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Simon Javierto.
Check that waist. He's putting it on my man Bruce.
Original Link: http://www.oldtimestrongman.com/blog/2008/01/simon-javierto.html
What about a side plank? I always do that when I warm up for dunks... kind of stay in a "star" pose laterally (with the non-working arm and leg elevated) for about 20 seconds and I can feel my glutes come alive after that.
single leg side plank? those are damn tough for glute-med/tfl.. i used to be able to do them so easy, havn't done them in a long time, last time i tried, really sucked at them, but that was a while ago.
prone rev hyper (bodyweight) makes me feel real good when jumping too.. and i'm liking these leg-extension TKE's too.. it's helped to get my VMO firing properly, very fast.. i had a major firing issue over the last few weeks, but after 2-3 tke-iso sessions, contracting maximally, seems to be firing almost normal.
pC
Yeah the single leg side planks. I'm pretty good at them, I think I MIGHT be able to hold one for one minute. I usually hold it for 30 s and it's pretty hard.
How do you do iso tkes?
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
I realize nutrition is a huge part of it. But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press. If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each?
Yes. Im not going to get into diet. Thats not my thing.
But training wise theres a huge difference. As I would do it, guy building mass would do 2-4 sets of 8-12 reps with short pause between sets, ie. 60secs.
For the guy wanting strength gains with minimal hypertrophy Id do 3-5 sets of 3-5reps with relatively long pauses 3-5min.
Again everything depends on what kind of exercise, main or support, the person, effort put into the lift and so on. I always start novices with hypertrophy, standard 3x10, p60.
The static dynamic method applied literally is more for weighted lifts: For example, before a maximum bench press unrack a 120% 1rm load and hold it at lockout for a few seconds. Before a maximum hang clean or snatch take a heavy weight and do a set of shrugs. I always had my best snatch and cleans doing that by a wide margin, but it doesn't work for everyone. It'll work for squats too but you gotta be careful because the weight on the full range set will feel extremely light and there's a natural tendency to lose tightness.
For dynamic bodyweight movements I'd use isolation exercises with relatively light weight for very short periods just to get certain muscle groups fired up better. For sprints something like lightly loaded reverse hyper hold for 7-10 seconds or iso extension iso hold followed by a set of short sprints a few minutes later. Same for bodweight hip flexor holds.
What about a side plank? I always do that when I warm up for dunks... kind of stay in a "star" pose laterally (with the non-working arm and leg elevated) for about 20 seconds and I can feel my glutes come alive after that.
i think you had fiddy in ya captain
God what happened to your grandpa? Just bumped his head randomely? On what?
It's almost as horrible as the photo I saw on fb of a friend who lost a chunk of his index finger in the food processor.
dno if you guys saw this http://www.adarq.org/forum/progress-journals-experimental-routines/becoming-the-ultimate-athlete/msg43591/#msg43591
So when doing weighted calf raises, with the goal of trying to improve vertical jump...
Should the principles of reactive strength and RFD be applied here as well?
Should each rep be performed by dropping down, catching yourself and exploding up as fast as possible?
probably not since you get that through your plyos and jumping...i think the idea is to just strengthen the muscles through progressive overload just like squats...just work on getting the weight up on the lift like any other...tinker with it all later
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I'm PR-ing every half squat session, but that's prolly cause i never really half squatted for a long time and since then i gained a lot in my full squat. Friday or the next week you should see a 2x half squat vid(or at least projected 2x)
two weird "dance" bands you should check out
health...check out these vids...even if you don't dig the music the vids are bizarre! http://youtu.be/EWZxThGh5wQ http://youtu.be/-dJfmsA-Yxk
crystle castles http://youtu.be/32udqal_lyQ this one is actually a crystle castles cover of health's crimewave http://youtu.be/32udqal_lyQ
check it!
