Adarq.org

Enjoying the progress you're making.

I had a question though, you're saying that high rep squatting (10-20+) is used for hypertrophy/strength gains.  Does this concept only apply to squats?

Another thing, you said high rep squatting can skyrocket your 1 rep max.  Does this have to be done WITH maximal weight/low rep training?  Or can heavy (but lighter) weight high repping (10-20+) alone boost your 1RM/relative strength?

Thanks.

Hey also, I do use jumper's knee straps, and they do a great job of limiting pain on my OSD.  But sometimes, especially when flaring is down, I tend to want to not wear them because I heard that if you keep wearing them, your knee adapts and starts to depend on them and eventually gets weaker. 

Anyone know if this is true?!?!?!!?!!?

also TKEs have my knees feeling nice with a thera band before squatting/jumping

What are TKE's?

I've been suffering from OSD for a while now.  (Osgood Schlatter's Disease).

I have it on both knees and for the past 4 months, my right knee hasn't really been having any problems, no flare ups or nothing.  However, the left one is very bothersome, it flares up often, like every time I play ball. 

Anyone have experience with OSD and has had it go away.  From what research I was able to do, it goes away supposedly when your body stops growing, but I'm about to turn 22 soon, I've been stopped growing. 

Anyways, if anyone has any experience with OSD, did it go away?  At what age?

Also, any good tips on limiting the flare ups and pain?

Thanks

Just like what LBSS said, lift heavy 6-12 reps in my opinion and just keep doing the main lifts (bench press, etc..) and add in some other complimentary lifts and just use progressive overload... That with eating A LOT will get you bigger and stronger

Also, unless you grow, I wouldn't recommend getting TOO BIG.. I would say if your body allows, 160 is optimum weight for a guard at your height.  That is 160lbs at <12% BF.  Like for me, I'm 5'8" but whenever I bulk up past 150lbs I tend to get more sluggish and are more susceptible for knee issues and OSD flare ups.

So for core work, I'm assuming I shouldn't spend time on Obliques if I'm a basketball player?

But they would benefit me when I decide to get into Boxing next year?

  The abdominals help protect the lower back, and yes, the low back is worked during deadlifts and squats.  Training the low back directly, (using spinal flexion and extension) is used by some coaches and some label them the anti Christ, I dont think they are necessary for most people if you have a solid program but I dont hate them either.  If you are extremely weak in that area doing some extensions (directly for the low back, not the glutes and hams) can help.  Glenn Pendlay has some good exercises specifically for the spinal erectors on his site at californiastrength.com

<a href="http://www.youtube.com/watch?v=NZJp4Eo1sos" target="_blank">http://www.youtube.com/watch?v=NZJp4Eo1sos</a>

http://www.youtube.com/watch?v=NZJp4Eo1sos

So basically, direct lower back work is not necessary unless you are very weak there right?

Sorry to keep bugging, but what about obliques?  Are they really necessary to work out?  No one ever talks about them, but they are essentially considered part of the core aren't they?

Quote from: Ineedtodunk on March 26, 2011, 05:15:37 am

Quote from: LanceSTS on March 25, 2011, 11:42:05 pm

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2)  Is it really impossible to gain muscle mass while losing some body fat?  If not, how do you do it?

Of course it is, a very simple way is keeping protein extremely high, fats to a moderate to high level (depending on activity levels), and controlling carbohydrate intake.  Moderate the volume on your lifting program so that you are still getting stronger, sometimes this requires a lower frequency of lifting and sometimes you dont have to change much, but keep a PREMIUM on gains in strength in the weight room.  You will be surprised how much protein and fats you can eat if you limit the carbs to a bare minimum and still build lean tissue while losing bodyfat.  

I should have specified a little bit more, but I'm assuming the answer stays the same even if I mention that I will be doing lots of cardio from full court basketball like 3-5x a week 1.5-3hrs each?

Quote from: LanceSTS on March 25, 2011, 11:42:05 pm

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4)  I've constantly been hearing conflicting information about core/mid-section strength in relation to athleticism/vertical jump.  Can strength training your abs/obliques/lower back really increase your athleticism/vertical?

Not to the degree that its hyped by a lot of "trainers", and even then its an indirect correlation.  The core strength can help you maintain good athletic positions on the field/court and in the weight room by enabling better pelvic control and core stability, which will help, but doing med ball twists and planks wont give you 5 inches on your jumps by itself.

So does this mean, as long as you have your core strength up to a certain degree where you are able to have pelvic control and core stability during athletic movements, any more training will not lead to any more athletic gains, directly or indirectly?

If that is so, is there a way to know if my core strength is good enough to the point where I have solid core stability and pelvic control?

Thanks again.

Its doable with that schedule, its going to depend on a.) how lean you are currently, and b.) how well you manage your diet.  That schedule is not THAT intensive, building muscle tissue while losing bf has been done during collegiate basketball seasons many times, and the schedule is much more intensive.

And yes on the core and pelvic stability, if you can maintain good positioning during top speed jumps, sprints, heavy lifts like squats and deads, etc., the you already have "enough" core strength.  The problem with a lot of kids training for vertical jumping is they spend an excessive amount of time doing things like med ball twists, core stability exercises, sit up-s, cruches, etc., when that time could be better used to actually do something more beneficial. The best way to go about it pick one or two good core exercises, do a couple of sets of them at the end of the workout, and progress the intensity (load).  

So like I'm at 13~14% BF.  Is that a level where I can gain muscle and lose fat at the same time?

And about the good "enough" core strength thing.  If I have achieved this good enough level of core strength, am I going to have to continue doing "one or two good core exercises" to main this level of core strength?  Or is the core a thing where it gets worked enough from squats and other lifts and all athletic movements (basketball) to maintain the strength/muscles?

Also Lance, I remember reading somewhere (I forgot) where both you and Adarq said that strength training calf raises to jump higher are better with 20-25 reps...  Why are the calves different than others in regards to this?

And I tried BSS for the first time, I had trouble with balance...  Does this mean I have some stabilizer muscles that are not efficiently developed?  If I continue doing BSS and get better with balance, does this mean I can "recruit" these muscles when I jump (+vertical)?  Basically I'm asking, since I have bad balance, can getting stronger in that area lead to a higher jump?

Thanks.