Adarq.org

Internet thread interview with his coach
http://forum.bodybuilding.com/showthread.php?t=121212081
Q&A Thread
http://forum.bodybuilding.com/showthread.php?p=450142851#post450142851

nice thanks, will give that a read later, looks like alot of info from that coach.

pc!

Quote

sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?

sorry to pick at your brain....

also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?

The low rep stuff is better for increasing neural activation/stim. It's really more of a purer nervous system training method. You can gain size with it, but you either need to up the frequency quite a bit over what Verkoshansky recommends or increase the number of sets. You can also use it for increasing neural activation (stim) and maintaining (or even boosting) strength at times when you're in more of a peaking phase, as it doesn't involve much microtrauma/time under tension.

damn i forgot to answer this question, but thanks KB for doing so.. ;f

basically what he said, MSEM in it's truest sense I wouldn't do more than twice a week, but, you can easily work up to 1 or 2 heavy singles 3+ times per week if your work capacity/experience is there. I've seen increases in 1RM using MSEM/frequency stuff, so have some others who have tried it. Like KB said, this stuff can have a powerful effect during a peaking phase, which can last anywhere from 4-6 weeks or so, imo.

So ya, stuff like 1x5 or 2x8 will lead to different results than MSEM style lifting. The catch is that 1x5, 3x8, 4x10, 1x20 etc, those set/rep schemes need to exist in order to build a base (hypertrophy, strength), then MSEM / lower rep lifting protocols will be more powerful, and the cycle continues.

pc man

whaaaaaaaaat, this kid is ridiculous.

<a href="http://www.youtube.com/watch?v=-6mRbQG-PL4" target="_blank">http://www.youtube.com/watch?v=-6mRbQG-PL4</a>

the main article: http://www.prohealth.com/library/showarticle.cfm?libid=14768


other crap:

http://www.publix.com/wellness/notes/Display.do?id=Food_Guide&childId=Beets

how are all the combine vertical numbers inflated?

double arm reach, shoulders pinched back.. they did single last year and verts were way down, this year im not sure what they did, but there's no way tebow has a 7'11 reach at 6'3 or whatever.

<a href="http://www.youtube.com/watch?v=zfs6AaE9lKQ" target="_blank">http://www.youtube.com/watch?v=zfs6AaE9lKQ</a>

And adarq the body has a tremendous capacity to recover. A broken back is a lot worse than a few 100 inch depth jumps, but I can provide a couple examples of people who have the knowledge of incredible healing, through diet: Dr. Robert Cassar, David Wolfe. Both broke their backs somehow and are just thriving now on foods that promote healing; unprocessed, nutrient rich food. Joint problems are almost always diet related, provide me an example to refute what I'm saying...

Well, I'd have to look into those names you listed to comment about their recovery, don't know much about them. I am wary of people though, who promote pretty miraculous accomplishments through changes in diet etc.


Here's one of the studies I was talking about:

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WB5-45NHYVG-HT&_user=10&_coverDate=09%2F10%2F1995&_rdoc=1&_fmt=high&_orig=search&_sort=d&_docanchor=&view=c&_searchStrId=1304848429&_rerunOrigin=scholar.google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=149fa6807bbf7c6e38243927155d3076

http://ajsm.highwire.org/content/25/6/873.short

Athletics and Osteoarthritis

   1. Joseph A. Buckwalter, MD

   1.
      Department of Orthopaedic Surgery, University of Iowa Hospitals and Clinics, Iowa City, Iowa

   1. Nancy E. Lane, MD

   1.
      Division of Rheumatology, University of California at San Francisco, San Francisco, California

Abstract

Athletes, and an increasing number of middle aged and older people who want to participate in athletics, may question whether regular vigorous physical activ ity increases their risk of developing osteoarthritis. To answer this, the clinical syndrome of osteoarthritis must be distinguished from periarticular soft tissue pain associated with activity and from the development of osteophytes. Sports that subject joints to repetitive high levels of impact and torsional loading increase the risk of articular cartilage degeneration and the resulting clinical syndrome of osteoarthritis. However, moderate habitual exercise does not increase the risk of osteo arthritis ; selected sports improve strength and mobility in older people and people with mild and moderate osteoarthritis. People with abnormal joint anatomy or alignment, previous significant joint injury or surgery, joint instability, above-average body weight, distur bances of joint or muscle innervation or inadequate muscle strength probably have increased risk of osteo arthritis. These people and those with early osteoar thritis can benefit from regular physical activity, but they should have a careful evaluation of their joint structure and function before participation. They should consider measures that decrease the intensity and frequency of impact and torsional loading of joints, including use of sports equipment that decreases joint impact loading, maintaining or improving muscle strength, tone, and general conditioning so that muscle contractions help protect joints from injury and high impact, and decreasing body weight.

http://www.informaworld.com/smpp/content~content=a779153117&db=all

http://journals.lww.com/acsm-msse/Abstract/1990/12000/Running_speed_and_spinal_shrinkage_in_runners_with.6.aspx

Running speed and spinal shrinkage in runners with and without low back pain
GARBUTT, G.; BOOCOCK, M. G.; REILLY, T.; TROUP, J. D. G.
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Abstract

Decreases in stature (shrinkage) are used to indicate exercise induced spinal loading. This study examined the effect of three running speeds on two groups of runners, one with chronic low back pain. The two groups of seven male marathon runners ran at 70%, 85%, and 100% of their marathon race pace for 30 min on separate occasions. Before and after exercise the subjects were seated for 20 min with the lumbar spine supported. Stature was measured before pre-exercise sitting, before running, after 15 min of running, after 30 min of running, and after post-exercise sitting. A stadiometer accurate to within 0.5 mm was used to record changes in stature. Results showed no differences in response to the three running regimens between the groups (P > 0.05). Shrinkage was greater during the first 15 min, being 3.26 (+/- 2.78) mm compared with 2.12 (+/- 1.61) mm for the second 15 min of the run (P < 0.05). The faster the running speed the greater the resultant shrinkage. The 70%, 85%, and 100% conditions caused 3.37 (+/- 2.38), 5.10 (+/- 1.90), and 7.69 (+/- 3.69) mm of shrinkage, respectively (P < 0.005). These results suggest that low back pain is independent of the shrinkage induced by running. Further research is required to determine the effect of longer duration runs on spinal shrinkage.

there's probably a bunch more but i have to go, who knows what their diets were like, but the first study is pretty telling.

pc man