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I'm hardly an expert, but in order to maximize your gains you need an individualized program and for that, we need more info about you.

If a midget participates in a powerlifting meet and only has to raise the bar 1/2 of an inch from the ground in a deadlift, does that count?

It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

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I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target.  

That's really smart, Lance. Nice one. By the same token, you could argue one needs a bigger volume of quarter squats than full squats.

Quote from: JelloPuddinPup on March 21, 2011, 10:50:50 am

Quote from: Raptor on March 21, 2011, 09:25:23 am

Sometimes, Blake is a drama queen...

...the hell?

x2, wtf?

Yeah I was wondering the same thing, that green dress doesn't suit his pink shirt at all.

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.  

Are you actually quoting Jay Schroeder?, or did you make it up?. It's pretty good if you did, but it sounds like something that would come straight from the horses mouth to gloss over his methods.

I have no idea, but that volume seems a bit too much. If you can progress to that volume without feeling overtrained, then maybe you can do it, but it seems like a lot to me.

You can ask Lance about the one-leg box squats since it's him who recommended them to me in the first place.