Author Topic: Buttocks  (Read 13139 times)

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Raptor

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Re: Buttocks
« Reply #30 on: February 21, 2011, 11:27:47 am »
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Well, he did say "changes the stiffness of human tendon-aponeurosis complex in knee extensors". In a hip thrust hold, there isn't too much knee extensor activity other than stabilizing etc.

LBSS

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Re: Buttocks
« Reply #31 on: February 21, 2011, 12:21:15 pm »
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clicked on this thread expecting to see hot asses. fuck you all.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LanceSTS

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Re: Buttocks
« Reply #32 on: February 21, 2011, 01:05:07 pm »
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Well, he did say "changes the stiffness of human tendon-aponeurosis complex in knee extensors". In a hip thrust hold, there isn't too much knee extensor activity other than stabilizing etc.

 Would still be isometric in nature at both joints, regardless its an invalid argument.
Relax.

Flander

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Re: Buttocks
« Reply #33 on: February 21, 2011, 01:14:15 pm »
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clicked on this thread expecting to see hot asses. fuck you all.

+1


LanceSTS

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Re: Buttocks
« Reply #34 on: February 21, 2011, 01:27:47 pm »
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 Oh and btw, tendon stiffness + MUSCULAR STIFFNESS = JOINT STIFFNESS, not tendon stiffness alone. 



 
Relax.

$ick3nin.vend3tta

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Re: Buttocks
« Reply #35 on: February 21, 2011, 02:49:23 pm »
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Or what Brett is doing in the video HE posted...... ROFL


<a href="http://www.youtube.com/watch?v=9zfBSlZApqs" target="_blank">http://www.youtube.com/watch?v=9zfBSlZApqs</a>


 :uhhhfacepalm:


Your not a fan?. Reason(s)?.

They activate a hell of alot of glute.

LanceSTS

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Re: Buttocks
« Reply #36 on: February 21, 2011, 02:57:57 pm »
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Or what Brett is doing in the video HE posted...... ROFL


<a href="http://www.youtube.com/watch?v=9zfBSlZApqs" target="_blank">http://www.youtube.com/watch?v=9zfBSlZApqs</a>


 :uhhhfacepalm:


Your not a fan?. Reason(s)?.

They activate a hell of alot of glute.

Of course thats a good exercise, I quoted that video because of your question to me about  the effect of isometrics (holding in the bottom when teaching beginners TO ACTIVATE AND DRIVE THE SQUAT WITH THE GLUTES), "would i still use them".  Its ironic that you posted a video of an ISOMETRIC.  

Obviously isos can have their place in training, they shouldnt make up the main part of it imo but the thinking that using them for glute activation at the bottom of a squat in the BEGINNING phases of learning the movement would over ride everything else you did in your training and decrease tendon stiffness is silly.
Relax.

Raptor

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Re: Buttocks
« Reply #37 on: February 21, 2011, 03:02:47 pm »
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I still think of ways to overload the jumping leg isometrically in the same exact position as in a one-leg jump. Beats me a way to do it other than a isometric leg press hold in that ROM.

LanceSTS

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Re: Buttocks
« Reply #38 on: February 21, 2011, 03:05:44 pm »
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I still think of ways to overload the jumping leg isometrically in the same exact position as in a one-leg jump. Beats me a way to do it other than a isometric leg press hold in that ROM.


In extension, hold dumbells, barbell if you have a set up against a wall with a rack, weight vests, bands, etc.

<a href="http://www.youtube.com/watch?v=eAaBXq90AAM" target="_blank">http://www.youtube.com/watch?v=eAaBXq90AAM</a>


edit: raptor, you have a power jumper dont you? You can get the heavy resistance (100 lb) tension bands and it has been working well for this exercise. 

« Last Edit: February 21, 2011, 03:08:38 pm by LanceSTS »
Relax.

DamienZ

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Re: Buttocks
« Reply #39 on: February 21, 2011, 04:49:19 pm »
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I still think of ways to overload the jumping leg isometrically in the same exact position as in a one-leg jump. Beats me a way to do it other than a isometric leg press hold in that ROM.

Why?

Raptor

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Re: Buttocks
« Reply #40 on: February 21, 2011, 04:57:15 pm »
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No, I can't. I live in Romania. It's complicated here with cards and bands and stuff. I don't know any sports store that has bands for training by the way. And I don't think the powerjumper is deliverable in Romania, I think Jack Woodrup sent me the powerjumper himself or something like that.

And by the way, when I said "in the one-leg jump ROM" I meant - with the knee bent 20-26 degrees, so not in the full hip extension. I'd like to overload my amortization phase isometric position, which is knee and hip a little bent.

Kellyb

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Re: Buttocks
« Reply #41 on: February 21, 2011, 05:08:28 pm »
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  One of the most effective techniques I have used to attain a more glute driven squat is to start with a progression:

1.)Just the bar, iso hold in the bottom position of the squat,15-30 seconds, focus on activating the glutes by sitting back into the hips, "pulling" down with the hip flexors, pushing out to the sides of the shoes, tightening the core, "pulling" with the feet, etc.  You can mess around with many of these techniques until you feel the glutes turn on and take the brunt of the load. 

Isometric squats.

Effects of isometric squat training on the tendon stiffness and jump performance.


Original Link: http://www.ncbi.nlm.nih.gov/pubmed/16328192

Quote
Conclusion. These results suggest that isometric squat training changes the stiffness of human tendon-aponeurosis complex in knee extensors to act negatively on the effects of pre-stretch during stretch-shortening cycle exercises.


Would you still do them?.

I think you misinterpreted that study. Look at the entire thing:


Effects of isometric squat training on the tendon stiffness and jump performance.
Kubo K, Yata H, Kanehisa H, Fukunaga T.

Department of Life Science (Sports Sciences), University of Tokyo, Meguro-ku, Japan. kubo@idaten.c.u-tokyo.ac.jp

Abstract
The present study aimed to investigate the effect of isometric squat training on human tendon stiffness and jump performances. Eight subjects completed 12 weeks (4 days/week) of isometric squat training, which consisted of bilateral leg extension at 70% of maximum voluntary contraction (MVC) for 15 s per set (10 sets/day). Before and after training, the elongations of the tendon-aponeurosis complex in the vastus lateralis muscle and patella tendon were directly measured using ultrasonography while the subjects performed ramp isometric knee extension up to MVC. The relationship between the estimated muscle force and tendon elongation was fitted to a linear regression, the slope of which was defined as stiffness. In addition, performances in two kinds of maximal vertical jumps, i.e. squatting (SJ) and counter-movement jumps (CMJ), were measured. The training significantly increased the volume (P < 0.01) and MVC torque (P < 0.01) of the quadriceps femoris muscle. The stiffness of the tendon-aponeurosis complex increased significantly from 51 +/- 22 (mean +/- SD) to 59 +/- 24 N/mm (P = 0.04), although that of the patella tendon did not change (P = 0.48).[ The SJ height increased significantly after training (P = 0.03), although the CMJ height did not (P = 0.45). In addition, the relative difference in jump height between SJ and CMJ decreased significantly after training (P = 0.02). These results suggest that isometric squat training changes the stiffness of human tendon-aponeurosis complex in knee extensors to act negatively on the effects of pre-stretch during stretch-shortening cycle exercises.

Structurally the muscle and tendon both improved, but only the SJ was positively affected on a performance basis. You see the same thing with EMS or anything else that strengthens muscles without movement.  Movements involving reflexive action don't improve unless they're done in conjunction with that type of training. It's not anything inherently wrong with the ISos but they have to be done in conjunction with dynamic movements.

Raptor

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Re: Buttocks
« Reply #42 on: February 21, 2011, 05:24:37 pm »
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Kelly, have you ever done or prescribed very heavy iso calf raises on the top of the movement? Like, hold for 30s with a 200 kg barbell on the back etc?

$ick3nin.vend3tta

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Re: Buttocks
« Reply #43 on: February 21, 2011, 05:34:47 pm »
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Kelly, have you ever done or prescribed very heavy iso calf raises on the top of the movement? Like, hold for 30s with a 200 kg barbell on the back etc?.

Or how about seated iso calf raises?.

adarqui

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Re: Buttocks
« Reply #44 on: February 21, 2011, 06:33:07 pm »
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just for the record, i have no problems with isos, but i prefer paused lifts. I'm definitely against "iso-only routines" regardless of whether or not they involve very heavy isos, I prefer EIC work focusing on the transition from E TO C.

iso-whatever is fine as long as it is supplementary.. if hip thrusts are used in conjunction with squat/calf raise etc, regarding vert, then ya, it can definitely help.. one thing i've noticed over the years though, is people who fall in love with isos, usually start to use them exclusively or to the detriment of the most important lifts.. I don't know why, but that's what i've seen time & time again.

my fav exercises for glutes would be:

pause squat
walking lunges (pause lunge accessory <-- very effective)
45 deg hyper
reverse hyper
glute bridges (or light hip thrusts for higher reps) <-- not a fan of these max effort hip thrusts

pC