10-12 seconds of rest, unrack the same weight again and complete four more repetitions, then take another 10-12 seconds of rest.
When the 10-12 second break is over, grab the weight and lift the load for three additional reps. As with the completion of the preceding legs, rest for 10-12 seconds once you've completed the required reps.
You're now into the next-to-last leg of the set. During this one you have to lift the weight for only two repetitions (but they'll feel like 30 reps!). Once you're done, take one last 10-12 second break before attempting the last leg of the set.
Okay, you're almost there! Once the 10-12 seconds have elapsed you only have to lift the weight one more time to complete the set. So that gives you a total of 15 reps with a load you could've lifted probably six, maybe seven times during a normal set.
I have no doubt in my mind that this is one of the most powerful ways to train if you want to build a lot of muscle mass, density, and strength. However, understand that this is a very taxing method, both on the CNS, muscular structures, and metabolic processes. You really can't do a lot of such sets on an exercise.
Ideally you shouldn't do more than three 5-4-3-2-1 sets for an exercise, and most people will be better served doing only two (and even just one set!). If you can do more than three it's because you're not putting a proper effort into your sets.
Q & A: 5-4-3-2-1 Method
Q: If one early leg of the set was taken to failure or was particularly grueling, what do I do?
A: The objective of the 5-4-3-2-1 method is to complete all 15 reps of the set. If you reach muscle failure, it should be on that final rep.
However, on some sets it might occur earlier, normally in the second (four reps) leg of the set. If that happens you should extend the length of the interval prior to the next leg to 15 or even 20 seconds to allow a little extra time for sufficient recovery to take place so that you can complete the upcoming legs.
Q: I'm a beginner and I really want to pile on muscle fast!Would this method be a good choice for me?
A: Hell no! This method should be limited to advanced trainees and some strong intermediate ones. I know how the beginner's mind functions: adding muscle is an emotional issue, especially in the newbie. You want to grow a ton of muscle now. So when you read about a method that's as effective as this one, it's normal to be seduced into trying it. The thing is that for a beginner this method is:
1. Not necessary: More advanced trainees require a more pronounced/intense training stimulus to force muscle growth to happen. Beginners are much more responsive because they're starting from a much lower point. The further away you are from your maximum potential, the easier progress should be. It's smarter to keep this method in the toolbox for when it's really needed.
2. Not optimal: The average beginner doesn't have the capacity to recruit the high-threshold motor units as effectively as advanced trainees. This is because their nervous system isn't "good" at activating these powerful fibers yet. This method targets these HTMUs extensively; if you're not good at recruiting them, then the method won't be super effective for you.
3. More hazardous: Beginners who might not have perfect control of their lifting technique yet, or young individuals who don't yet have a fully developed structure, shouldn't use maximal intensity methods since the risk for injury is higher.
1074
Article & Video Discussion / Re: All About The A-CHAIN (By RJ)
« on: March 10, 2011, 03:45:42 pm »RJ Quotes
"I've read the works of the heavyweights in the field and I see gaps in even their thinking, understanding, and organization. They may have more experience than me, but I wouldn't say they know more. Coaches can only apply so many different physiological stimuli in so many patterns and I can outline the effects of most down to a cellular level. As far as we, as coaches, are concerned, the rabbit hole only needs to go so deep."
"And I know a grasp on science alone isn't enough to be a coach. One of the biggest things I've learned over the past couple years is how practice rarely mirrors theory. However, with a good psychology background and people skills (for understanding the athlete), scientific knowledge, a bit of intuition, and the understanding that perfect is often the enemy of great, it's a piece of cake.
"While I'm obviously still not at the pinnacle of my writing/sports science career, skill acquisition is asymptotal and, at least in areas concerning training, I'm near the asymptote. I've put in an ungodly amount of time and I believe I have plenty to show for it. I can compare my works to those of Bompa, Verkhoshansky, and Zatsiorsky and I don't find myself lacking. In areas of specific study, I don't know as much about nervous system function as Enoka, or as much about tendon and fascicle function as Kubo, but I can take their ideas and findings and integrate them into a complete training plan without difficulty. In areas like nutrition and biochemistry, I still have A LOT to learn and I'm working on it."
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Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: March 10, 2011, 01:37:34 pm »Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?
edit : exrx.net won't allow the gif embeding so i'll use a pic:
Yea Vag, I 100% believe half or quarter squat catch is going to be more beneficial for most athletes. The height that you catch and reverse the weight is much more specific to that point in the range of motion for jumping, as well as the focus on extremely powerful triple extension to get the height needed to catch the bar at a higher depth. When doing the full lifts there is much more focus on getting under the bar quickly and many athletes trying to implement these lifts will end up cutting the second pull (triple extension) short, in order to start getting under the bar more quickly at a full depth.
Not to mention, is hard as fuck to learn the full, competition-style version. If nothing else, the level of mobility/stability you need in your hips, core and shoulders to handle competitive weights is pretty incredible and probably not specifically necessary for anyone but a competitive lifter. As has already been discussed ad nauseum on this site, you don't need to be able to do an honest ATG squat to be a great athlete. But you do to be an elite oly lifter.
Thats exactly right, as an athlete, especially focused specifically on improving jumping, you need to be able to create insane forces and stabilize insane forces at a very specific range of motion. Alot is said about "well your power clean is limited by your squat so just squat more" which is bullshit in reality, your FULL clean is limited by your FRONT SQUAT, which is a world away from a quarter squat range of motion, and then you have to factor in the speed factor. Some of the most explosive athletes I have tested could hang clean more than they could full squat and their hang snatch was miles and miles away from what their overhead squat would be. Of course athletes need to constantly progress their squat higher and higher, but there are definite benefits to getting stronger at a speed and range of motion more specific to the task you are trying to improve.
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Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 01:20:29 pm »
Well the rest pause sets are more of a hypertrophy specific method, so that method is better used at a different time, the rest pause method used to boost max strength on squat and deadlift is x load x 1 rep, ~20 seconds rest, 1 rep, etc. till 10 reps are completed. You can look at stuckintheairs squat log and see an example of that and the progress , even on a lettuce diet, but the traditional rest pause sets work better with other exercises, mainly for hypertrophy specific work.
Myo reps style will work well IF you make a conscious effort to progress either the load or total reps done each session, in fact, that will help you regulate volume and make each squat a guaranteed pr session for a long peroid of time. You know your body and what you respond best to, its not like if you choose one template you cant adjust it along the way based on how you feel.
I definitely agree with dropping the assistance work youre doing and focusing on more jumps/sprints/ etc, and focusing on progressing the main lifts, as long as you are using progressive overload in a timely manner you will be successful.
Myo reps style will work well IF you make a conscious effort to progress either the load or total reps done each session, in fact, that will help you regulate volume and make each squat a guaranteed pr session for a long peroid of time. You know your body and what you respond best to, its not like if you choose one template you cant adjust it along the way based on how you feel.
I definitely agree with dropping the assistance work youre doing and focusing on more jumps/sprints/ etc, and focusing on progressing the main lifts, as long as you are using progressive overload in a timely manner you will be successful.
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Pics, Videos, & Links / Re: DL 2x3x210
« on: March 10, 2011, 01:09:23 pm »Two first sets of 3x3<a href="http://www.youtube.com/watch?v=ScRTMnaI7WA" target="_blank">http://www.youtube.com/watch?v=ScRTMnaI7WA</a>
Nice work flander!
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Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: March 10, 2011, 10:10:43 am »Lance , do you recommend this depth for the squat after catching , something higher ( like half or quarter squat ) or whatever comes/feels natural?
edit : exrx.net won't allow the gif embeding so i'll use a pic:
Yea Vag, I 100% believe half or quarter squat catch is going to be more beneficial for most athletes. The height that you catch and reverse the weight is much more specific to that point in the range of motion for jumping, as well as the focus on extremely powerful triple extension to get the height needed to catch the bar at a higher depth. When doing the full lifts there is much more focus on getting under the bar quickly and many athletes trying to implement these lifts will end up cutting the second pull (triple extension) short, in order to start getting under the bar more quickly at a full depth.
1080
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 09, 2011, 04:13:24 pm »OK, I'll very very soon (in a week or two) switch my squat to squat maintenance mode (1 workout of 3x3@80% (so 3x3 with 120 kg)) per week or every two weeks.
absolutely HORRIBLe...QuoteThe question is - how much time "can" I stay this, in your experience, without having my squat regress. I feel like I have serious untapped strength reserves at this point so I'm going with explosive stuff and mostly bodyweight stuff like sprints that I have in mind, depth jumps and KB swings for more hip focus AND fat loss. My conditioning is EXTREMELY low at this moment so I need work on that and work on making my quads react explosively and being able to cope with actually moving my body instead of a barbell that sits on my back.
So, in your experience, how much can I stay in maintenance mode without losing squat strength (muscle strength basically), considering I'll also be doing plyo and explosive work that should count in a way or two as strength factors as well?
x2. Why do you feel you have to drastically cut down your strength training volume so much raptor? Your current program would easily permit you being more active and jumping more without any modification at all. You can still continue to get stronger AND get more athletic in general EASILY at this point in your training. Switching things so drastically like that is a great way to spin your wheels and not gain anything in strength or power.