Author Topic: Quadriceps picture  (Read 6578 times)

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Raptor

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Re: Quadriceps picture
« Reply #15 on: February 17, 2013, 01:42:23 pm »
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It's probably a very big difference in terms of TUT and recruitment between me and you.

I actually kinda shy away from TUT and rush to finish my rep as soon as possible with as little TUT (time under tension) as possible, which negates hypertrophy (the lack of TUT). So I'm "after" efficiency (I should be more after TUT if I want to grow these damn quads).

I also probably am more hip dominant with the knees barely going forward (especially as my body automatically does that to protect my right, hurting knee). These are probably the reasons. I also squat very wide usually.

Ryno2892

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Re: Quadriceps picture
« Reply #16 on: February 18, 2013, 09:54:55 am »
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I was born with an orthopedic condition known as oschgoodschlatters syndrome, which predisposes sufferers with an underdeveloped VMO.

Also my legs are pretty damn long. I'd guess that with another 5-10KG of muscle, and another 5-10 years of solid training, my quads will probably be like yours (I might be exaggerating, I'll update with some pics on my blog at the end of my 531 mesocycle just to compare).

Yes a lot of it comes down to genetics (insertion points, muscle belly properties, joint size, segment length ect). If your fairly tall and lanky, adding an extra 5KG of muscle onto your frame in most cases is barely noticeable visually. 

Raptor

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Re: Quadriceps picture
« Reply #17 on: February 18, 2013, 10:06:01 am »
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I have osgood since 6 or so... it definitely destroyed my chances of being a 2-leg jumper. My right VMO (where I have the condition) is pretty much non existant. No wonder I have all sorts of knee issues.

Ryno2892

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Re: Quadriceps picture
« Reply #18 on: February 19, 2013, 08:05:29 am »
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I have osgood since 6 or so... it definitely destroyed my chances of being a 2-leg jumper. My right VMO (where I have the condition) is pretty much non existant. No wonder I have all sorts of knee issues.

Have you done neanderthal no more program on t-nation?

Raptor

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Re: Quadriceps picture
« Reply #19 on: February 19, 2013, 08:16:06 am »
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Nope.

By the way - nice looking blog.

Ryno2892

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Re: Quadriceps picture
« Reply #20 on: February 19, 2013, 08:26:38 am »
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You should get on it, will defs help with the bad knees:

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i

Hey thanks, funny you mention the blog I'm actually gonna change my whole approach to it soooon.

Dreyth

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Re: Quadriceps picture
« Reply #21 on: February 23, 2013, 10:30:08 am »
+1
If anyone remembers, I had knee tendonitis for months and months straight. I tried many different stretches and exercises, but in the end, NOTHING helped more than simply foam rolling the IT bands, and then activating my VMO's, then ATG squatting. After squat sessions I would remember both my VMO's being very sore. Now the soreness is gone as they are used to the stress, but they will grow as my squat grows.

I haven't read this entire thread, but maverickdawid, have you tried foam rolling your IT bands? Do about 4 sets of 10 slow rolls back and forth and see how it feels. After that I would activate my VMO's and then do my workout or go play basketball.

Also, the best VMO activation I found was doing single leg knee extensions, but only the negatives. You REALLY gotta load it... bring up the bar with two feet, then drop one of your feet, and lower it slowly with the other foot. I have read that activation works better when doing heavy negatives and I tried it out. Ended up working for me.
« Last Edit: February 23, 2013, 10:32:06 am by Dreyth »
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Ryno2892

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Re: Quadriceps picture
« Reply #22 on: February 23, 2013, 11:23:09 am »
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If anyone remembers, I had knee tendonitis for months and months straight. I tried many different stretches and exercises, but in the end, NOTHING helped more than simply foam rolling the IT bands, and then activating my VMO's, then ATG squatting. After squat sessions I would remember both my VMO's being very sore. Now the soreness is gone as they are used to the stress, but they will grow as my squat grows.

I haven't read this entire thread, but maverickdawid, have you tried foam rolling your IT bands? Do about 4 sets of 10 slow rolls back and forth and see how it feels. After that I would activate my VMO's and then do my workout or go play basketball.

Also, the best VMO activation I found was doing single leg knee extensions, but only the negatives. You REALLY gotta load it... bring up the bar with two feet, then drop one of your feet, and lower it slowly with the other foot. I have read that activation works better when doing heavy negatives and I tried it out. Ended up working for me.

I will add that as an accessory on squat days. Thanks for the advice  :highfive:

maverickdawid

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Re: Quadriceps picture
« Reply #23 on: February 23, 2013, 12:12:08 pm »
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I didn't do It band rolling, but I don't think I need this. my exercises helped me to built enaugh strength to no feel pain. Even when I feel a little bit I'm using knee strap and bodyweight squats with the ball between the legs with thera-band exercise and normal lunges and with using unstable ground help me reduce small pain :) 
I red a lot and many people said that this it band stretch did help them so this looks interesting. But as I said- don't need this but thanks for tips :)

Dreyth

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Re: Quadriceps picture
« Reply #24 on: February 23, 2013, 02:13:01 pm »
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I didn't do It band rolling, but I don't think I need this. my exercises helped me to built enaugh strength to no feel pain. Even when I feel a little bit I'm using knee strap and bodyweight squats with the ball between the legs with thera-band exercise and normal lunges and with using unstable ground help me reduce small pain :) 
I red a lot and many people said that this it band stretch did help them so this looks interesting. But as I said- don't need this but thanks for tips :)

How do you know you don't need it? Your knee pain may be caused by more than just weak VMO's, as was the case for me. Just test it out -- foam roll and stretch the IT bands for one day. If your knee feels better after it, then you know your pain may ALSO be caused (to some extent) by tight/overactive IT bands.
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Raptor

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Re: Quadriceps picture
« Reply #25 on: February 23, 2013, 03:02:33 pm »
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From what I know "stretching the IT band" is just a myth, since it's too dense to be stretched at all.

maverickdawid

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Re: Quadriceps picture
« Reply #26 on: February 23, 2013, 03:21:08 pm »
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How do you know you don't need it? Your knee pain may be caused by more than just weak VMO's, as was the case for me. Just test it out -- foam roll and stretch the IT bands for one day. If your knee feels better after it, then you know your pain may ALSO be caused (to some extent) by tight/overactive IT bands.


My story with jumpers knee looks like that: I got pain, play couple of games and made break but after 2weaks pain came back. then I went to physiotherapeutist and had knee tapping, ESWT , a lot of stretching and this exercises about which I did mention earlier. After that I had no pain anymore till the early start of the season ( so it was about after 6 months after recovering of my jumpers knee) and it wasn't even pain like jumpers knee, just small pain, maybe I was just too tired after gym and jumping+bball practises. But it wasn't hurt me and I could practise easily, but I used knee strap to be just safety :) and it was pain more like osgood schlatter than jumpers knee. So even if I feel any pain I know exactly what to do. regular stretching help me a lot and sometimes just simple squats+lunges and max. 2 weeks and I'm free of pain

Dreyth

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Re: Quadriceps picture
« Reply #27 on: February 27, 2013, 12:51:48 pm »
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From what I know "stretching the IT band" is just a myth, since it's too dense to be stretched at all.

interested. foam rolling definitely helps it though. i never tried to stretch it, it felt weird doing it. maybe it was cuz its so dense?
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Raptor

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Re: Quadriceps picture
« Reply #28 on: February 27, 2013, 12:58:29 pm »
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No idea. I don't have experience with stretching.

maverickdawid

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Re: Quadriceps picture
« Reply #29 on: February 27, 2013, 06:01:15 pm »
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I have many and believe me or not but proper stretching did help me back after many injuries. jumper's knee, plantar fasciits, twisted ankle - I reduced my pain making stretching and ofcourse doing other exercises . But since I stretch every day I feel way better and my muscles feel less tired after really hard practises. I'm not saying that only stretching is helpful but with proper exercises it helps to be healthy again much quicker