Adarq.org

Is the pain close to that "boney" structure in your hip? Because it might be a tight illio-tibial band. In that case, you need to foam roll the side of the quad (the ITB, actually).

Search for ITB foam rolling on youtube.

I'm having all kinds of dreams lately, probably ZMA related or something...

Last night I dreamed that I was having a mountain expedition and was looking up on a hill and there was a "supermodel" that was like ~3m tall at about 1500m altitude, so everybody freaked out and we went on to look for her. Then on a stop to rest while we were getting up, I just sang "Depeche Mode" to the other participants (wtf) that were from other countries, usually Germany. Then we went on and found the girl (I'm shortening the story here) and she was like nah, I'm 1.80 tall (she said she's not big, it was an illusion) but we never believed her.

Yeah definitely. I think it's smarter to go with a narrower, more jump-related stance with half squats since you're going for specificity anyway.

Well I look at how other people of my height are able to squat full and they definitely can squat narrower... I mean, look at adarqui. Although I haven't seen him squat full.

Well I can full squat only if I have a very wide stance... otherwise I feel like I''ll fall back on my butt, even with the heels elevated. That means I'm compensating with a lot of forward knee bend...

Do you know if the VMO is activated even with wide stance full squats?

And yeah, I did 1 & 1/2 squats before... never to three reps though.

C'est le poster absolut!

Quote from: Raptor on January 08, 2011, 07:30:23 pm

Well doctors say stupid things sometimes that make me wonder "this guy went through 6 years of medicine school to tell me a crap like that"?

For the record its closer to 10 years training to become a GP... and u simply cant expect them to know every little thing about every little disease or illness...

Oh of course I don't, that's not the issue, I'm not being unfair or anything. I just love great doctors and hate bad doctors to a even greater extent. The things bad doctors say, in terms of stupidity, are beyond what a regular person could say that doesn't have their studies.

For example, a friend of mine has fallen during skiing. He had a bloody thing and bruise at his shin and when he got to the doc, he said he's having shin splints and that's what's wrong. Don't get me started with these examples.

I've seen "trainers" prescribe incredibily stupid things for athleticism like INCREDIBILY form-wronged squats and so on.

  I like the peterson step ups alot more, I dont think leg extensions are awful, I just dont use them with athletes.  One cue you dont see talked about often with step ups is to "pull" with the hams and glutes before you "push".  It will aid the knee stability, get the glute involved more, and transfer more weight onto the working leg.

 I worked with a bodybuilder a few years back that had problems with his vmo's, he had tried everything under the sun and they just wouldnt catch up with the rest of his leg development.  What worked was doing partials, at the bottom of the squat, he would go into a full squat, and "bounce" for 3 reps up to parallel and back down, then to a full standing position.  It was interesting as I tried different numbers with the partials at the bottom, 3 ended up being the most successful since the breath and tightness could be held for 3's, then he would return to a standing position after the 3rd and exhale, get another breath, and repeat.  In a typical set of 10 reps you get 30 reps at the bottom half this way, the vmo's responded insanely well with an added benefit of more glute development.   

  Just make really sure to include plenty of quad flexibility work as well, letting them tighten up on you is a good way to limit performance and have some more knee issues re appear.

I was under the impression that the VMO is activated in the last 25 degrees or so of extension, and I'm talking about the upper level of extension (so 1/4 to 1/8 squat). You say it's being activated at the bottom (full to parallel)? (wtf)