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Messages - tychver

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46
ADARQ & LanceSTS - Q&A / Re: proper way to lean down/diet/lose weight
« on: April 24, 2011, 07:22:27 am »
Quote from: Ineedtodunk on April 24, 2011, 12:04:42 am
I'm asking advice on how to successfully get leaner/lighter, you provided no advice on that, so I don't get what advice I should be taking... and lance has not posted anything here idiot.

Why can't I compare myself to nba players? I'm not comparing skills... 

Either way I'm just using them as an example.  A lot of players, if they put on significant more weight from muscle mass, they are more at risk of injury, and will become less mobile/agile/athletic...

People do have optimal weights they would perform best at

Take care of OSD first. You can't even think about jumping high until you've fixed that.

Simply running a calorie deficit works ok if your body fat is reasonably high and you just want to get leaner and lighter and don't care too much about maintaining as much mass and maximum strength as possible. Strength work to maintain strength and increase protein retention and extra conditioning work to burn a few more calories and get in shape for bball along with running a ~500 calorie deficit a day and keeping your protein/carb/fat ratios alright will be much better for performance.

A huge drop in calorie intake, even if you drop your expenditure considerably, tends to not work well for a lot of athletes.

You still need to sort your knee before you should worry about that though.

Strength training makes you more resistant to injury, not less, and there's no reason to become less mobile,agile and athletic unless your training wrong. Really, getting stronger should make you more agile, faster and jump higher.

Forget about optimal weight while your still growing getting taller and filling out makes it a pointless worry. Optimal weight for adult athletes is mainly a function of focus on training between skill, strength and conditioning. For you optimal weight is what ever you gain while doing a little bit of strength work, eating properly and playing and conditioning for your sport.

If you're knee can't handle being 150lbs it won't be able to handle jumping a couple of inches higher at 145lbs. Get your knee sorted. Back off anything intense, keep moving with light shootarounds etc and ice and ibuprofen, what ever your PT/doc says and then strength, mobility and activation work.

47
Pics, Videos, & Links / Re: beast
« on: April 23, 2011, 07:11:28 am »




Liao Hui 2010 69kg world champion, c+j and total WR holder and probable 69kg snatch WR and gold medalist 2012
































Oh yeah. And he's ripped as fuck.

48
Strength, Power, Reactivity, & Speed Discussion / Re: Being heavier does not give "better leverages" in lifting
« on: April 22, 2011, 11:23:57 pm »
Quote from: Dreyth on April 22, 2011, 10:50:47 pm
Quote from: DamienZ on April 22, 2011, 06:02:06 pm
So you squat just with your legs?


Umm... legs and lower back, and that's it for the most part. What did you think?

Upper back can be a big issue with oly squatting, well actually any high bar style really, if you struggle to maintain a good thoracic arch which is fairly common.

49
Strength, Power, Reactivity, & Speed Discussion / Re: High frequency "unracking"
« on: April 18, 2011, 06:55:19 am »
Quote from: adarqui on April 18, 2011, 06:30:43 am
Quote from: Raptor on April 18, 2011, 05:15:42 am
Haha you looked so much more ... "different" there. Intellectual vs. caveman.

slave to society with a soul wrapped endlessly in duct tape VS progressively more and more free embracing my true animalistic qualities

Or alternatively just progressively getting more psychotic and losing touch with reality :P

50
Article & Video Discussion / Re: The "glute guy" praises the quads & calfs - quadNation 4 lyfe.
« on: April 17, 2011, 06:42:23 pm »
Quote from: JC on April 17, 2011, 08:44:16 am
Whoever is stronger is up for interpretation. It's a broad term. Probably should have said it differently, but I think it helped my point get across.

Yeah. However, I would disagree with the idea that the basic neuromuscular adaptations to lifting don't carry over to real world strength and athletic performance though. They definitely do, along with the increases in work capacity in each training session and recovery between sessions and ability to tolerate a higher frequency of training.

The more focused your training is, the more specifically the body will adapt. Athletes, beyond the beginner stage, should definitely be working with both volume and intensity in a good variety of exercises, and ALWAYS make sure that progress in their actual even takes priority over the plates on the bar. No point focusing on lifting more and just getting better at lifting.

51
Article & Video Discussion / Re: The "glute guy" praises the quads & calfs - quadNation 4 lyfe.
« on: April 17, 2011, 08:34:15 am »
Quote from: JC on April 15, 2011, 02:07:49 am
Since you like to use weight lifters as examples. Powerlifters are generally stronger than olympic lifters. Olympic lifters can probably front squat and power clean more. Does this make them stronger? No. it means they got good at front squatting and power cleaning more through years of practice.

The idea that they're not as strong as other strength athletes is complete bollocks. Shane Hamman holds the all time IPF squat record at 457.5kg and he admitted he didn't have the squat strength guys like Rezazadeh did. WPC/WPO squats are completely incomparable to an oly squat (or even an IPF squat really) with the huge amount of assistive gear which also allows a really wide stance.

Not having to bench gives the weightlifter a huge advantage when it comes to developing total body strength, not to mention they don't need to carry as much upper body mass. That's not to say that weightlifters have a weak upper body though. The Chinese 69-85kg guys are push-pressing ~140kg for 8-10reps as assistance work. Chigishev benched 225kg raw easily and bare in mind the raw non drug tested world benchpress record is 715lbs. 1000lb benches are purely a product of triple ply shirts. Even the skinner looking oly lifters like Syzmon Kolecki (6'2 94kg) are benching 180kg. The little Chinese fellas are push-pressing ~140kg for 8-10 rep assistance work.

Weightlifters aren't magic. You can't clean and jerk 200kg without your entire body being brutally fucking strong no matter how good your technique is.

52
Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: April 14, 2011, 07:11:46 pm »
Quote from: ccameron on April 14, 2011, 08:32:10 am
I've seen these before it is more of a drill for getting aggressively under the bar than it is a tool for sports performance. I'd consider it strictly a technique drill.


Generally pretty useless anyway since the best way to get confident and quick underneath the bar is to drill heavy %s of the lifts repeatedly once your form is decent. I highly doubt this kid learnt how to get under the bar by doing those with 30kgs.

<a href="http://www.youtube.com/watch?v=X07opRChfqA" target="_blank">http://www.youtube.com/watch?v=X07opRChfqA</a>

Clean from the high hang or from dead hang are good technique exercises yeah. Not the way she does it though.

And yeah, speed under the bar is generally buit with hours and hours of practice with heavy lifts constantly trying to improve.

53
Article & Video Discussion / Re: The "glute guy" praises the quads & calfs - quadNation 4 lyfe.
« on: April 14, 2011, 07:07:08 pm »
Quote from: $ick3nin.vend3tta on April 14, 2011, 05:25:28 pm
I quite like Bret Contreras, he has put some really good stuff out.

Original Link: http://bretcontreras.com/articles-and-links/

The: Inside the Muscles - Best Ab Exercises was an eye opener, for me anyway.

Quote from: ccameron on April 14, 2011, 11:11:38 am
I agreed with all the stuff on muscle involvement in vj and sprints etc but after using heavy hip thrusts for a month or so in as a substitute for deadlifts I would never replace axial loading stuff with anteroposterior exercises, even for sprinting. They certainly make good accessory/activation tools though.

I don't really agree with his %'s according to sprints, personally.

Quote from: Bret Contreras
I would estimate that for most individuals around 30% of the locomotive propulsion in top speed sprinting comes from the glutei maximi, followed by 15% hamstring contribution, 15% adductor contribution, 15% contralateral latissimus dorsi contribution, 10% quadriceps contribution, 10% calf/soleus contribution, and 5% contribution from other muscles such as the rhomboids and mid traps.

That is 100%.

Now handcuff a sprinter & run with just the glutes, hams, quads, calf's etc.

There are so many fast sprinters I have researched on that did no weight training at all for developing those muscle groups. Some of the Japanese/Asian sprinters were absolutely blazin', many of them very slight bodytype. Some of the best starts I have ever seen came from those guys, very little BW/inertia to overcome.

That doesn't necessarily mean the upper body has a huge force contribution, just that it's necessary for balance.

Stocky looking elite sprinters are INCREDIBLY strong:
http://www.youtube.com/watch?v=L9TG3hpUkA8&feature=related

Skinny looking elite sprinters are still very strong. Just because they look skinny doesn't mean they're weak. Jonathan Edwards was still powercleaning 150kg at 72kg 183cm.

54
Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: April 13, 2011, 10:24:51 pm »
Quote from: $ick3nin.vend3tta on March 24, 2011, 11:01:29 am
Variation.
<a href="http://www.youtube.com/watch?v=3HqPs6G0IuY" target="_blank">http://www.youtube.com/watch?v=3HqPs6G0IuY</a>

That's some pretty bad clean technique really :|

55
Strength, Power, Reactivity, & Speed Discussion / Re: Power pull vs power clean
« on: April 13, 2011, 10:21:07 pm »
Quote from: $ick3nin.vend3tta on March 16, 2011, 10:49:13 am
I think I have just found the king of all posterior chain exercises to end all.

Snatch Grip-Pulls.  :headbang:

Get the hips low enough and the chest up. These are major.



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



<a href="http://www.youtube.com/watch?v=AqcTAY5eL1Y" target="_blank">http://www.youtube.com/watch?v=AqcTAY5eL1Y</a>

For explosive posterior chain strength as a non weightlifter you're much better doing squats, RDLs and power snatches from the hang.

Major flexibility and technique issues with doing heavy pulls from the floor.

56
Pics, Videos, & Links / Re: beast
« on: April 08, 2011, 05:33:09 am »
Quote from: JC on April 06, 2011, 09:00:26 pm
God I hate powerlifters

All good. Everyone who does proper lifting hates bodybuilders anyway.

57
Strength, Power, Reactivity, & Speed Discussion / Re: The reactive effect
« on: April 03, 2011, 05:00:15 pm »
Quote from: Raptor on April 03, 2011, 03:53:20 pm
Now the only counter-example to this is the Olympic lifter that jumps a lot from a standstill and sucks coming off a run. I think in that situation it's a matter of technique (where technique = failing to understand/apply the proper body position to produce the maximum amount of force, and to be the most easy to amortizate, from). Also, the adaptations over time for the O-Lifters require them to generate "standstill" acceleration from a horizontally neutral position, hence their preferred "stopped" position for developing power.

If you train to be damn explosive from a standstill then your SVJ will be better and make your RVJ looks "worse" compared to someone who isn't as good at SVJs. Doesn't necessarily mean RVJ technique is any worse.

58
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 10:06:38 pm »
Quote from: LanceSTS on March 31, 2011, 09:22:02 pm
basically, that study shows that winstrol is used to IMPROVE connective tissue in certain cases and you cant draw human conclusions based on rat research.  So basically, its just showing how the idiots who go around saying "winstrol causes tendon damage" got their flawed info from, basically.

Bro science? In bodybuilding?

59
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 10:05:48 pm »
Quote from: $ick3nin.vend3tta on March 31, 2011, 04:44:49 pm
Having just done a google search, I'm hearing so many stories of tendon ruptures following steroid usage?.

Tendon strength is actually improved at moderate doses of testosterone but like any good thing, far too much of it is actually harmful. Testosterone replacement therapy generally uses around 100mg of testosterone cypionate/enathalate a week to achieve mid-high normal testosterone serum level. Recreational bodybuilders  run 400-500mg of the same injectable testosterone a week for 8-12 weeks which results in rapid strength gains along with inhibited collagen synthesis. When you combine that with the fact that they've often never lifted properly before and their bodies are not well adapted to the stress of repeatedly lifting heavy you have a disaster waiting to happen. But you wanna look jacked for the bitchez bro.

60
Nutrition & Supplementation / Re: The Ketogenic Diet By Lyle McDonald?.
« on: March 31, 2011, 03:50:23 pm »
Quote from: LBSS on March 31, 2011, 06:13:53 am
for the record, he was joking.

I know lol. However, meat "contamination" is a serious issue :(

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