Adarq.org

really nice

Is there anything you use that goes beyond the normal mainstays such as whey/casein/creatine

Green tea - It has some of the same effects as the above and helps burn fat and remove bad free radicals from your body.
I know 50 year old dudes out in Japan that drink this and only this after training and are squatting 400lbs at ~160lbs...r.i.d.i.c.u.l.o.u.s. Not that i'm reccomending you to do the same...just saying.

Raw cacao - Improves your bodies fat burning ability, has a nice caffeine kick, good lipid profiles, full of antioxidants, improves circulation (will help with recovery), improves hormone profiles..tastes great with coffee if you can get used to the biterness.

Cinnamon - Tastes amazing! Slows insulin spike if eating with carbs. Has anti-bacterial and anti-fungal properties. I definetely reccomend taking some if you have a cold.

Manuka Honey - Same as above. If you have a lingering cold/sore-throat throw a teaspoon or two of this hot water with some freshly squezzed lemon, a dash of salt and some ground cinnamon. Wash it around your mouth and down it. They also used this in World War II on battle wounds. It's been shown in tests to help wounds heal quicker, to have crazy anti-bacterial properties and to be an alround wonder food.

Fish Oil - Guessing most people take some form of fish oils in their diet...if people aren't taking Fish Oil you REALLY need to. It's proven to help compartmentalise macros. Helping to shuttle them towards muscle rather fat. The polyunsaturaetd fats act on PPAR's to improve insulin sensitivity and I know of a number of researches looking into the active molecules as possible treatments for diabetes and HIV-associated lipodystrophy. This is a must have supplement.

Has anybody any experience with mumiyo (mumie) it's something I haven't seen enough studies on and i'm really curious about..just not willing to dish out the cash unless i'm gonna know it's worth while??

nice post man..

what I've found effective:
- caffeine from coffee (not energy drinks) for amping up for sprinting/jumping
- flax/fish oil + MSM helped me when I had some joint issues
- red meat every few days makes me feel boss
- lots of bananas makes my legs feel amazing, helps me take a "big dump" (actually 5 or so) the day after I eat 8 of them.
- high doses of spinach really helps with body composition but I'm too lazy to eat it atm, when I was eating 2lb a day for a few weeks it had a profound effect on strength/body comp.
- creatine does work, but i don't use it.
- without whey protein, I dno where i'd be
- ecconasia (sp?) golden seal is great if you think you're getting a cold/sick.
- ZMA had me getting some really nice dreams in, but so does melatonin supplement (3mg)

other than that, don't mess around in this area too much.

peace man

I am barely computer literate. Thanks adarq.

np homie.

Which NBA players did you work with Adarq?

i worked with a few when I interned at perfect-competition, I actually forget their names.. perfect-competition had some miami heat players also, and a "CBA" team (the miami pitbulls) or some shit.

pc

cool vid

Nice jumps mate. I like those bounds. Looks light and powerful.

thanks man!

very nice posts LBSS.

as for training with soreness, it depends on the goal of the session etc..

Recovery sessions can help to "mask" the intensity of DOMS or actually improve it:
- Sled dragging (great for alleviating soreness)
- Light active-dynamic work, any type of activity that is submax and greatly improves blood flow (light sport practice, light interval sprints)
- High rep lifting, 15-20 reps, light.. not 20 rep squats

Strength sessions can be performed with DOMS:
- ME & RE sessions can be performed, just make sure a thorough warmup is performed and foam rolling and/or stretching follows the lifts, because fascia can become "tighter" when lifting with soreness

Should not be performed with "considerable soreness":
- Peak performance sessions (max effort MAX V sprints, full runup RVJ's, depth jumps/single leg bounds/shock)
- Peak RFD work


When it comes to jumping, in my experience:
- max effort jumping with considerable quad soreness is very dangerous, can really leave you with some knee aches and possibly worse.. NEVER jump with considerable VMO soreness.
- ME jumping with hamstring soreness tends to make me jump lower but the sessions are bearable
- ME jumping with glute soreness is interesting, sometimes I get up even higher when my glutes have a small bit of soreness, but when they are considerably sore, they can actually "pull" very easily
- ME jumping with considerable calf soreness is dangerous, puts too much strain on the achilles
- ME jumping with upper body soreness depends, usually doesn't impact much


When it comes to sprinting, in my experience:
- max effort MAX-V sprinting should be avoided completely if you have: considerable hip flexor (illiopsoas), ham string, or quad soreness.. Hip flexor/hamstring soreness can easily lead to pulls, quad soreness can easily lead to patellar aches & pains due to possibly less optimal firing of vmo.
- max effort short accels (10-20m) should still be avoided if there's considerable soreness in the above muscle groups, but it's much less risky given the lower velocity's obtained.
- glute soreness isn't much of an issue, though speed can decrease, risk of injury to glutes and joints doesn't seem to be that high with glute soreness.

peace man

Wow now this opened up my mind ot a whole new level.

I mean, i thoguht nvr work the same muscles for mroe than 2times in a orw. You did it for a month and survived. I Don't get it. If this worked, whats the point of my doing 2-3 times a weeks? I mean, if i can increaes my work capacity and gain, why not?

Unless WOrking 2-3tiems a week instead of this high frequency squats gives you more improvement. Is that the case? iduno

You're a "beginner" still that's why.. you don't have much experience at all with barbell squatting etc.. You need to get alot stronger using more simple methods, ie lifting lower two days a week and upper two days a week.. Prior to this high frequency squat experiment I was lunging with 90 lb db's in each hand at 170 lb, if that puts it into perspective. This style of lifting should only be used by trainees with a ton of experience, for a short period of time (2-6 weeks).

peace