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Messages - LanceSTS

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1186
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 16, 2011, 09:56:11 pm »
Quote from: Guga on January 16, 2011, 05:04:53 pm
I used to do 1 and 2 legged wall sits, but now its impossible for me to hold a 1 legged wall sit, my knees hurt as hell.

Yea man, the position youre put in is not very conducive to using the glute/hams and puts alot of stress on the knees in an awkward position , there are alot of better options discussed earlier in this thread that you may want to try.  It is possible to learn to engage the glutes and posterior chain by isometrically performing a leg curling motion with the working leg, but alot of people will have a hard time doing this, especially with the single leg version, and end up with more knee pain than anything for their troubles.   

1187
Article & Video Discussion / Re: valsalva maneuver
« on: January 16, 2011, 01:21:58 pm »
Quote from: PointerRyan on January 16, 2011, 09:34:22 am
lol raptor.


well, i could do what you said, but wont not taking enough breath cause you to pant more?


thx for asnwers btw


when you breathe normally, do you take an extremely deep breath, or do you take a smaller, normal sized one?  Youre HOLDING your breath btw, if you were "panting" that would entail inhaling and exhaling.  The technique still works very well with a much smaller amount of air held in, too much air and youre going to feel the dizziness/etc.

1188
ADARQ & LanceSTS - Q&A / Re: Jump analysis
« on: January 16, 2011, 07:33:01 am »
Quote from: adarqui on January 16, 2011, 12:33:08 am
those jumps look pretty good to me, good acceleration in the runup + coming in on a nice curve, nice plant, coordination/efficiency looks good in the plant.. just comes down to producing more force imo.



x2, looks good to me too.  in the first video the plant looks slightly different than the ones in the second, the plant leg makes a bigger step in preparation for the jump, loading the hip more.  In alot of cases this will produce a bigger jump, but the body will tend to do this on its own when the hips are strong and powerful enough.  

1189
MOVIES & ENTERTAINMENT & SHeeT! / Re: case 39 (2010) 720p + 1 link here
« on: January 14, 2011, 11:23:54 pm »
  That movie is actually good, it will freak you out tho  :o

1190
Article & Video Discussion / Re: valsalva maneuver
« on: January 14, 2011, 02:38:32 pm »
Quote from: PointerRyan on January 14, 2011, 12:48:18 pm
lol of course i dont. But sometimes usign this method makes me feel a little dizzy. Maybe i dont have to use this method on lifts more than 10reps?



The key to using it effectively without the dizziness or other side effects is to control the amount of air you take in before holding the breath.  Most people take too large of a breath when they first begin doing this, its not neccessary, take about 3 quarters to half as much air in, push out into the belly, and you will be fine.  You can use this for as many reps as you need, just exhale at the top of the movement and get another breath.  And yes, one of the major problems with people doing lunges is they dont breathe correctly, and get sloppy from being in a hurry, you need to treat them like a squat.  Inhale at the top, hold the breath through the sticking point, exhale at the top or after the sticking point, repeat.

1191
Pics, Videos, & Links / Re: beast
« on: January 10, 2011, 10:50:59 am »
 vid says this is 40, dunno, its high whatever it is..

<a href="http://www.youtube.com/watch?v=B8sOUuROTu8" target="_blank">http://www.youtube.com/watch?v=B8sOUuROTu8</a>

http://www.youtube.com/watch?v=B8sOUuROTu8

1192
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 10, 2011, 06:02:53 am »
 Right, the width of the hips on alot of those guys is usually narrow, theyre structure is different and his squat stance isnt gonna be the determining factor in his high jump success anyhow.  Youre not super wide or super narrow, so anything in between is fine and where u feel most comfortable is going to mean alot more than copying someone elses stance.

1193
Olympic Weightlifting / Re: Eduardo Guadamud Training Video
« on: January 10, 2011, 04:29:56 am »
 Yea, awesome video tychver, never seen the whole thing before, saw the squats b4 but the whole vid was great!

1194
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 10, 2011, 04:27:20 am »
 Yea you gotta stop doing that man, youve finally achieved a good, usuable, technique in your squats that you can progress without injury, dont fix things that arent broken, especially over wanting it to look like someone elses squat.  That squat youre performing is a good example of an athletic style squat with an athletic style stance. btw, adarqs feet are about the exact same width as yours and he may have narrower hips than you as well.

1195
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 09, 2011, 08:02:58 pm »
<a href="http://www.youtube.com/watch?v=7_I09mXCAkw" target="_blank">http://www.youtube.com/watch?v=7_I09mXCAkw</a>

 Your stance is not "wide" at all, youre not a 5'3" olympic lifter, your stance is going to vary according to individual levers and hip structure, I think that stance in the video is perfect for you and I wouldnt change it if I were you.  If you want more depth try pushing out to the sides of your shoes just a little more, that will open the hips up and let you get a little deeper without making you feel like you will fall over backwards.

1196
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 09, 2011, 12:16:07 pm »
  Your squat depth is deep enough as is, you dont need to try and go any deeper.  Just decend into the bottom, rebound about a foot up, then back into the bottom.  I usually do those in my warm up sets, I find that my work sets are much easier and in better form.  Its like a dynamic stretch + weak point improvement in one.

1197
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 09, 2011, 11:43:03 am »
(the teardrop or inner portion of the knee), hamstrings and gluteals forcing the lateral quadriceps to do most of the work. Omitting squats completely will deprive the athlete of knee and hip stabilization that may help prevent or reduce knee injuries. Half squatting disallows the knee to travel across the toes and move through a full range of motion again facilitating quadriceps/muscle imbalance by under recruiting the VMO muscle which is the pillar of knee joint stability. "

There are studies both ways, and alot of it is going to depend on HOW you squat regardless of depth, but from my experience doing mini reps, from the bottom of the squat back up to parallel as i mentioned earlier, is extremely effective at bringing up a lagging vmo issue and has the added benefit of more glute work in the process.


1198
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 09, 2011, 06:44:28 am »
  The vmo is recruited at the bottom of a full squat, theyre at an advantageous position to produce force in relation to other musculature at that point.  Charles poloquin has written alot about the same thing, using the bottom of a full squat to bring them up (and im not advocating everything charles poloquin says by any means) but apparently believes in them too for better vmo development.  here is an article where he talks about it briefly, he has alot more on them but im not gonna dig them up right now.

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/154/Tip-1-C-Find-out-how-one-can-vary-a-few-minor-things-and-affect-percentage-of-muscle-contribution-in-the-squat-Part-3.aspx

If you think about the bottom of a full squat, the vmo is under a great stretch at that point, it also has to provide alot of knee stability at that point, so it makes perfect sense why it would be extremely active. 

1199
ADARQ & LanceSTS - Q&A / Re: One-leg wall sits
« on: January 08, 2011, 09:54:43 pm »
  I like the peterson step ups alot more, I dont think leg extensions are awful, I just dont use them with athletes.  One cue you dont see talked about often with step ups is to "pull" with the hams and glutes before you "push".  It will aid the knee stability, get the glute involved more, and transfer more weight onto the working leg.

 I worked with a bodybuilder a few years back that had problems with his vmo's, he had tried everything under the sun and they just wouldnt catch up with the rest of his leg development.  What worked was doing partials, at the bottom of the squat, he would go into a full squat, and "bounce" for 3 reps up to parallel and back down, then to a full standing position.  It was interesting as I tried different numbers with the partials at the bottom, 3 ended up being the most successful since the breath and tightness could be held for 3's, then he would return to a standing position after the 3rd and exhale, get another breath, and repeat.  In a typical set of 10 reps you get 30 reps at the bottom half this way, the vmo's responded insanely well with an added benefit of more glute development.   

  Just make really sure to include plenty of quad flexibility work as well, letting them tighten up on you is a good way to limit performance and have some more knee issues re appear.

1200
Strength, Power, Reactivity, & Speed Discussion / Re: Top heavy vs bottom heavy
« on: January 07, 2011, 02:58:22 pm »
Quote from: LBSS on January 07, 2011, 01:38:25 pm
Quote from: hyperdunk1 on January 07, 2011, 11:06:16 am
For a person that has excess body fat, is it more advantageous to be top heavy or bottom heavy when starting out?

Example: Person A and person b are both fatass with 30% body fat.

A is top heavy, b is bottom heavy.  Who will make better progress based on given info.

What the fuck are you talking about? Progress on what? What info do you think you've provided there? Wait, wait, sorry, I've got it. Bottom heavy. No, wait, top heavy. Definitely top heavy, because once they start lifting weights, the top-heavy persons legs will have been stronger to begin with because they're farther from the ground, so their legs had to fight gravity more. Definitely that.

lol, I wasted 1/4 of a protein shake on the floor when I saw this btw

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