Adarq.org

Those are better than 90% of gym squats you'll see. I see what you're trying to do with the sitting back.  If you can do it correctly it is  a more efficient squat because it engages the hamstrings.  If you sit back correctly as you descend down you should feel your hamstrings being stretched like a rubber band. They'll help blast you out of the hole if you maintain that tension but if you stay upright and let your knees come forward you'll lose that. The problem with the upright squats and front squats is they effectively take the hamstrings out of the movement. That can be an advantage depending on what your after, but for general foundational lower body strength generally you want to target more musculature. The key IMO is staying away from the superwide powerlifitng squats and using an athletic stance and not leaning excessively forward with the upper body.

ya, though, with my close stance + feet neutral + half squat, i get tons of hamstring.. people with shorter legs might have problems getting alot of hamstring in that style of squat, but then they'd be able to squat oly style with good form alot easier.. even so, I get most of my hamstring work from lunges and now pmghr's.. I always took that approach for the people I trained too, that's why i'm so big on unilaterals.. I never could understand how someone could neglect unilaterals anyway, they are so beneficial..

So ya, my formula would be, if you can't engage hamstrings too well in squat, with squat form being "pretty nice", I would:
- hit unilaterals hard
- hit ghr/hamstring isolation hard
- sprint hard

eventually they will become more active in squat regardless of form (to a point) simply from getting stronger.

peace!

I don't think I would like anything moderated if I was bashing a site for lying, at least this site tries to have civil discussion. Also, I really don't like supplement companies to begin with, especially when they make outrageous claims. The only thing I've read from Berardi is Scrawny to Brawny and his credentials which so far give me the impression that he really knows what he's talking about. (maybe not within TMag, I haven't even been on there) Also, just saying that he sucks isn't a good argument. Plus, he's a living example of his own material, so for now I'll trust him.

Also, I was looking at br.com and I agree, they have really fantastic information. I especially like the article on building calf muscles, I'll be using it, most programs don't incorporate calves or just do a very poor job of it.

most people like to talk shit about the calfs.. "p-chain bro!".. it's odd how a muscle group can just become "unimportant". It's kind of how the quadriceps have become "unimportant". People everywhere bash the quads and calfs while drooling over glutes & hams.. sure, most people's glutes and hams are underdeveloped, but that's no reason to minimize the important of such important muscle groups as quads/calfs.. all muscle groups are important, otherwise they wouldn't be there.. people are nuts.. quads/calfs play a huge role in vertical, as well as a stabilizing force (quads) during plant & acceleration in sprinting, calfs play an important role in everything involving sprinting/jumping.

but ya, im not really for direct training of the quads, except for TKE's (terminal knee extensions) on leg extension or manual resistance.. calfs/glutes/hamstrings i'm for isolation training, as well as of course the big compound movements (squat/lunge/etc).

peace

winston the bulldog chews off cop car bumper, two camera angles:

<a href="http://www.youtube.com/watch?v=f9D9f_ySvkA" target="_blank">http://www.youtube.com/watch?v=f9D9f_ySvkA</a>


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


that is pretty vicious.

Word to the "hips back" thing being the wrong cue. A better way is just to think about keeping the bar in one vertical plane, not letting it shift forward or back throughout the movement. You end up moving your butt back by default, but the goal is to get the weight down and up, everything else is secondary to that.

ya, i blame the PL'rs for teaching people who don't squat in suits, how to squat in suits.



here we go:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

Quote from: adarqui on July 22, 2010, 12:12:10 am

nice on bench, what's whoa nitro?

Thanks! I was pleased. Not sure but I think that's some kind of PR. "Like whoa nitro" is something my little something my brothers and I used to say to make something extreme. So, "That chick is hot like whoa nitro," or, "Holy shit, I sucked at basketball today like whoa nitro." Goofy, don't have any idea where it came from, but we used to say it all the time and we still do when we're around each other.

ah.. i remember "like whoa" used to be pretty badass after that rap song, appending "nitro" to it adds a level of geekness. good work.

EDIT According to the Tim In Vermont ORM calculator (http://www.timinvermont.com/fitness/orm.htm), that gives me a max of 247, or almost 1.5xBW! Those things are pretty inaccurate but still that's nice. Closing in on the standard there. Can't wait for the first 5/3/1 workout (Saturday, I think) to see how many times I can rep out 195.

nice man.. ya 1.5xBW bench is strong stuff, good job keep it up.

Quote from: Zetz on July 22, 2010, 12:12:04 am

I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

I'm not vehemently against anything outside br.com. That would also be retarded. However, the quality of information on there is so much higher than anywhere else I've found that until I find someplace better -- and trust me, I look -- I rely on Lyle for the most part.

Largely because, unlike most other nutrition sites I've seen, HE DOESN'T FUCKING LIE ALL THE TIME* and HE ISN'T A FUCKING MORON.** Also, Lyle's support forum is moderated only for civility, unlike TMag's or practically anyone else's message board. You can troll him to your heart's content, ask the dumbest questions possible, and he will not censor or ban you. Because he's not selling bullshit and he actually knows what he's talking about.

*See: Practically everyone who writes for TMag
**See: Practically everyone who advocates for the Paleo diet/lifestyle, including the two-years-ago version of myself.

i've been modded a bunch of times on t-nation for "posting stuff that would conflict with t-nation", or so the mods told me in the reply.. hehe

7/21/2010

bw = 160
sorenes = hamstrings
aches/injuries = tight right, adductor, left pfasciitis, knot right upper back

after workout, while eating, spasmd my back a bit stretching out real weird to turn off a light

diet: lots of milk, stir fry + milk, sandwhich + milk + veggie oil + bananas (6)


workout:
- warmup
- sprint warmup
- some all out 40-50 yard sprints
- double leg bounds: 4 x
- lateral barrier jumps: 1 x 20-30 each side, i forget
- S1: explosive quarter squat: 3 x 5 singles, getting some air
- S1: explosive dips @ N x 5
- barbell relaxed pogos: 20 lb bar @ 50 reps
- barbell relaxed stiff leg ankle hops: 20 lb bar @ 50 reps
- natural ghr: 10 sets of 10 or so, hit some real nice reps but mostly fatigued

done!






explosive quarter squat with 135 lololz:

sweet, thanks!

for the REA squats, u meant 95kg right?

shit, forgot to put it in kg, nope, i meant 43 kg or so.. real light.. we're backing off slightly on REA for a bit to give you a break, but still doing it to retain efficiency on the movement.. we'll be getting back into heavier ones, but right now just go light on them.

peace!