Adarq.org

check out this dude's wingspan/arm length, insane.......................

<a href="http://www.youtube.com/watch?v=mzj8NrJ5Cws" target="_blank">http://www.youtube.com/watch?v=mzj8NrJ5Cws</a>

that is AMAZINGLY HILARIOUS.. best vid in this thread, by far.

People are also afraid doing volume work is going to turn them into 300 pound immobile bodybuilders, which completely goes against the laws of thermodynamics and against logic period.

ya it's funny, i put in more volume than BB'rs for my legs, and they havn't grown really at all in months, yet my strength has gone way up.. i don't bulk or take PEd's tho lmao.

volume won't make you slow, volume won't make you huge if you don't eat huge, etc... volume will make you powerful/stronger/etc, going to fatigue is important, that's why 3-5x10 is a Method used by Verkhoshansky to improve MAX STRENGTH.

pC

Thanks for the reply. I am confused because KellyB and common knowledge states that things like high rep squats, 400 m runs, and interval sprint type of stuff, especially for natural aerobic athletes (like you say you are and I know I am) will hamper our strength and power gains.

i'm not so sure kellyb is against high rep squats or 400's though to be honest, he's gone on about 20 rep squats before, and he's in favor of "bodybuilding methods" to improve sports performance.. BB methods imply high volume.

Can you please explain the logic behind incorporating the fitness. Believe me I would love to because I love hard training and the feeling it gives me plus it helps me not worry about everything i put in my mouth to keep or lose bodyfat. I developed this fear of fitness training.  I get the tendon stiffness thing, but other than that muscular wise it doesnt make sense to me to include high rep squats and running distances at intensities that bathe muscles in lactic acid as kellyb puts it).

well, high rep squatting and 400's are a great way to tax a ton of motor units using submax intensity, also, the prolonged "hypoxic environment" is great for stimulating anabolic hormones such as IGF-1 etc, plus that hypoxic enviornment recruits the fast twitch mu's because their is a prolonged lack of oxygen... the time under tension is considerable to cause a wide variety of anaerobic adaptations which will definitely not hurt strength/power gains.

Lastly, wouldnt high rep squats for some people put on a lot of size in the form of sarcoplasmic hypertrophy? Fpr skinny folk this is great, but what about thicker types?  Gracias!

it will only result in considerable sarcoplasmic hypertrophy if you are EATING BIG.. I eat clean/moderate, so my legs are very unaffected.. all of the volume I put in on squat, for example, just gives me a temporary pump, then it disappears, but then my legs feel much stronger/loose/recovered after it.y

high rep heavy squatting (10-30 reps) is not to be considered an "endurance" event, it is heavy enough to stimulate all of the highest threshold MU's WHILE recovering those muscle groups due to the anabolic environment it promotes because of the prolonged time under tension/hypoxic environment.

hope that helps, people think 20 rep squats are "high rep", well, is a 100m high rep? 100m is around 45 strides for elite sprinters, isn't that alot of strides? it's around 3+ seconds above what would be considered a pure ATP-PC event (60m for example).. our definitions of "high rep" are all messed up, we need to consider the load on the bar and the total time to fatigue.. if the load is moderate-heavy, no matter how high you go in reps (which won't be too high, 20 or less usually), it'll be VERY beneficial to power/strength/etc.

One interesting thing to note is, usain bolt came from a 400m background.. his ability to maintain top speed after 60m is unrivaled, i'd be willing to bet his years spent training 400's definitely helped him in that area.

20 rep squats are more like 200's, not 400's imo.. don't consider the "total time it takes to complete the set" and compare it to sprinting, otherwise, 5 rep sets would become less beneficial for "power" since they take at least over 30 seconds etc.. can't compare time under squat & reps to sprint times & the time it takes for the energy systems to give out during those sprints.

peace!

Quote from: Kellyb on March 24, 2011, 02:42:58 pm

You guys talking negative about Isos obviously haven't tried ISO EXTREMES. The key is you have to establish a relaxed alpha dominant physchological state and (utilizing super 7 positioning) pull yourself for at least 5 minutes to activate the inherent recriprocal antagonistic neuro feed back mechanisms in your nervous system for the required musculature. Over time this enables your body to literally rewire and reshape itself internally to external.  The results in drastically improved force production over a more thorough range of motion, increased FT fiber expression (drastically increased muscularity), increased health, increased vitality, better elimination, and pure domination on the field.  The real world results of those who dedicate themselves to iso extremes over a period of time are nothing short of spectacular.  Take Jay Schroeder for instance: He went from being an old man with a blown out back to a world class masters level sprinter and cyclist using nothing but iso extremez.  The key is you have to dedicate yourself 100% and work proper iso extreme positions every day for several months straight before the miraculous gains suddenly appear. Utilizing iso extreme methodology it's fairly common to go 1 month, 2 months, 3 months with no gains then all the sudden you turn into an athletic superstar overnight as your body, mind, and spirit synchronize in tune with positional mastery.  

looooooooooool@!$!@$!@

is this a joke

lmfao yes, a very good one at that.

check the jay schroeder call em out thread etc, for some of the backstory on iso extremes, unfortunately the old WGF forum disappeared and so too did the hilarious iso extreme threads.

Quote from: adarqui on March 23, 2011, 03:26:44 am

Overcoming isos hit the tendons hard, yielding hits the muscles hard, but they both have horrible transfer to actual dynamic movements imo.. for example, a calf raise iso, you'd be better off just repping out the calf raises on a bar and improving strength through as much of the rom as possible, rather than working different iso angles and hoping it transfers.

adarqui, Is there any links/studies you can provide which backs that up "Overcoming isos hit the tendons hard".

probably a ton on google scholar, but just think about it, if you are pushing/pulling against an immovable object, the muscles can't really change length, so the tendons will deform more, you're pushing/pulling against something that won't move, with intense effort, this is going to cause a ton of "strain" on the tendons.. in a yielding iso, the muscle is constantly changing length (very slightly) as you stabilize yourself/yield position (think about holding a lunge iso and then think about how you slowly drop lower more and more, or at least, have the urge/ability too).

pc

stuff from yesterday, squats/dunks/jumps: