Adarq.org

Maybe he's one of the lizard people? If anybody would believe in such a shit on this forum, it would be UAcompression.

lmfao...

Quote from: LanceSTS on April 08, 2013, 01:04:45 am

Quote from: Raptor on April 07, 2013, 02:21:47 pm

http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the reason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.

Quote from: LanceSTS on April 05, 2013, 12:34:19 pm

Quote from: entropy on April 05, 2013, 11:47:09 am

i'm reconsidering the notion that the front squat is a quad only exercise. It's not.

Where did you get that from?  The front squat is in many cases a superior glute exercise than the squat, since the low back and hamstrings do not contribute as much to the lift.  Think of exercises in terms of movement patterns, not muscle isolation. 

It's a commonly heard claim that the front squat isolates the quads. Logically that's not saying it's quad only - but it's not far from saying that. I dont agree with that at all, it's a very much full body exercise, you can't come into it with fatigued lower back or hamstrings or whatever and hope to get your programmed worksets - from my experience. Hell even if my chest is too fatigued from benching the previous day, i can't stand up with the bar thru the whole set!

  There are several performance camps that exclusively use the front squat as the primary lower "push" exercise now, they hold that it enables a much more complete transfer of power through the kinetic chain to the hands, like athletes need to do.  I dont disagree with the correlation there, as with most athletes I work with a front squat increase not only means snatch/clean increases, but also push press and many times the PRESS. 

I have a question - if the glute soreness is just purely incidental in the low bar squat - not associated with hypetrophy/strength, how come those vocal guys who do lbbs a lot usually have big asses?

 They are fat....  One of the first things you notice with fat gain is people claim their glutes are growing.  They are, not with contractile tissue though, and definitely not as fast as they are slapping on the pounds. 

Yeah on the internet i've seen people with say a 400+ lowbar (belted) backsquat, maybe just to parallel, maybe struggling with, maybe getting, a 300 front squat. If the LBBS squat is a double bw one, then the front squat isn't, it's like 75% of their low bar belted squat. So double bw front squats are kinda rare on the internet. You do have to be training specifically for it, otherwise you'd have to be a, i dunno, maybe, a guy weighing 200 with a 540 low bar belted squatter to do it, and that's kind of rare too, especially with an athletic bodyfat, and then I dont know if it would be a proper deep atg front squat of 405 either. I'd like to see that I guess. But I digress. Of all the athletic rules of thumb, the double bw front squat seems like the most honest ,most meaningful one. It kind of forces you to have a decent bodyfat % - because excessive bodyweight really makes the job that much harder, you can't fudge your way to it with depth/assistance/excess bodyfat gain like with other squats. High bar double bw is probably the next best goal, and then i dont even know what a double bw lowbar squat means, it's not something I can realistically hope to achieve but for those who can it seems too easy. I'm rambling, sorry.

agreed, also, most people who primarily low bar, especially with the shit "drive your ass" goodmorning form, cant front squat shit.  Its like comparing a deadlift with a squat.  Imagine trying to jump, throwing your ass up and leaving your back angle parallel.  Picture that, it made me lol just now.

Thanks T0dday, LBBS and raptor. Advice taken, lets get to 3 plates first! 140kg @ 75-80kg will be sick, btw 1.75x-1.87x bw, which is pretty damn good. Adding the next 15kg of weight to the bar is the main focus. I still don't think it's going to be very challenging but lets see how it goes.

---

Thoughts on front squats
I was watching some legit oly lifters (reza etc) that they take the bar on the rack with just 2 fingers. I can do that too and it feels so much better, brings the bar closer into the body and gives a much stabler rack position. But the caveat is it's just two fingers man. Now for the oly lifter thats no big deal, they can just drop the bar. But if I do that, i'll need a new barbell. So i'm forced to hug the bar with my hands instead. That sucks. Just something I wish i could change but i'm not able to.

No, if you can get your hands around it, thats MUCH better, youre looking at guys with flexibility issues.  The goal is always to get a full grip so you dont have to reposition for the jerk, those guys are just too big/not flexible enough.

<a href="http://www.youtube.com/watch?v=3-SEt13Wyhc" target="_blank">http://www.youtube.com/watch?v=3-SEt13Wyhc</a>

i'm reconsidering the notion that the front squat is a quad only exercise. It's not.

  Where did you get that from?  The front squat is in many cases a superior glute exercise than the squat, since the low back and hamstrings do not contribute as much to the lift.  Think of exercises in terms of movement patterns, not muscle isolation.  A lot of the "glute soreness" people think they get from low bar squats is the glute/ham tie ins being overstretched at the end rom.  You can get sore from static stretching too, doesnt do shit for hypertrophy/strength though.

 That vert calculator is fucking trash, and the way it was made is laughable, ie. the POWER SNATCH FROM THE HIP correlating highly with the vert, so this genius goes "since most WEIGHTLIFTERS can power snatch xxx % of their snatch, and they can snatch xxxx percent of their squat, we can take the SQUAT, THE FUCKING MILLIONTH VARIAbLE DOWN THE LINE, and correlate it with the vert!".   The one thing he always maintained was that a 2x bw front squat = 40 inch vert, and out of  all the retarded calculations in there, that one is definitely the most "legit".  I dont think I have ever seen a 2xbw front squat on athlete 6 feet or over at a decent fat % that couldnt fly. 

I dreamed I was on a building with 6 elevators, of which one wasn't really an elevator but was a place that looked like an elevator and had all these soda cans in it, with a blueish light. It was really a kind of a nightmare... these elevators were really, really weird and "dangerous" so a guy that looked like "The Rock" came in and said "OK OK... I'm coming with you in the elevator..."

<a href="http://www.youtube.com/watch?v=EsUUr22n8N4" target="_blank">http://www.youtube.com/watch?v=EsUUr22n8N4</a>

IN OTHER WORDS

Would you work on increasing the half squat even if it comes from improved movement efficiency, since in this case the movement efficiency is also specific to the jump or would that time be better spent working on increasing your strength with full squats?

 "movement efficiency" is really not a good word for what happens, youre training the nervous system to override inhibitions, and training strength (which is at the very least somewhat speed specific) in a particular range of motion, and teaching the muscle/tendon complex how to actually use a more powerful eccentric stress rather than simply control it.