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Thank you for the quick replies LanceSTS and SWans05! I am going to put your advice to use tomorrow and stick with front squats w/ good form followed by trap bar deadlifts. And regular back squats on Weds or Thurs depending on how my legs feel followed by single hypers. I will be posting my workouts in the progress journals. Hope to eventually rep 2x my body weight(174).
I plan on following 2-0-1 tempo (eccentric-isometric-concentric) for 4-5 sets depending on my fatigue. Also is a 6-10 range rep range optimal for strength/vertical jump gains?
trying to catch some zzz's pretty amped for the workout tomorrow pz
Whats up Adarq and LanceSTS,
I am confused which form of squat I should be training. The 3 options are back squat, front squat, and the squat calve machine.
The levels in strength are completely different. For the squat machine I can comfortably go parallel 225 10 plus reps. Back squat atg 225 one rep barely(3/4 squat I can rep out 8-10), front squats I just started and have only tried 155 3 sets of 6.
My question is which should I choose as my primary exercise and should I just keep doing it ATG or 3/4 for the most weight?
All feed back is greatly appreciated.
Yeah, the gym owners wouldn't mind me go over there with saw horses.
The thing is, I have a squat rack but the safeties are too high for me to full squat... it messes everything up since I always have to think "don't hit the supports" and my squat suffers immensly.
The static dynamic method applied literally is more for weighted lifts: For example, before a maximum bench press unrack a 120% 1rm load and hold it at lockout for a few seconds. Before a maximum hang clean or snatch take a heavy weight and do a set of shrugs. I always had my best snatch and cleans doing that by a wide margin, but it doesn't work for everyone. It'll work for squats too but you gotta be careful because the weight on the full range set will feel extremely light and there's a natural tendency to lose tightness.
For dynamic bodyweight movements I'd use isolation exercises with relatively light weight for very short periods just to get certain muscle groups fired up better. For sprints something like lightly loaded reverse hyper hold for 7-10 seconds or iso extension iso hold followed by a set of short sprints a few minutes later. Same for bodweight hip flexor holds.
When you squat in the low bar position the bar just presses (at least for me) hard into the hands. If you fail a rep, and are outside the squat cage, how do you unload the bar? How do you get outta there? I'm talking no spotter.
Because with the low bar, there's no space but down for the bar to slide and if that happens, it could catch your arms/elbows and pull you down.
jcsbck, good eye! jj barea is my favorite player
Thats a dead end road youre looking at going down man, trying to target tendons specifically with isos instead of training movements/muscles is a terrible idea and it never works out for anyone. If youre getting stronger, training explosively, jumping, sprinting/doing reactive/plyo work, all that will take care of itself. Trying to isolate tendons, especially with isos is not a good idea, it may sound good in theory, but in the real world, it just doesnt pan out.
Check this out. Thoughts on the %'s?.
Original Link: http://journals.lww.com/nsca-jscr/Abstract/2007/08000/Plyometric_Vs_Isometric_Training_Influences_on.55.aspxQuotePlyometric Vs.Isometric Training Influences on Tendon Properties and Muscle Output.
Abstract.
The purpose of this study was to concurrently determine the effect that plyometric and isometric training has on tendon stiffness (K) and muscle output characteristics to compare any subsequent changes. Thirteen men trained the lower limbs either plyometrically or isometrically 2-3 times a week for a 6-week period. Medial gastrocnemius tendon stiffness was measured in vivo using ultrasonography during ramped isometric contractions before and after training. Mechanical output variables were measured using a force plate during concentric and isometric efforts. Significant (p < 0.05) training-induced increases in tendon K were seen for the plyometric (29.4%; 49.0 < 10.8 to 63.4 < 9.2 N[middle dot]mm-1) and isometric groups (61.6%; 43.9 < 2.5 to 71.0 < 7.4 N[middle dot]mm-1). Statistically similar increases in rate of force development and jump height were also seen for both training groups, with increases of 18.9 and 58.6% for the plyometric group and 16.7 and 64.3% for the isometric group, respectively. Jump height was found to be significantly correlated with tendon stiffness, such that stiffness could explain 21% of the variance in jump height. Plyometric training has been shown to place large stresses on the body, which can lead to a potential for injury, whereas explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs within a 6-week time frame.
(C) 2007 National Strength and Conditioning Association
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.
^^ That part in bold is EXTREMELY important, you just reinforce the imbalance and bad form by continuing to let it happen, and the risk of injury is getting higher and higher along with it.
Coming both from Raptor and Sir Lance, i will do it. But I just did sets of 10 in the afternoon and my left leg didn't gave up (it can do more I think, because it ain'y fatigued or something) but i was leaning to the right, I think. Maybe I should lean to the left more and make my reps slow(?? maybe a bad idea) to focus on my left leg? Because if I do the rep fast I can't control the weight distribution on my legs. Any idea raptor, sir lance and other bros(?) ??
In my opinion, your best bet is to decrease the weight and go with more reps. More reps mean more volume for both your legs, and less weight means your weak leg won't have as much overload and will "try" to keep up. You need to stop your set when the weak leg starts to give up.
isos? why isos?
reactive work.. rebounds (plyos/hops/bounds etc), jumps, sprints.
What about the diagram above (Muscle actions & energy contribution)?. Stating an isometric contraction leads to greater energy store in the tendons as opposed to concentric/eccentric contractions which store less?.
Do plyos/hops/bounds cut it optimally considering poor form would create conconcentric/eccentric contractions?. Or would they?.
I don't mind doing ISO's at all, as long it's doing my tendons good.
