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Messages - LanceSTS

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1141
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 20, 2011, 03:10:26 am »
Quote from: Petey0109 on February 20, 2011, 01:26:58 am
Hey lance I was wondering if you could collaborate with me to make a customized program.
(Beware though, I have an idea of what I want.)

 Best thing to do is keep an accurate journal, I dont have the time to make people programs anymore but I look through the journals and we can help/add/subtract things in there to keep you going down the right path. 

1142
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 20, 2011, 12:28:58 am »
Quote from: Petey0109 on February 19, 2011, 10:18:10 pm
Quote from: LanceSTS on February 19, 2011, 05:00:07 pm
Btw, if youre squatting deep enough, it is highly likely that your deadlift will go up along with your squat, if you only deadlift it is not as likely that your squat will go up in the same fashion.

So if we had to choose one squatting would be the one?

yes.

Quote
Also what is your thoughts about squatting 3x/wk vs 2x/wk for beginners (160 lb DL) that also spend a lot of time on sport specific work (about 2 hours a day on basketball)

2 x per week should be plenty in your case. 

1143
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 19, 2011, 07:14:32 pm »
Quote from: Sean0013 on February 10, 2011, 06:37:42 pm
Why do people put so much emphasis on the squat. Isn't the p-chain just as important for jumping as quads? Also what do you guys think is the dl to squat ratio athletes should be aiming for (specifically aiming this at Lance and Adarqui!)?

 I just looked back at this and missed the ratio part, sorry Sean.  The deadlift will nearly always be higher than the squat, you can find rare instances of athletes squatting more but it is the exception, and in many of those cases the reason being the squats were above parallel.

  Geared lifting is different, the squat suit helps the squat much more than the erector shirts and deadlift suits help the deadlift, so you will tend to see higher squat vs. dead ratios in gear in those cases.  The ratio between athletes lifting raw will vary greatly due to structure, many times someone who has a very gifted structure for deadlifting  will have a disadvantageous structure for squatting.  There is just so much variance between individual structures that its impossible to give an exact ratio of squat to deadlift strength.

1144
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 19, 2011, 07:04:19 pm »
Quote from: Raptor on February 19, 2011, 06:55:53 pm
Quote from: LanceSTS on February 19, 2011, 05:00:07 pm
Btw, if youre squatting deep enough, it is highly likely that your deadlift will go up along with your squat, if you only deadlift it is not as likely that your squat will go up in the same fashion.

Definitely, since a "good" deadlift is like a 1/4 squat, so it doesn't have as much (if any) carryover to a full squat as a full squat does to a deadlift.

The point is - could a deadlift and deadlift alone be used to gain muscle/strength (forget about jump specificity and all that, just pure muscle)?

yes, it may build more muscle in areas less specific to vertical jumping though, and leave other important muscle groups out.  But a deadlift can build muscle, yes.

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Because, if it can, then you can just deadlift to gain muscle and do plyos to tweak and tune that muscle to act explosively.

For example, if you were to do depth jumps followed by deadlifts, then you'd get quad and calf stimuli by depth jumping, and also much more specificity than a squat for jumps, and deadlifts for the posterior chain as muscle growth stimuli.

That might work for some, the question was about deadlift VS SQUATS though, specifcally for jumping, and squatting is going to in most cases be a much more efficient tool for the task at hand.  You can hammer in a nail with a screw driver if you want to, a hammer is going to be a more efficient choice for most thought.


1145
Pics, Videos, & Links / Re: beast
« on: February 19, 2011, 05:20:32 pm »
 Yea, barbell is much harder.  If you made the case your grip strength gave out with the dumbells then you could have an argument that dumbells were "harder", but the leverage advantage goes to the dumbell + weight vest for sure.  Do a bss holding dumbells, then do it with the dumbells resting on your shoulders.

1146
Strength, Power, Reactivity, & Speed Discussion / Re: Squat vs Deadlift.
« on: February 19, 2011, 05:00:07 pm »
Quote from: Sean0013 on February 10, 2011, 06:37:42 pm
Why do people put so much emphasis on the squat. Isn't the p-chain just as important for jumping as quads? Also what do you guys think is the dl to squat ratio athletes should be aiming for (specifically aiming this at Lance and Adarqui!)?


  The problems with the deadlift, specifically using it as your main lift to supplement vertical jump training, is a.) it starts from a dead stop, there is no reversal or amortization phase as there is in the squat  b.) like Kelly said, the technique and individual levers and structures make it very easy for lifters to turn it into a low back dominant lift, or lift with very limited rom. c.) the limited quad activity (specifically bad in the case of 2 leg jumps).  

 Some people do well with deadlifts, and you can use a touch and go technique or starting at the top and stopping at mid shin technique to get around the dead stop, but depending on your structure you may still have several other issues with your technique being as beneficial as a squat to your jumping. I have always found that squats supplemented with rdl have been much better for this cause, trap bar deadlift is another good option with the extra quad involvement but we do them without stopping on the floor if vertical jumping is the goal.

  Any type of lift that limits the quad activity (box squat or squat with very little forward knee travel, deadlift, etc.) is not going to be nearly as beneficial as as one with more balanced quad and pchain emphasis imo, specifically for 2 leg jumps.  The squat is just a nice balance of the two when performed correctly for an athlete, and deadlifts or deadlift variations can supplement that really well.


 Btw, if youre squatting deep enough, it is highly likely that your deadlift will go up along with your squat, if you only deadlift it is not as likely that your squat will go up in the same fashion.

1147
Nutrition & Supplementation / Re: Creatine or Whey Protein?
« on: February 19, 2011, 12:15:32 am »
Quote from: KokoyPinoy on February 19, 2011, 12:02:52 am
Quote from: LanceSTS on February 16, 2011, 10:09:32 am
Quote from: KokoyPinoy on February 16, 2011, 09:24:16 am
Ow, i asked this because a friend of mine said that when a beginner trainee, like me, consumes whey protein, its effect will be minimal because our muscles are not that burned. Because whey protein is to fast absorbed by our body some of it will not be consumed after working out. He said that it is more appropriate for body builders than for athletes. I don't know if that's true that's why I'm asking here what's better.

Your friend is wrong.

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So it is better to take isolate or whey protein mix than creatine. For now.

THEY BOTH DO COMPLETELY DIFFERENT THINGS.  If you can only afford one then go with the protein for sure, but thats like asking whats better, a hammer or a screw driver.  



Ow thanks, sir lance. Ow, Btw my goal is be more explosive (jump higher) even if that's my goal i should take whey protein? I heard and read that creatine is for more ATP production and explosiveness.

Yea, whey protein is going to help you in many ways, its very rare to see athletes who get adequate protein intake without supplementing with protein shakes.  They are more of a "food" than a supplement really for an athlete.  Creatine is great for explosive/power type activities and sports, if you can get both thats a good way to go.  If you can only get one or the other definitely go with the whey protein though.

1148
Strength, Power, Reactivity, & Speed Discussion / Re: One of my athletes - tiring
« on: February 18, 2011, 10:37:00 pm »
Quote from: Flander on February 18, 2011, 05:14:23 pm

  After a lay off, the higher the rep range youre testing the bigger the drop off in many athletes.  Lower rep sets and max strength will be closer to the previous levels in alot of athletes but strength endurance tends to drop off the quickest.  Once he gets back into it his strength endurance should go back up fairly quickly as well, quick to leave is usually quick to come back and slow to leave is usually slow to come back as well.

1149
Nutrition & Supplementation / Re: Creatine or Whey Protein?
« on: February 16, 2011, 01:16:29 pm »
Quote from: Dreyth on February 16, 2011, 12:29:05 pm
Purity and the process of purifying matters.

Isn't casein hydrolosate even FASTER absorbing than whey? Thoughts on that, guys?

1150
Nutrition & Supplementation / Re: Creatine or Whey Protein?
« on: February 16, 2011, 10:09:32 am »
Quote from: KokoyPinoy on February 16, 2011, 09:24:16 am
Ow, i asked this because a friend of mine said that when a beginner trainee, like me, consumes whey protein, its effect will be minimal because our muscles are not that burned. Because whey protein is to fast absorbed by our body some of it will not be consumed after working out. He said that it is more appropriate for body builders than for athletes. I don't know if that's true that's why I'm asking here what's better.

Your friend is wrong.

Quote
So it is better to take isolate or whey protein mix than creatine. For now.

THEY BOTH DO COMPLETELY DIFFERENT THINGS.  If you can only afford one then go with the protein for sure, but thats like asking whats better, a hammer or a screw driver.  


1151
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 15, 2011, 02:36:55 am »
Quote from: Kingfish on February 15, 2011, 01:58:37 am
^ my focus right now is explosive and controlled amortization as you suggested. the peak force at triple extension is not important to me at this time.. simply because a 225lb bar bouncing off my back is uncomfortable. i might give bands a try at some point just to make sure the bar stays at my back.


Right, you will still get a faster and more explosive amortization phase re setting slightly between reps.  If it is too time and energy consuming to do it that may, just doing it on your heaviest sets is a good option as well. 

1152
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 15, 2011, 12:27:05 am »
 visualize your jumps while your doing your squats, if you pause at the top and reset youre going to get a more powerful, explosive rep than if you string them together.  On the higher rep sets thats fine to tempo them out but one at time, visualizing a max jump with the exp half will give you a better power output.  Good job though, glad to see youre giving it a shot.

1153
Injury, Prehab, & Rehab talk for the brittlebros / Re: Correcting externally rotated feet/hips
« on: February 14, 2011, 10:00:37 pm »
Quote from: Dreyth on February 14, 2011, 09:30:29 pm
Okay I guess I'll add in some machine leg curls with my toes touching each other (can only be done with toes pointing in). And yes, my hamstrings are DEFINITELY lagging behind, but even before they were lagging I've had this (like 12 years old even.

Another thing: how bout some stretches that will also help? Static stretching external rotators?


  Most of the time its either weak hamstrings or over powering glutes that cause the feet to externally rotate, either way the answer will still be the same, to strengthen the hamstrings into proportion.  Pnf stretching the external rotators is always a good idea imo, it likely wont stop your issue by itself but it will help your performance and make you feel much better.  The seated crossover stretch, with one leg bent, crossed over the other, and turning back around towards the bent leg, applying pressure with the opposite arm for the pnf cycles works very well.

1154
Bodybuilding / Re: Gregg Valentino talks about bodybuilding myths
« on: February 14, 2011, 09:05:44 pm »
Quote from: ARowe on February 14, 2011, 06:32:05 pm
successful thread


LOL'D! I watched him come on a talk show and the dude is honestly a good person, he just had a bad inferiority complex, but yea, alot of the old school bodybuilders that have many years of training under their belt have alot of lifting knowledge. 

/.threadsupport.jpg

1155
Injury, Prehab, & Rehab talk for the brittlebros / Re: Correcting externally rotated feet/hips
« on: February 14, 2011, 09:00:27 pm »
Quote from: Raptor on February 14, 2011, 04:50:41 pm
Lance was hinting towards hamstring differences. He said to Nightfly he should do leg curls with feet pointed in different directions (inside or outside) to fix that.

Thats exactly right, in his case ^^ he would need to point the toes slightly in, leg curls holding a dumbell between the feet are great at fixing this because you inherently have to internally rotate the feet to hold onto it.  Reverse hypers with the legs perfectly straight are another good option as are sldl with toes pointed str8 ahead or slightly inward. 

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