Reasons

[GFR]

12lbs but half will be water

 

[GFR]

so 6-7lbs pure fat

 

[GFR]

the stylistics

 

[GFR]

Betcha By Golly

 

[GFR]

1972

 

[GFR]

great tune

 

[GFR]

great band

 

[GFR]

too bad you don't hear

 

[GFR]

them on the radio much these days

 

[god hand]

closssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssed
Thissssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss
Threaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
Aaaaaaaaaaaaaaaaaaaaaa Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

ance to unexpected loading? That is what the principle of Gradual
Progressive Overload is about, isn't it?

THE REAL DANGERS

The sooner folk realize that safety of execution does not depend primarily on
the exercise alone, but the technique with which it is executed. Thus, a full
squat executed slowly over full range may produce smaller patellar tendon
forces than a part-range squat done a bit more rapidly. As a matter of fact,
the patellar tendon force is frequently much greater during step aerobics,
running, jumping, kicking and swimming than during controlled full squats
with a load even exceeding twice bodymass.

The dangers of a squat (even a part-range one) lie more in inward rotation of
the knees, unequal thrusting with one leg, loss of stability with fatigue or
poor concentration, unskilled use of ballistic action or the use of some
object to raise the heels and increase the stress on the patella and its
tendon.

Does this mean that we should then advise against all these activities? Of
course not! If we presented a table of the stresses and strains acting on all
the tissues of the body during apparently innocuous daily activities
(including the pressure in smaller blood vessels subjected to the pumping
pressure of the heart), we would never get out of bed.

Sorry, these arguments of great forces and stresses and so forth have to be
looked at in context - the body grows, adapts and flourishes in response to
an optimal level of regularly imposed stress. It is also misleading to talk
about forces and tensions being large, because we should only do so in the
context of knowing something about how big, strong and dense the tissues are
upon which they are acting.

If the tendon has a large cross-sectional area and the connective tissue
comprising it is strong and extensible, then we have far less to worry about
than if the tendons were not like that. Remember that a knowledge of the
STRESS (force averaged over the cross-sectional area of the tissue) and
STRAIN (how much the tissues lengthen relative to their original length) is
far more relevant than the force itself. Forget about forces being quoted out
of context - we have to be far more specific than that before we can condemn
some poor exercise to death.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:15 PM #10
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
SOME DISCUSSION OF DISAGREEMENTS

GENERAL

< Like I said above, at no time did I suggest this was appropriate for actual
training but was trying to create an idea of overall form. When did I ever
say "significant weight" or bouncing or doing it fast? Remember my objective
was to help in form, in bodily placement, not in an actual weight training
program . >

***EVERYTHING is part of training and appropriate or inappropriate for
training. My comments about overall form are answered by my analysis of how
much the skills of execution vary all the time and that beginner methods may
not necessarily be enough to ensure that efficiency and safety continue to
reign. In terms of the two criteria applied to problem-solving situations,
those initial drills may be NECESSARY, but they are not SUFFICIENT for
learning squats which gradually increase in degree of difficulty (even if the
difficulty is because one is growing older and weaker!)

If the next response is that the client is never going to add a load and
remain at the same level and number of reps, I must say no more and go my way
in peace. But if progressive increase in fitness is the aim, well, all the
preceding commentary remains relevant.


placement not an actual training routine. >

***Another little problem lurks in this comment. It is commonly believed that
adding an external load is the only way to produce really significant loads
on the joints and tissues. This myth has beset resistance training for
decades and many coaches and doctors still believe that non-load bearing
exercise has to be safer than load-bearing exercise.

If we wander back to Newton's 2nd Law (Force F = Mass x Acceleration), we
learn that the force may be increased either by adding load or by
accelerating the action. In fact, since it is easier to move faster or
accelerate more rapidly with a heavy load, many folk expose themselves to
greater force under unloaded conditions! If one accelerates rapidly, the
effective weight or load imposed on the body DOES become significant! This is
always something we have to watch out for with beginners or those who believe
in using light weights.

< With this present myth of 90 degree angle, are you then suggesting that it
is appropriate for a beginner to do a deep knee bend? >

*** Do the persons suffer from any pre-existing knee problems or weakness? Do
they ever squat in daily life to put on shoes or play with youngsters? Do
they ever run, jump or kick without experiencing knee pain or disability? Is
there any good medical reason which definitely indicates that slow,
controlled full squats without major bouncing are dangerous for them? Do
they always want to have a limited range of functional knee flexion for the
rest of her life? Do they believe that the body was created or evolved NOT to
be used in a controlled fashion (and sometimes for emergencies) over the full
range of its capabilities? If the answer to all those questions is yes,
then let them continue to treat themselves as if they are ready for the
grave!

Also entirely relevant to the 90 degree story is the fact that more research
is emerging which shows that this limited range squatting can actually place
GREATER stress on the various structures of the knee joint than full range
movement.

My old Bulgarian weightlifting coach used to try to convince me that I should
even used a controlled bounce at the bottom of all of my squats in the clean
and snatch to ensure that I did not damage my knees!! He and many of his
colleagues did this for years with loads of as much as 240kg and after
several decades of lifting they still had no obvious knee dysfunction.

I have not come across any research which supports his advice, but it would
appear that he was recommending that one must involve the elastic structures
of the joints to augment the 'pure' muscle contraction characteristic of slow
controlled squats. Why rely just on muscles, when you can use stored elastic
potential energy as well and spare the poor old muscle, seemed to be his
view? I await information from others in this regard.

POSITION OF THE TORSO

Other contributors stressed the importance of squatting with the trunk
vertical, which is another one of those horrible myths about squatting. To
analyze this advice, let us return to the training chair that started all
this discussion.

Sit erect with knees in front of you (or a bit to the side), shoulder width
or so apart, hands folded across the chest, according to the advice we have
just read. Without leaning forwards or shifting the feet further back and
flexing the knees more, try to stand up without leaning forwards or bouncing!

You will find that this is impossible. To stand up, you either have to spread
your legs very wide apart, like the Sumo squat position of the powerlifter,
or move the feet backwards and lean forward. For most 'average' folk and
serious lifters, the latter position quite naturally teaches you your
individual degree of forward trunk lean for squatting and deadlifting. You
HAVE to lean forward to squat or deadlift (now don't quote some of those
weird 19th century lifts with the load behind the ankles to prove this
wrong!); that is determined by the biomechanics of the movement!

And never forget to hold the breath, even without a load, for this is what
nature decreed should happen to stabilize the trunk and protect the lower
spine! Your blood pressure will rise in proportion to the size of the load
and the amount of effort that you are willing to put into the action. If you
have cardiocirculatory problems, and you insist on squatting with weights,
then keep your mouth open and gradually breathe out to prevent intrathoracic
and intra-abdominal pressure from increasing too much - and avoid using
maximal loads!

< Regarding to POSITION OF THE TORSO during squatting: I believe many people
get confused by the advice to keep one's back "straight." Dr. Siff is right,
in my experience -- you can't keep your torso perpendicular to the floor
without some sort of odd foot position. But you MUST keep an arch in your
back. The technique I've always used is to keep the arch in the lower back
and neck buy sort of "pushing out" the chest and abdomen and looking slightly
upwards.

The belief that the spine must be straight during squats and deadlifts is
another one of those confusing snippets of ill-explained training lore. >

STRAIGHT BACK?

The 'advisers' probably mean that the spine should not be flexed forwards or
extended backwards, in some sort of hypothetical straight line. When
challenged on this point, some of them state that this is their simplified
way of stating that the spine should be kept in its neutral position,
whatever that means in the context of a dynamic lift involving a line of
action which changes all the time relative to the direction of the
gravitational pull.

PATTERNS AND RHYTHMS

Some authors (e.g. Cailliett 'Low Back Pain & Disability') refer
simplistically to a lumbar-pelvic rhythm that must be followed to ensure safe
lifting (or squatting), but we have to look at the whole body as a linked
system to appreciate that the actions of squatting and lifting involve many
more actions than those of the pelvis and lumbar spine alone. However, these
authors are correct in identifying that there is a characteristic rhythm or
timed pattern of anatomical (kinesiological) action for the optimal and safe
execution of every exercise.

In the case of the squat, there is a definite rhythm of how the different
joints (ankle, knee, hip, spine) become involved in producing an efficient
and safe movement. This rhythm or timed pattern is really like an exquisitely
orchestrated symphony conducted under automatic and voluntary control of our
brain and nervous system. Every instructor or coach has to conduct a client's
orchestra to produce individualized nervous programs in the brain so that the
muscles will obey the commands to execute an exemplary squat.

POSTURE AND NEUTRALITY

One must maintain a definite lumbar curve during the squat, but this is where
some authorities differ. Some consider that this constitutes lumbar
hypertension and can damage the spine, so they talk about neutral posture,
even though neutrality is defined to apply under static standing upright.

As soon as you lie down or tilt the spine relative to gravity, then we can
attempt to maintain the three natural mobile curvatures of the spine
(cervical, thoracic and lumbar), but this necessitates increasing muscle
tension and changes in other joint angles to approach this standard of
'neutrality'. So, the appearance of neutrality is quite different under
different actions. Even though the spine looks like it is structurally in the
same relative shape, functionally the muscles, ligaments and other tissues
are in radically different states of tension and operation. In other words,
the concept of neutrality (like all the ideas about pelvic tilt) is not at
all as clear-cut as out medical and physiotherapeutic colleagues would have
us believe.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:16 PM #11
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
APPROPRIATE LUMBAR POSITIONING

To resolve the issue of lumbar 'hyperextension' during squatting or lifting,
we must analyze what stabilizes the spine under different conditions. The
muscles act as dynamic or static active stabilizers (since they can
contract), while the ligaments act as passive stabilizers (they cannot
contract). In maintaining the three natural spinal curvatures, it is pleasing
to know that both the muscles and the ligaments (and other tissues such as
the fascia, as well as the pressurised trunk) all cooperate to stabilize the
spine.

However, we cannot say that the loading is distributed equally between
muscles (e.g. erector spinae) and ligaments. This ratio is determined by
one's way of squatting. So, if one tightens the erector muscles as much as
possible, this may cause some of the ligaments to slacken, thereby placing a
greater load on the muscles. If one avoids tensing the erector muscles too
much or allows the lumbar spine to arch forwards, then the ligaments may bear
much greater stress and the muscles tend to decrease their strength output.

DYNAMIC STABILIZATION

It happens that there is an optimal balance between these two undesirable
extremes which allows the contribution by muscles and ligaments to
dynamically adjust to different phases of the squat from the starting to the
end position. The trainee or lifter learns this optimal dynamic balance by
tons of experience, some of which is by the bitter way of making painful or
damaging errors.

There is not one precise static position of the spine or hips, though there
is a typical ratio at each set of joint angle (knees, hips, spine, neck
etc.). The ratios change over the range of movement and one learns to develop
great proprioceptive skills to enable you to adjust rapidly and
automatically.

So, we can now appreciate how inadequate it is in the overall picture to
learn by squatting onto a seat or in a part range movement from which we are
told never to deviate, because one must use a specific single type of pelvic
tilt, lumbar angle of concavity, knee angle and so forth.

OBVIOUS ADVICE

We can, of course, make cautionary statements about avoiding actions which
have been seen to have caused serious injuries during squats and all
exercises, for that matter - such as rounding the lower back and twisting
simultaneously, bouncing vigorously in an uncontrolled fashion on totally
relaxed, using a weight which is too heavy to maintain appropriate technique,
bouncing the buttocks off a seat while using a significant load or
accelerating rapidly and squatting when one is fatigued, sore or injured.
Such advice is wise and advisable. But first and foremost are the rules that
perfection of technique and intuitive sensitivity to any changes will go a
long way to preventing injury and ensuring progress.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-14-2005, 06:10 PM #12
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Excellent information. When I squat while keeping my back straight, I can only get down to about 3-5 inches above parallel. If I bend at the waist while maintaining the described arch and look slightly upwards, does it appear that I will be able to bet rock bottom? I do not have a lot of flexibility in my hips and thought that was the reason for not getting any lower, even with no resistence at all?
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-14-2005, 06:12 PM #13
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Practice with a broomstick first and practice your form till you got it dead on. Then move up to the bar, you'll feel weak, but it makes up for it in the end. Form before weight, it is better to have form and the weight will come up gradually.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-16-2005, 12:01 AM #14
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Thanks for the info! I will start my next leg workout with the bar alone and see what happens. My strength is pretty good so I can probably use the bar to start. I guess I got caught up in the ego aspect of lifting. Thanks again, I will keep you posted.
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-17-2005, 08:46 PM #15
LAWofNJ
Jersey in the house

Join Date: Feb 2004
Location: The abomination that has ruled the streets of Jersey since 1988.
Age: 17
Posts: 1,317
Rep Power: 245LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)
Send a message via ICQ to LAWofNJ Send a message via AIM to LAWofNJ Send a message via MSN to LAWofNJ Send a message via Yahoo to LAWofNJ

Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.
__________________
R.I.P Eddie Guerrerro 38 years old
5'9.5"
Mini Bulk Log (ectomorph, beastly metabolism)
Plan: Reach 190, then decide.
11/23/05 172 lbs (No more football ever )
12/9/05 180 lbs
12/24/05 183.5 lbs
Measurements 12/17/05 (181 lbs)
Chest 39 inches Waist 33 inches Arms 15 inches
Calves 16 inches Shoulders 48 inches Neck 16 inches
Quads 24 inches Wrist 7 inches Ankle 9 1/2 inches
LAWofNJ is offline Add to LAWofNJ's Reputation Report Bad Post Reply With Quote Quick reply to this message
LAWofNJ
View Public Profile
Send a private message to LAWofNJ
Send email to LAWofNJ
Visit LAWofNJ's homepage!
Find More Posts by LAWofNJ
Add LAWofNJ to Your Buddy List
Old 12-17-2005, 08:56 PM #16
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Quote:
Originally Posted by LAWofNJ
Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.

Low box squat - single-leg split squat - pull-through - stiff-legs
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Reply

« Previous Thread | Next Thread »

vBulletin Message

Cancel Changes
Quick Reply
The following errors occurred when this message was submitted
Okay
Message:
Options
Show your signature
Quote message in reply?
Posting Quick Reply - Please Wait


Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Subscription Subscribe to this Thread
Display Modes
Linear Mode Linear Mode
Hybrid Mode Switch to Hybrid Mode
Threaded Mode Switch to Threaded Mode
Search this Thread

Advanced Search
Rate This Thread
ExcellentExcellent
GoodGood
AverageAverage
BadBad
TerribleTerrible
Posting Rules
You may post new threads
You may post replies
You may post attachments
You may edit your posts
vB code is On
Smilies are On
code is Off
HTML code is Off

Forum Jump
User Control PanelPrivate MessagesSubscriptionsWho's OnlineSearch ForumsForums Home Supplements Product Reviews - Help Out! Supplement Logs Supplement Wars! Supplement Science Workout Programs Workout Journals Derek Charlebois' Contest Prep Section! Exercises IFBB Pro Bodybuilding Specifically For You Teen Bodybuilding Advanced Teen Bodybuilding Over Age 35 Female Bodybuilding Nutrition and Dieting Training General Chat Journaling Supplements For Women Powerlifting/Strongman Powerlifting Workouts - Training Journals More General Categories Post Your Pictures Post Your Own Articles! Sports Training Fitness Competitions Nutrition Keto Contest Preparation Losing Fat Steroids Cycle Logs Pics Of Steroids Sample Cycles Best Of The Steroids Forum - FAQs And Info For Women Homebrews Hormone Replacement Therapy Personals - Meet Other Bodybuilders Misc. WWE Wrestling Forum Religion / Politics Music Relationship Help Workout Equipment Latest Bodybuilding Issues Topic Of The Week! Workout Of The Week BB.com Marketing - Help Us Design Our Ads! Article Reviews!


All times are GMT -6. The time now is 06:27 PM.

-- Bodybuilding.com Forums vBulletin 3 Style-- Bodybuilding.com Classic Style-- Hardwired - Black
Contact Us - Bodybuilding.com - Archive - Top

Powered by vBulletin Version 3.5.2
Copyright ©2000 - 2005, Jelsoft Enterprises Ltd.
vBulletin, Copyright 2000 - 2002,


EA[SIZE="7"]EACH ONE OF THESE YOU MAKE I WILL FUCK IT UP
el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy ance to unexpected loading? That is what the principle of Gradual
Progressive Overload is about, isn't it?

THE REAL DANGERS

The sooner folk realize that safety of execution does not depend primarily on
the exercise alone, but the technique with which it is executed. Thus, a full
squat executed slowly over full range may produce smaller patellar tendon
forces than a part-range squat done a bit more rapidly. As a matter of fact,
the patellar tendon force is frequently much greater during step aerobics,
running, jumping, kicking and swimming than during controlled full squats
with a load even exceeding twice bodymass.

The dangers of a squat (even a part-range one) lie more in inward rotation of
the knees, unequal thrusting with one leg, loss of stability with fatigue or
poor concentration, unskilled use of ballistic action or the use of some
object to raise the heels and increase the stress on the patella and its
tendon.

Does this mean that we should then advise against all these activities? Of
course not! If we presented a table of the stresses and strains acting on all
the tissues of the body during apparently innocuous daily activities
(including the pressure in smaller blood vessels subjected to the pumping
pressure of the heart), we would never get out of bed.

Sorry, these arguments of great forces and stresses and so forth have to be
looked at in context - the body grows, adapts and flourishes in response to
an optimal level of regularly imposed stress. It is also misleading to talk
about forces and tensions being large, because we should only do so in the
context of knowing something about how big, strong and dense the tissues are
upon which they are acting.

If the tendon has a large cross-sectional area and the connective tissue
comprising it is strong and extensible, then we have far less to worry about
than if the tendons were not like that. Remember that a knowledge of the
STRESS (force averaged over the cross-sectional area of the tissue) and
STRAIN (how much the tissues lengthen relative to their original length) is
far more relevant than the force itself. Forget about forces being quoted out
of context - we have to be far more specific than that before we can condemn
some poor exercise to death.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:15 PM #10
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
SOME DISCUSSION OF DISAGREEMENTS

GENERAL

< Like I said above, at no time did I suggest this was appropriate for actual
training but was trying to create an idea of overall form. When did I ever
say "significant weight" or bouncing or doing it fast? Remember my objective
was to help in form, in bodily placement, not in an actual weight training
program . >

***EVERYTHING is part of training and appropriate or inappropriate for
training. My comments about overall form are answered by my analysis of how
much the skills of execution vary all the time and that beginner methods may
not necessarily be enough to ensure that efficiency and safety continue to
reign. In terms of the two criteria applied to problem-solving situations,
those initial drills may be NECESSARY, but they are not SUFFICIENT for
learning squats which gradually increase in degree of difficulty (even if the
difficulty is because one is growing older and weaker!)

If the next response is that the client is never going to add a load and
remain at the same level and number of reps, I must say no more and go my way
in peace. But if progressive increase in fitness is the aim, well, all the
preceding commentary remains relevant.


placement not an actual training routine. >

***Another little problem lurks in this comment. It is commonly believed that
adding an external load is the only way to produce really significant loads
on the joints and tissues. This myth has beset resistance training for
decades and many coaches and doctors still believe that non-load bearing
exercise has to be safer than load-bearing exercise.

If we wander back to Newton's 2nd Law (Force F = Mass x Acceleration), we
learn that the force may be increased either by adding load or by
accelerating the action. In fact, since it is easier to move faster or
accelerate more rapidly with a heavy load, many folk expose themselves to
greater force under unloaded conditions! If one accelerates rapidly, the
effective weight or load imposed on the body DOES become significant! This is
always something we have to watch out for with beginners or those who believe
in using light weights.

< With this present myth of 90 degree angle, are you then suggesting that it
is appropriate for a beginner to do a deep knee bend? >

*** Do the persons suffer from any pre-existing knee problems or weakness? Do
they ever squat in daily life to put on shoes or play with youngsters? Do
they ever run, jump or kick without experiencing knee pain or disability? Is
there any good medical reason which definitely indicates that slow,
controlled full squats without major bouncing are dangerous for them? Do
they always want to have a limited range of functional knee flexion for the
rest of her life? Do they believe that the body was created or evolved NOT to
be used in a controlled fashion (and sometimes for emergencies) over the full
range of its capabilities? If the answer to all those questions is yes,
then let them continue to treat themselves as if they are ready for the
grave!

Also entirely relevant to the 90 degree story is the fact that more research
is emerging which shows that this limited range squatting can actually place
GREATER stress on the various structures of the knee joint than full range
movement.

My old Bulgarian weightlifting coach used to try to convince me that I should
even used a controlled bounce at the bottom of all of my squats in the clean
and snatch to ensure that I did not damage my knees!! He and many of his
colleagues did this for years with loads of as much as 240kg and after
several decades of lifting they still had no obvious knee dysfunction.

I have not come across any research which supports his advice, but it would
appear that he was recommending that one must involve the elastic structures
of the joints to augment the 'pure' muscle contraction characteristic of slow
controlled squats. Why rely just on muscles, when you can use stored elastic
potential energy as well and spare the poor old muscle, seemed to be his
view? I await information from others in this regard.

POSITION OF THE TORSO

Other contributors stressed the importance of squatting with the trunk
vertical, which is another one of those horrible myths about squatting. To
analyze this advice, let us return to the training chair that started all
this discussion.

Sit erect with knees in front of you (or a bit to the side), shoulder width
or so apart, hands folded across the chest, according to the advice we have
just read. Without leaning forwards or shifting the feet further back and
flexing the knees more, try to stand up without leaning forwards or bouncing!

You will find that this is impossible. To stand up, you either have to spread
your legs very wide apart, like the Sumo squat position of the powerlifter,
or move the feet backwards and lean forward. For most 'average' folk and
serious lifters, the latter position quite naturally teaches you your
individual degree of forward trunk lean for squatting and deadlifting. You
HAVE to lean forward to squat or deadlift (now don't quote some of those
weird 19th century lifts with the load behind the ankles to prove this
wrong!); that is determined by the biomechanics of the movement!

And never forget to hold the breath, even without a load, for this is what
nature decreed should happen to stabilize the trunk and protect the lower
spine! Your blood pressure will rise in proportion to the size of the load
and the amount of effort that you are willing to put into the action. If you
have cardiocirculatory problems, and you insist on squatting with weights,
then keep your mouth open and gradually breathe out to prevent intrathoracic
and intra-abdominal pressure from increasing too much - and avoid using
maximal loads!

< Regarding to POSITION OF THE TORSO during squatting: I believe many people
get confused by the advice to keep one's back "straight." Dr. Siff is right,
in my experience -- you can't keep your torso perpendicular to the floor
without some sort of odd foot position. But you MUST keep an arch in your
back. The technique I've always used is to keep the arch in the lower back
and neck buy sort of "pushing out" the chest and abdomen and looking slightly
upwards.

The belief that the spine must be straight during squats and deadlifts is
another one of those confusing snippets of ill-explained training lore. >

STRAIGHT BACK?

The 'advisers' probably mean that the spine should not be flexed forwards or
extended backwards, in some sort of hypothetical straight line. When
challenged on this point, some of them state that this is their simplified
way of stating that the spine should be kept in its neutral position,
whatever that means in the context of a dynamic lift involving a line of
action which changes all the time relative to the direction of the
gravitational pull.

PATTERNS AND RHYTHMS

Some authors (e.g. Cailliett 'Low Back Pain & Disability') refer
simplistically to a lumbar-pelvic rhythm that must be followed to ensure safe
lifting (or squatting), but we have to look at the whole body as a linked
system to appreciate that the actions of squatting and lifting involve many
more actions than those of the pelvis and lumbar spine alone. However, these
authors are correct in identifying that there is a characteristic rhythm or
timed pattern of anatomical (kinesiological) action for the optimal and safe
execution of every exercise.

In the case of the squat, there is a definite rhythm of how the different
joints (ankle, knee, hip, spine) become involved in producing an efficient
and safe movement. This rhythm or timed pattern is really like an exquisitely
orchestrated symphony conducted under automatic and voluntary control of our
brain and nervous system. Every instructor or coach has to conduct a client's
orchestra to produce individualized nervous programs in the brain so that the
muscles will obey the commands to execute an exemplary squat.

POSTURE AND NEUTRALITY

One must maintain a definite lumbar curve during the squat, but this is where
some authorities differ. Some consider that this constitutes lumbar
hypertension and can damage the spine, so they talk about neutral posture,
even though neutrality is defined to apply under static standing upright.

As soon as you lie down or tilt the spine relative to gravity, then we can
attempt to maintain the three natural mobile curvatures of the spine
(cervical, thoracic and lumbar), but this necessitates increasing muscle
tension and changes in other joint angles to approach this standard of
'neutrality'. So, the appearance of neutrality is quite different under
different actions. Even though the spine looks like it is structurally in the
same relative shape, functionally the muscles, ligaments and other tissues
are in radically different states of tension and operation. In other words,
the concept of neutrality (like all the ideas about pelvic tilt) is not at
all as clear-cut as out medical and physiotherapeutic colleagues would have
us believe.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:16 PM #11
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
APPROPRIATE LUMBAR POSITIONING

To resolve the issue of lumbar 'hyperextension' during squatting or lifting,
we must analyze what stabilizes the spine under different conditions. The
muscles act as dynamic or static active stabilizers (since they can
contract), while the ligaments act as passive stabilizers (they cannot
contract). In maintaining the three natural spinal curvatures, it is pleasing
to know that both the muscles and the ligaments (and other tissues such as
the fascia, as well as the pressurised trunk) all cooperate to stabilize the
spine.

However, we cannot say that the loading is distributed equally between
muscles (e.g. erector spinae) and ligaments. This ratio is determined by
one's way of squatting. So, if one tightens the erector muscles as much as
possible, this may cause some of the ligaments to slacken, thereby placing a
greater load on the muscles. If one avoids tensing the erector muscles too
much or allows the lumbar spine to arch forwards, then the ligaments may bear
much greater stress and the muscles tend to decrease their strength output.

DYNAMIC STABILIZATION

It happens that there is an optimal balance between these two undesirable
extremes which allows the contribution by muscles and ligaments to
dynamically adjust to different phases of the squat from the starting to the
end position. The trainee or lifter learns this optimal dynamic balance by
tons of experience, some of which is by the bitter way of making painful or
damaging errors.

There is not one precise static position of the spine or hips, though there
is a typical ratio at each set of joint angle (knees, hips, spine, neck
etc.). The ratios change over the range of movement and one learns to develop
great proprioceptive skills to enable you to adjust rapidly and
automatically.

So, we can now appreciate how inadequate it is in the overall picture to
learn by squatting onto a seat or in a part range movement from which we are
told never to deviate, because one must use a specific single type of pelvic
tilt, lumbar angle of concavity, knee angle and so forth.

OBVIOUS ADVICE

We can, of course, make cautionary statements about avoiding actions which
have been seen to have caused serious injuries during squats and all
exercises, for that matter - such as rounding the lower back and twisting
simultaneously, bouncing vigorously in an uncontrolled fashion on totally
relaxed, using a weight which is too heavy to maintain appropriate technique,
bouncing the buttocks off a seat while using a significant load or
accelerating rapidly and squatting when one is fatigued, sore or injured.
Such advice is wise and advisable. But first and foremost are the rules that
perfection of technique and intuitive sensitivity to any changes will go a
long way to preventing injury and ensuring progress.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-14-2005, 06:10 PM #12
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Excellent information. When I squat while keeping my back straight, I can only get down to about 3-5 inches above parallel. If I bend at the waist while maintaining the described arch and look slightly upwards, does it appear that I will be able to bet rock bottom? I do not have a lot of flexibility in my hips and thought that was the reason for not getting any lower, even with no resistence at all?
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-14-2005, 06:12 PM #13
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Practice with a broomstick first and practice your form till you got it dead on. Then move up to the bar, you'll feel weak, but it makes up for it in the end. Form before weight, it is better to have form and the weight will come up gradually.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-16-2005, 12:01 AM #14
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Thanks for the info! I will start my next leg workout with the bar alone and see what happens. My strength is pretty good so I can probably use the bar to start. I guess I got caught up in the ego aspect of lifting. Thanks again, I will keep you posted.
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-17-2005, 08:46 PM #15
LAWofNJ
Jersey in the house

Join Date: Feb 2004
Location: The abomination that has ruled the streets of Jersey since 1988.
Age: 17
Posts: 1,317
Rep Power: 245LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)
Send a message via ICQ to LAWofNJ Send a message via AIM to LAWofNJ Send a message via MSN to LAWofNJ Send a message via Yahoo to LAWofNJ

Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.
__________________
R.I.P Eddie Guerrerro 38 years old
5'9.5"
Mini Bulk Log (ectomorph, beastly metabolism)
Plan: Reach 190, then decide.
11/23/05 172 lbs (No more football ever :()
12/9/05 180 lbs
12/24/05 183.5 lbs
Measurements 12/17/05 (181 lbs)
Chest 39 inches Waist 33 inches Arms 15 inches
Calves 16 inches Shoulders 48 inches Neck 16 inches
Quads 24 inches Wrist 7 inches Ankle 9 1/2 inches
LAWofNJ is offline Add to LAWofNJ's Reputation Report Bad Post Reply With Quote Quick reply to this message
LAWofNJ
View Public Profile
Send a private message to LAWofNJ
Send email to LAWofNJ
Visit LAWofNJ's homepage!
Find More Posts by LAWofNJ
Add LAWofNJ to Your Buddy List
Old 12-17-2005, 08:56 PM #16
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Quote:
Originally Posted by LAWofNJ
Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.

Low box squat - single-leg split squat - pull-through - stiff-legs
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Reply

« Previous Thread | Next Thread »

vBulletin Message

Cancel Changes
Quick Reply
The following errors occurred when this message was submitted
Okay
Message:
Options
Show your signature
Quote message in reply?
Posting Quick Reply - Please Wait


Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Subscription Subscribe to this Thread
Display Modes
Linear Mode Linear Mode
Hybrid Mode Switch to Hybrid Mode
Threaded Mode Switch to Threaded Mode
Search this Thread

Advanced Search
Rate This Thread
ExcellentExcellent
GoodGood
AverageAverage
BadBad
TerribleTerrible
Posting Rules
You may post new threads
You may post replies
You may post attachments
You may edit your posts
vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump
User Control PanelPrivate MessagesSubscriptionsWho's OnlineSearch ForumsForums Home Supplements Product Reviews - Help Out! Supplement Logs Supplement Wars! Supplement Science Workout Programs Workout Journals Derek Charlebois' Contest Prep Section! Exercises IFBB Pro Bodybuilding Specifically For You Teen Bodybuilding Advanced Teen Bodybuilding Over Age 35 Female Bodybuilding Nutrition and Dieting Training General Chat Journaling Supplements For Women Powerlifting/Strongman Powerlifting Workouts - Training Journals More General Categories Post Your Pictures Post Your Own Articles! Sports Training Fitness Competitions Nutrition Keto Contest Preparation Losing Fat Steroids Cycle Logs Pics Of Steroids Sample Cycles Best Of The Steroids Forum - FAQs And Info For Women Homebrews Hormone Replacement Therapy Personals - Meet Other Bodybuilders Misc. WWE Wrestling Forum Religion / Politics Music Relationship Help Workout Equipment Latest Bodybuilding Issues Topic Of The Week! Workout Of The Week BB.com Marketing - Help Us Design Our Ads! Article Reviews!


All times are GMT -6. The time now is 06:27 PM.

-- Bodybuilding.com Forums vBulletin 3 Style-- Bodybuilding.com Classic Style-- Hardwired - Black
Contact Us - Bodybuilding.com - Archive - Top

Powered by vBulletin Version 3.5.2
Copyright ©2000 - 2005, Jelsoft Enterprises Ltd.
vBulletin, Copyright 2000 - 2002, ance to unexpected loading? That is what the principle of Gradual
Progressive Overload is about, isn't it?

THE REAL DANGERS

The sooner folk realize that safety of execution does not depend primarily on
the exercise alone, but the technique with which it is executed. Thus, a full
squat executed slowly over full range may produce smaller patellar tendon
forces than a part-range squat done a bit more rapidly. As a matter of fact,
the patellar tendon force is frequently much greater during step aerobics,
running, jumping, kicking and swimming than during controlled full squats
with a load even exceeding twice bodymass.

The dangers of a squat (even a part-range one) lie more in inward rotation of
the knees, unequal thrusting with one leg, loss of stability with fatigue or
poor concentration, unskilled use of ballistic action or the use of some
object to raise the heels and increase the stress on the patella and its
tendon.

Does this mean that we should then advise against all these activities? Of
course not! If we presented a table of the stresses and strains acting on all
the tissues of the body during apparently innocuous daily activities
(including the pressure in smaller blood vessels subjected to the pumping
pressure of the heart), we would never get out of bed.

Sorry, these arguments of great forces and stresses and so forth have to be
looked at in context - the body grows, adapts and flourishes in response to
an optimal level of regularly imposed stress. It is also misleading to talk
about forces and tensions being large, because we should only do so in the
context of knowing something about how big, strong and dense the tissues are
upon which they are acting.

If the tendon has a large cross-sectional area and the connective tissue
comprising it is strong and extensible, then we have far less to worry about
than if the tendons were not like that. Remember that a knowledge of the
STRESS (force averaged over the cross-sectional area of the tissue) and
STRAIN (how much the tissues lengthen relative to their original length) is
far more relevant than the force itself. Forget about forces being quoted out
of context - we have to be far more specific than that before we can condemn
some poor exercise to death.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:15 PM #10
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
SOME DISCUSSION OF DISAGREEMENTS

GENERAL

< Like I said above, at no time did I suggest this was appropriate for actual
training but was trying to create an idea of overall form. When did I ever
say "significant weight" or bouncing or doing it fast? Remember my objective
was to help in form, in bodily placement, not in an actual weight training
program . >

***EVERYTHING is part of training and appropriate or inappropriate for
training. My comments about overall form are answered by my analysis of how
much the skills of execution vary all the time and that beginner methods may
not necessarily be enough to ensure that efficiency and safety continue to
reign. In terms of the two criteria applied to problem-solving situations,
those initial drills may be NECESSARY, but they are not SUFFICIENT for
learning squats which gradually increase in degree of difficulty (even if the
difficulty is because one is growing older and weaker!)

If the next response is that the client is never going to add a load and
remain at the same level and number of reps, I must say no more and go my way
in peace. But if progressive increase in fitness is the aim, well, all the
preceding commentary remains relevant.


placement not an actual training routine. >

***Another little problem lurks in this comment. It is commonly believed that
adding an external load is the only way to produce really significant loads
on the joints and tissues. This myth has beset resistance training for
decades and many coaches and doctors still believe that non-load bearing
exercise has to be safer than load-bearing exercise.

If we wander back to Newton's 2nd Law (Force F = Mass x Acceleration), we
learn that the force may be increased either by adding load or by
accelerating the action. In fact, since it is easier to move faster or
accelerate more rapidly with a heavy load, many folk expose themselves to
greater force under unloaded conditions! If one accelerates rapidly, the
effective weight or load imposed on the body DOES become significant! This is
always something we have to watch out for with beginners or those who believe
in using light weights.

< With this present myth of 90 degree angle, are you then suggesting that it
is appropriate for a beginner to do a deep knee bend? >

*** Do the persons suffer from any pre-existing knee problems or weakness? Do
they ever squat in daily life to put on shoes or play with youngsters? Do
they ever run, jump or kick without experiencing knee pain or disability? Is
there any good medical reason which definitely indicates that slow,
controlled full squats without major bouncing are dangerous for them? Do
they always want to have a limited range of functional knee flexion for the
rest of her life? Do they believe that the body was created or evolved NOT to
be used in a controlled fashion (and sometimes for emergencies) over the full
range of its capabilities? If the answer to all those questions is yes,
then let them continue to treat themselves as if they are ready for the
grave!

Also entirely relevant to the 90 degree story is the fact that more research
is emerging which shows that this limited range squatting can actually place
GREATER stress on the various structures of the knee joint than full range
movement.

My old Bulgarian weightlifting coach used to try to convince me that I should
even used a controlled bounce at the bottom of all of my squats in the clean
and snatch to ensure that I did not damage my knees!! He and many of his
colleagues did this for years with loads of as much as 240kg and after
several decades of lifting they still had no obvious knee dysfunction.

I have not come across any research which supports his advice, but it would
appear that he was recommending that one must involve the elastic structures
of the joints to augment the 'pure' muscle contraction characteristic of slow
controlled squats. Why rely just on muscles, when you can use stored elastic
potential energy as well and spare the poor old muscle, seemed to be his
view? I await information from others in this regard.

POSITION OF THE TORSO

Other contributors stressed the importance of squatting with the trunk
vertical, which is another one of those horrible myths about squatting. To
analyze this advice, let us return to the training chair that started all
this discussion.

Sit erect with knees in front of you (or a bit to the side), shoulder width
or so apart, hands folded across the chest, according to the advice we have
just read. Without leaning forwards or shifting the feet further back and
flexing the knees more, try to stand up without leaning forwards or bouncing!

You will find that this is impossible. To stand up, you either have to spread
your legs very wide apart, like the Sumo squat position of the powerlifter,
or move the feet backwards and lean forward. For most 'average' folk and
serious lifters, the latter position quite naturally teaches you your
individual degree of forward trunk lean for squatting and deadlifting. You
HAVE to lean forward to squat or deadlift (now don't quote some of those
weird 19th century lifts with the load behind the ankles to prove this
wrong!); that is determined by the biomechanics of the movement!

And never forget to hold the breath, even without a load, for this is what
nature decreed should happen to stabilize the trunk and protect the lower
spine! Your blood pressure will rise in proportion to the size of the load
and the amount of effort that you are willing to put into the action. If you
have cardiocirculatory problems, and you insist on squatting with weights,
then keep your mouth open and gradually breathe out to prevent intrathoracic
and intra-abdominal pressure from increasing too much - and avoid using
maximal loads!

< Regarding to POSITION OF THE TORSO during squatting: I believe many people
get confused by the advice to keep one's back "straight." Dr. Siff is right,
in my experience -- you can't keep your torso perpendicular to the floor
without some sort of odd foot position. But you MUST keep an arch in your
back. The technique I've always used is to keep the arch in the lower back
and neck buy sort of "pushing out" the chest and abdomen and looking slightly
upwards.

The belief that the spine must be straight during squats and deadlifts is
another one of those confusing snippets of ill-explained training lore. >

STRAIGHT BACK?

The 'advisers' probably mean that the spine should not be flexed forwards or
extended backwards, in some sort of hypothetical straight line. When
challenged on this point, some of them state that this is their simplified
way of stating that the spine should be kept in its neutral position,
whatever that means in the context of a dynamic lift involving a line of
action which changes all the time relative to the direction of the
gravitational pull.

PATTERNS AND RHYTHMS

Some authors (e.g. Cailliett 'Low Back Pain & Disability') refer
simplistically to a lumbar-pelvic rhythm that must be followed to ensure safe
lifting (or squatting), but we have to look at the whole body as a linked
system to appreciate that the actions of squatting and lifting involve many
more actions than those of the pelvis and lumbar spine alone. However, these
authors are correct in identifying that there is a characteristic rhythm or
timed pattern of anatomical (kinesiological) action for the optimal and safe
execution of every exercise.

In the case of the squat, there is a definite rhythm of how the different
joints (ankle, knee, hip, spine) become involved in producing an efficient
and safe movement. This rhythm or timed pattern is really like an exquisitely
orchestrated symphony conducted under automatic and voluntary control of our
brain and nervous system. Every instructor or coach has to conduct a client's
orchestra to produce individualized nervous programs in the brain so that the
muscles will obey the commands to execute an exemplary squat.

POSTURE AND NEUTRALITY

One must maintain a definite lumbar curve during the squat, but this is where
some authorities differ. Some consider that this constitutes lumbar
hypertension and can damage the spine, so they talk about neutral posture,
even though neutrality is defined to apply under static standing upright.

As soon as you lie down or tilt the spine relative to gravity, then we can
attempt to maintain the three natural mobile curvatures of the spine
(cervical, thoracic and lumbar), but this necessitates increasing muscle
tension and changes in other joint angles to approach this standard of
'neutrality'. So, the appearance of neutrality is quite different under
different actions. Even though the spine looks like it is structurally in the
same relative shape, functionally the muscles, ligaments and other tissues
are in radically different states of tension and operation. In other words,
the concept of neutrality (like all the ideas about pelvic tilt) is not at
all as clear-cut as out medical and physiotherapeutic colleagues would have
us believe.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:16 PM #11
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
APPROPRIATE LUMBAR POSITIONING

To resolve the issue of lumbar 'hyperextension' during squatting or lifting,
we must analyze what stabilizes the spine under different conditions. The
muscles act as dynamic or static active stabilizers (since they can
contract), while the ligaments act as passive stabilizers (they cannot
contract). In maintaining the three natural spinal curvatures, it is pleasing
to know that both the muscles and the ligaments (and other tissues such as
the fascia, as well as the pressurised trunk) all cooperate to stabilize the
spine.

However, we cannot say that the loading is distributed equally between
muscles (e.g. erector spinae) and ligaments. This ratio is determined by
one's way of squatting. So, if one tightens the erector muscles as much as
possible, this may cause some of the ligaments to slacken, thereby placing a
greater load on the muscles. If one avoids tensing the erector muscles too
much or allows the lumbar spine to arch forwards, then the ligaments may bear
much greater stress and the muscles tend to decrease their strength output.

DYNAMIC STABILIZATION

It happens that there is an optimal balance between these two undesirable
extremes which allows the contribution by muscles and ligaments to
dynamically adjust to different phases of the squat from the starting to the
end position. The trainee or lifter learns this optimal dynamic balance by
tons of experience, some of which is by the bitter way of making painful or
damaging errors.

There is not one precise static position of the spine or hips, though there
is a typical ratio at each set of joint angle (knees, hips, spine, neck
etc.). The ratios change over the range of movement and one learns to develop
great proprioceptive skills to enable you to adjust rapidly and
automatically.

So, we can now appreciate how inadequate it is in the overall picture to
learn by squatting onto a seat or in a part range movement from which we are
told never to deviate, because one must use a specific single type of pelvic
tilt, lumbar angle of concavity, knee angle and so forth.

OBVIOUS ADVICE

We can, of course, make cautionary statements about avoiding actions which
have been seen to have caused serious injuries during squats and all
exercises, for that matter - such as rounding the lower back and twisting
simultaneously, bouncing vigorously in an uncontrolled fashion on totally
relaxed, using a weight which is too heavy to maintain appropriate technique,
bouncing the buttocks off a seat while using a significant load or
accelerating rapidly and squatting when one is fatigued, sore or injured.
Such advice is wise and advisable. But first and foremost are the rules that
perfection of technique and intuitive sensitivity to any changes will go a
long way to preventing injury and ensuring progress.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-14-2005, 06:10 PM #12
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Excellent information. When I squat while keeping my back straight, I can only get down to about 3-5 inches above parallel. If I bend at the waist while maintaining the described arch and look slightly upwards, does it appear that I will be able to bet rock bottom? I do not have a lot of flexibility in my hips and thought that was the reason for not getting any lower, even with no resistence at all?
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-14-2005, 06:12 PM #13
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Practice with a broomstick first and practice your form till you got it dead on. Then move up to the bar, you'll feel weak, but it makes up for it in the end. Form before weight, it is better to have form and the weight will come up gradually.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-16-2005, 12:01 AM #14
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Thanks for the info! I will start my next leg workout with the bar alone and see what happens. My strength is pretty good so I can probably use the bar to start. I guess I got caught up in the ego aspect of lifting. Thanks again, I will keep you posted.
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-17-2005, 08:46 PM #15
LAWofNJ
Jersey in the house

Join Date: Feb 2004
Location: The abomination that has ruled the streets of Jersey since 1988.
Age: 17
Posts: 1,317
Rep Power: 245LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)
Send a message via ICQ to LAWofNJ Send a message via AIM to LAWofNJ Send a message via MSN to LAWofNJ Send a message via Yahoo to LAWofNJ

Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.
__________________
R.I.P Eddie Guerrerro 38 years old
5'9.5"
Mini Bulk Log (ectomorph, beastly metabolism)
Plan: Reach 190, then decide.
11/23/05 172 lbs (No more football ever :()
12/9/05 180 lbs
12/24/05 183.5 lbs
Measurements 12/17/05 (181 lbs)
Chest 39 inches Waist 33 inches Arms 15 inches
Calves 16 inches Shoulders 48 inches Neck 16 inches
Quads 24 inches Wrist 7 inches Ankle 9 1/2 inches
LAWofNJ is offline Add to LAWofNJ's Reputation Report Bad Post Reply With Quote Quick reply to this message
LAWofNJ
View Public Profile
Send a private message to LAWofNJ
Send email to LAWofNJ
Visit LAWofNJ's homepage!
Find More Posts by LAWofNJ
Add LAWofNJ to Your Buddy List
Old 12-17-2005, 08:56 PM #16
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Quote:
Originally Posted by LAWofNJ
Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.

Low box squat - single-leg split squat - pull-through - stiff-legs
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Reply

« Previous Thread | Next Thread »

vBulletin Message

Cancel Changes
Quick Reply
The following errors occurred when this message was submitted
Okay
Message:
Options
Show your signature
Quote message in reply?
Posting Quick Reply - Please Wait


Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Subscription Subscribe to this Thread
Display Modes
Linear Mode Linear Mode
Hybrid Mode Switch to Hybrid Mode
Threaded Mode Switch to Threaded Mode
Search this Thread

Advanced Search
Rate This Thread
ExcellentExcellent
GoodGood
AverageAverage
BadBad
TerribleTerrible
Posting Rules
You may post new threads
You may post replies
You may post attachments
You may edit your posts
vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump
User Control PanelPrivate MessagesSubscriptionsWho's OnlineSearch ForumsForums Home Supplements Product Reviews - Help Out! Supplement Logs Supplement Wars! Supplement Science Workout Programs Workout Journals Derek Charlebois' Contest Prep Section! Exercises IFBB Pro Bodybuilding Specifically For You Teen Bodybuilding Advanced Teen Bodybuilding Over Age 35 Female Bodybuilding Nutrition and Dieting Training General Chat Journaling Supplements For Women Powerlifting/Strongman Powerlifting Workouts - Training Journals More General Categories Post Your Pictures Post Your Own Articles! Sports Training Fitness Competitions Nutrition Keto Contest Preparation Losing Fat Steroids Cycle Logs Pics Of Steroids Sample Cycles Best Of The Steroids Forum - FAQs And Info For Women Homebrews Hormone Replacement Therapy Personals - Meet Other Bodybuilders Misc. WWE Wrestling Forum Religion / Politics Music Relationship Help Workout Equipment Latest Bodybuilding Issues Topic Of The Week! Workout Of The Week BB.com Marketing - Help Us Design Our Ads! Article Reviews!


All times are GMT -6. The time now is 06:27 PM.

-- Bodybuilding.com Forums vBulletin 3 Style-- Bodybuilding.com Classic Style-- Hardwired - Black
Contact Us - Bodybuilding.com - Archive - Top

Powered by vBulletin Version 3.5.2
Copyright ©2000 - 2005, Jelsoft Enterprises Ltd.
vBulletin, Copyright 2000 - 2002, ance to unexpected loading? That is what the principle of Gradual
Progressive Overload is about, isn't it?

THE REAL DANGERS

The sooner folk realize that safety of execution does not depend primarily on
the exercise alone, but the technique with which it is executed. Thus, a full
squat executed slowly over full range may produce smaller patellar tendon
forces than a part-range squat done a bit more rapidly. As a matter of fact,
the patellar tendon force is frequently much greater during step aerobics,
running, jumping, kicking and swimming than during controlled full squats
with a load even exceeding twice bodymass.

The dangers of a squat (even a part-range one) lie more in inward rotation of
the knees, unequal thrusting with one leg, loss of stability with fatigue or
poor concentration, unskilled use of ballistic action or the use of some
object to raise the heels and increase the stress on the patella and its
tendon.

Does this mean that we should then advise against all these activities? Of
course not! If we presented a table of the stresses and strains acting on all
the tissues of the body during apparently innocuous daily activities
(including the pressure in smaller blood vessels subjected to the pumping
pressure of the heart), we would never get out of bed.

Sorry, these arguments of great forces and stresses and so forth have to be
looked at in context - the body grows, adapts and flourishes in response to
an optimal level of regularly imposed stress. It is also misleading to talk
about forces and tensions being large, because we should only do so in the
context of knowing something about how big, strong and dense the tissues are
upon which they are acting.

If the tendon has a large cross-sectional area and the connective tissue
comprising it is strong and extensible, then we have far less to worry about
than if the tendons were not like that. Remember that a knowledge of the
STRESS (force averaged over the cross-sectional area of the tissue) and
STRAIN (how much the tissues lengthen relative to their original length) is
far more relevant than the force itself. Forget about forces being quoted out
of context - we have to be far more specific than that before we can condemn
some poor exercise to death.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:15 PM #10
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
SOME DISCUSSION OF DISAGREEMENTS

GENERAL

< Like I said above, at no time did I suggest this was appropriate for actual
training but was trying to create an idea of overall form. When did I ever
say "significant weight" or bouncing or doing it fast? Remember my objective
was to help in form, in bodily placement, not in an actual weight training
program . >

***EVERYTHING is part of training and appropriate or inappropriate for
training. My comments about overall form are answered by my analysis of how
much the skills of execution vary all the time and that beginner methods may
not necessarily be enough to ensure that efficiency and safety continue to
reign. In terms of the two criteria applied to problem-solving situations,
those initial drills may be NECESSARY, but they are not SUFFICIENT for
learning squats which gradually increase in degree of difficulty (even if the
difficulty is because one is growing older and weaker!)

If the next response is that the client is never going to add a load and
remain at the same level and number of reps, I must say no more and go my way
in peace. But if progressive increase in fitness is the aim, well, all the
preceding commentary remains relevant.


placement not an actual training routine. >

***Another little problem lurks in this comment. It is commonly believed that
adding an external load is the only way to produce really significant loads
on the joints and tissues. This myth has beset resistance training for
decades and many coaches and doctors still believe that non-load bearing
exercise has to be safer than load-bearing exercise.

If we wander back to Newton's 2nd Law (Force F = Mass x Acceleration), we
learn that the force may be increased either by adding load or by
accelerating the action. In fact, since it is easier to move faster or
accelerate more rapidly with a heavy load, many folk expose themselves to
greater force under unloaded conditions! If one accelerates rapidly, the
effective weight or load imposed on the body DOES become significant! This is
always something we have to watch out for with beginners or those who believe
in using light weights.

< With this present myth of 90 degree angle, are you then suggesting that it
is appropriate for a beginner to do a deep knee bend? >

*** Do the persons suffer from any pre-existing knee problems or weakness? Do
they ever squat in daily life to put on shoes or play with youngsters? Do
they ever run, jump or kick without experiencing knee pain or disability? Is
there any good medical reason which definitely indicates that slow,
controlled full squats without major bouncing are dangerous for them? Do
they always want to have a limited range of functional knee flexion for the
rest of her life? Do they believe that the body was created or evolved NOT to
be used in a controlled fashion (and sometimes for emergencies) over the full
range of its capabilities? If the answer to all those questions is yes,
then let them continue to treat themselves as if they are ready for the
grave!

Also entirely relevant to the 90 degree story is the fact that more research
is emerging which shows that this limited range squatting can actually place
GREATER stress on the various structures of the knee joint than full range
movement.

My old Bulgarian weightlifting coach used to try to convince me that I should
even used a controlled bounce at the bottom of all of my squats in the clean
and snatch to ensure that I did not damage my knees!! He and many of his
colleagues did this for years with loads of as much as 240kg and after
several decades of lifting they still had no obvious knee dysfunction.

I have not come across any research which supports his advice, but it would
appear that he was recommending that one must involve the elastic structures
of the joints to augment the 'pure' muscle contraction characteristic of slow
controlled squats. Why rely just on muscles, when you can use stored elastic
potential energy as well and spare the poor old muscle, seemed to be his
view? I await information from others in this regard.

POSITION OF THE TORSO

Other contributors stressed the importance of squatting with the trunk
vertical, which is another one of those horrible myths about squatting. To
analyze this advice, let us return to the training chair that started all
this discussion.

Sit erect with knees in front of you (or a bit to the side), shoulder width
or so apart, hands folded across the chest, according to the advice we have
just read. Without leaning forwards or shifting the feet further back and
flexing the knees more, try to stand up without leaning forwards or bouncing!

You will find that this is impossible. To stand up, you either have to spread
your legs very wide apart, like the Sumo squat position of the powerlifter,
or move the feet backwards and lean forward. For most 'average' folk and
serious lifters, the latter position quite naturally teaches you your
individual degree of forward trunk lean for squatting and deadlifting. You
HAVE to lean forward to squat or deadlift (now don't quote some of those
weird 19th century lifts with the load behind the ankles to prove this
wrong!); that is determined by the biomechanics of the movement!

And never forget to hold the breath, even without a load, for this is what
nature decreed should happen to stabilize the trunk and protect the lower
spine! Your blood pressure will rise in proportion to the size of the load
and the amount of effort that you are willing to put into the action. If you
have cardiocirculatory problems, and you insist on squatting with weights,
then keep your mouth open and gradually breathe out to prevent intrathoracic
and intra-abdominal pressure from increasing too much - and avoid using
maximal loads!

< Regarding to POSITION OF THE TORSO during squatting: I believe many people
get confused by the advice to keep one's back "straight." Dr. Siff is right,
in my experience -- you can't keep your torso perpendicular to the floor
without some sort of odd foot position. But you MUST keep an arch in your
back. The technique I've always used is to keep the arch in the lower back
and neck buy sort of "pushing out" the chest and abdomen and looking slightly
upwards.

The belief that the spine must be straight during squats and deadlifts is
another one of those confusing snippets of ill-explained training lore. >

STRAIGHT BACK?

The 'advisers' probably mean that the spine should not be flexed forwards or
extended backwards, in some sort of hypothetical straight line. When
challenged on this point, some of them state that this is their simplified
way of stating that the spine should be kept in its neutral position,
whatever that means in the context of a dynamic lift involving a line of
action which changes all the time relative to the direction of the
gravitational pull.

PATTERNS AND RHYTHMS

Some authors (e.g. Cailliett 'Low Back Pain & Disability') refer
simplistically to a lumbar-pelvic rhythm that must be followed to ensure safe
lifting (or squatting), but we have to look at the whole body as a linked
system to appreciate that the actions of squatting and lifting involve many
more actions than those of the pelvis and lumbar spine alone. However, these
authors are correct in identifying that there is a characteristic rhythm or
timed pattern of anatomical (kinesiological) action for the optimal and safe
execution of every exercise.

In the case of the squat, there is a definite rhythm of how the different
joints (ankle, knee, hip, spine) become involved in producing an efficient
and safe movement. This rhythm or timed pattern is really like an exquisitely
orchestrated symphony conducted under automatic and voluntary control of our
brain and nervous system. Every instructor or coach has to conduct a client's
orchestra to produce individualized nervous programs in the brain so that the
muscles will obey the commands to execute an exemplary squat.

POSTURE AND NEUTRALITY

One must maintain a definite lumbar curve during the squat, but this is where
some authorities differ. Some consider that this constitutes lumbar
hypertension and can damage the spine, so they talk about neutral posture,
even though neutrality is defined to apply under static standing upright.

As soon as you lie down or tilt the spine relative to gravity, then we can
attempt to maintain the three natural mobile curvatures of the spine
(cervical, thoracic and lumbar), but this necessitates increasing muscle
tension and changes in other joint angles to approach this standard of
'neutrality'. So, the appearance of neutrality is quite different under
different actions. Even though the spine looks like it is structurally in the
same relative shape, functionally the muscles, ligaments and other tissues
are in radically different states of tension and operation. In other words,
the concept of neutrality (like all the ideas about pelvic tilt) is not at
all as clear-cut as out medical and physiotherapeutic colleagues would have
us believe.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-12-2005, 05:16 PM #11
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Mel Siff on Squatting
APPROPRIATE LUMBAR POSITIONING

To resolve the issue of lumbar 'hyperextension' during squatting or lifting,
we must analyze what stabilizes the spine under different conditions. The
muscles act as dynamic or static active stabilizers (since they can
contract), while the ligaments act as passive stabilizers (they cannot
contract). In maintaining the three natural spinal curvatures, it is pleasing
to know that both the muscles and the ligaments (and other tissues such as
the fascia, as well as the pressurised trunk) all cooperate to stabilize the
spine.

However, we cannot say that the loading is distributed equally between
muscles (e.g. erector spinae) and ligaments. This ratio is determined by
one's way of squatting. So, if one tightens the erector muscles as much as
possible, this may cause some of the ligaments to slacken, thereby placing a
greater load on the muscles. If one avoids tensing the erector muscles too
much or allows the lumbar spine to arch forwards, then the ligaments may bear
much greater stress and the muscles tend to decrease their strength output.

DYNAMIC STABILIZATION

It happens that there is an optimal balance between these two undesirable
extremes which allows the contribution by muscles and ligaments to
dynamically adjust to different phases of the squat from the starting to the
end position. The trainee or lifter learns this optimal dynamic balance by
tons of experience, some of which is by the bitter way of making painful or
damaging errors.

There is not one precise static position of the spine or hips, though there
is a typical ratio at each set of joint angle (knees, hips, spine, neck
etc.). The ratios change over the range of movement and one learns to develop
great proprioceptive skills to enable you to adjust rapidly and
automatically.

So, we can now appreciate how inadequate it is in the overall picture to
learn by squatting onto a seat or in a part range movement from which we are
told never to deviate, because one must use a specific single type of pelvic
tilt, lumbar angle of concavity, knee angle and so forth.

OBVIOUS ADVICE

We can, of course, make cautionary statements about avoiding actions which
have been seen to have caused serious injuries during squats and all
exercises, for that matter - such as rounding the lower back and twisting
simultaneously, bouncing vigorously in an uncontrolled fashion on totally
relaxed, using a weight which is too heavy to maintain appropriate technique,
bouncing the buttocks off a seat while using a significant load or
accelerating rapidly and squatting when one is fatigued, sore or injured.
Such advice is wise and advisable. But first and foremost are the rules that
perfection of technique and intuitive sensitivity to any changes will go a
long way to preventing injury and ensuring progress.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-14-2005, 06:10 PM #12
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Excellent information. When I squat while keeping my back straight, I can only get down to about 3-5 inches above parallel. If I bend at the waist while maintaining the described arch and look slightly upwards, does it appear that I will be able to bet rock bottom? I do not have a lot of flexibility in my hips and thought that was the reason for not getting any lower, even with no resistence at all?
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-14-2005, 06:12 PM #13
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Practice with a broomstick first and practice your form till you got it dead on. Then move up to the bar, you'll feel weak, but it makes up for it in the end. Form before weight, it is better to have form and the weight will come up gradually.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Old 12-16-2005, 12:01 AM #14
StrongrthnIlook
Registered User

Join Date: Nov 2005
Posts: 85
Rep Power: 1StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)StrongrthnIlook has a spectacular aura about. (+250)

Thanks for the info! I will start my next leg workout with the bar alone and see what happens. My strength is pretty good so I can probably use the bar to start. I guess I got caught up in the ego aspect of lifting. Thanks again, I will keep you posted.
StrongrthnIlook is offline Add to StrongrthnIlook's Reputation Report Bad Post Reply With Quote Quick reply to this message
StrongrthnIlook
View Public Profile
Send a private message to StrongrthnIlook
Find More Posts by StrongrthnIlook
Add StrongrthnIlook to Your Buddy List
Old 12-17-2005, 08:46 PM #15
LAWofNJ
Jersey in the house

Join Date: Feb 2004
Location: The abomination that has ruled the streets of Jersey since 1988.
Age: 17
Posts: 1,317
Rep Power: 245LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)LAWofNJ has a reputation beyond repute. Best rank possible! (+100000)
Send a message via ICQ to LAWofNJ Send a message via AIM to LAWofNJ Send a message via MSN to LAWofNJ Send a message via Yahoo to LAWofNJ

Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.
__________________
R.I.P Eddie Guerrerro 38 years old
5'9.5"
Mini Bulk Log (ectomorph, beastly metabolism)
Plan: Reach 190, then decide.
11/23/05 172 lbs (No more football ever :()
12/9/05 180 lbs
12/24/05 183.5 lbs
Measurements 12/17/05 (181 lbs)
Chest 39 inches Waist 33 inches Arms 15 inches
Calves 16 inches Shoulders 48 inches Neck 16 inches
Quads 24 inches Wrist 7 inches Ankle 9 1/2 inches
LAWofNJ is offline Add to LAWofNJ's Reputation Report Bad Post Reply With Quote Quick reply to this message
LAWofNJ
View Public Profile
Send a private message to LAWofNJ
Send email to LAWofNJ
Visit LAWofNJ's homepage!
Find More Posts by LAWofNJ
Add LAWofNJ to Your Buddy List
Old 12-17-2005, 08:56 PM #16
Squats
Registered User

Join Date: Sep 2005
Posts: 2,195
Rep Power: 541Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)Squats has a reputation beyond repute. Best rank possible! (+100000)

Quote:
Originally Posted by LAWofNJ
Not really on topic, (sortof) but i feel like my balance is a little off. Its not to the point where I see myself falling, but I feel like im a little off balance. Nothing big at all, but i notice this. I feel like im going a lil backwards, (not forwards) Is this a sign, im not hitting my hams enough? or quads, or just utter bullsh!t. I do atleast parallel squats, ham curls, etc. I could throw in SLDL's is this is the case.

Low box squat - single-leg split squat - pull-through - stiff-legs
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote Quick reply to this message
Squats
View Public Profile
Send a private message to Squats
Visit Squats's homepage!
Find More Posts by Squats
Add Squats to Your Buddy List
Reply

« Previous Thread | Next Thread »

vBulletin Message

Cancel Changes
Quick Reply
The following errors occurred when this message was submitted
Okay
Message:
Options
Show your signature
Quote message in reply?
Posting Quick Reply - Please Wait


Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Subscription Subscribe to this Thread
Display Modes
Linear Mode Linear Mode
Hybrid Mode Switch to Hybrid Mode
Threaded Mode Switch to Threaded Mode
Search this Thread

Advanced Search
Rate This Thread
ExcellentExcellent
GoodGood
AverageAverage
BadBad
TerribleTerrible
Posting Rules
You may post new threads
You may post replies
You may post attachments
You may edit your posts
vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump
User Control PanelPrivate MessagesSubscriptionsWho's OnlineSearch ForumsForums Home Supplements Product Reviews - Help Out! Supplement Logs Supplement Wars! Supplement Science Workout Programs Workout Journals Derek Charlebois' Contest Prep Section! Exercises IFBB Pro Bodybuilding Specifically For You Teen Bodybuilding Advanced Teen Bodybuilding Over Age 35 Female Bodybuilding Nutrition and Dieting Training General Chat Journaling Supplements For Women Powerlifting/Strongman Powerlifting Workouts - Training Journals More General Categories Post Your Pictures Post Your Own Articles! Sports Training Fitness Competitions Nutrition Keto Contest Preparation Losing Fat Steroids Cycle Logs Pics Of Steroids Sample Cycles Best Of The Steroids Forum - FAQs And Info For Women Homebrews Hormone Replacement Therapy Personals - Meet Other Bodybuilders Misc. WWE Wrestling Forum Religion / Politics Music Relationship Help Workout Equipment Latest Bodybuilding Issues Topic Of The Week! Workout Of The Week BB.com Marketing - Help Us Design Our Ads! Article Reviews!


All times are GMT -6. The time now is 06:27 PM.

-- Bodybuilding.com Forums vBulletin 3 Style-- Bodybuilding.com Classic Style-- Hardwired - Black
Contact Us - Bodybuilding.com - Archive - Top

Powered by vBulletin Version 3.5.2
Copyright ©2000 - 2005, Jelsoft Enterprises Ltd.
vBulletin, Copyright 2000 - 2002, on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy




































SDGGGGGGGGGGGGGGGGGGUIGHJFGHJKGHAJKLGHJGHJKLHGHAUGHJKDGHAGJKHDFJKGHJKRAHGHUGH
HHHGGFHHGFHFHGFHHGHGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHGHHHHHHHHHHHHHHHHHMuscle Fibers and Training
???SuperTraining??? Pg.57-60

Fiber types differ considerably between individuals, especially between endurance and strength athletes. For instance, vastus medialis biopsies reveal that the proportion of FT fibers in field athletes and weightlifters can be over tree times (i.e. over 60% FT fibers) greater then that of marathon runners (approximately 17% FT fibers) and 50% greater than that of bodybuilders, cyclist and race walkers (all about 40% FT fibers). The importance of fast fibers in short duration explosive or maximal strength efforts is underscored by the fact that fast type IIX fibers contract 10x's faster than slower type I fibers (Anderson et al, 2000)
Near-maximal and explosive resistance training also produces greater hypertrophy of FT fibers than ST fibers (Hakkinen, 1985). In this respect it is noteworthy that maximal muscles power output and potential for explosive movements is determined strongly by the proportion of FT fibers in the relevant muscles (Hakkinen, 1985) Moreover, endurance training reduces vertical jump power, explosive speed and similar FT fibers activities possibly because endurance training may degrade FT fibers, replace them with ST fibers or cause enzymatic and neuromuscular changes more appropriate to slow endurance activities (Armstrong, 1987).
Although research indicates that fiber distribution is strongly determined by genetic factors, it appears as if these differences may also be strongly influenced by the type, intensity and duration of training, as well as the pre-training status of the individual. This becomes particularly evident if the muscle fiber distribution is compared between weightlifters and bodybuilders. Weightlifters have a considerably higher proportion of FT fibers, a fact which cannot explain by the contention that specific genetic types excel at specific sports. Bodybuilders have about 10% fewer FT fibers (or 10% more ST fibers) than untrained subjects, while weightlifters have about 10% more FT fibers. It is apparent that even the specific type of strength training may weightlifters and bodybuilders probably lies in the fact that weightlifters usually execute considerably more low repetition, maximal effort, explosive training than bodybuilders, who have often used moderate loads slowly to failure.
Hather et al (1991) reported that 19 wk of heavy resistance training caused a decrease in the percentage of type IIX/B and an increase in the percentage of type IIA fibers in vastus lateralis, suggesting that resistance training had caused transformation among the fast-twitch fiber subtypes. This was confirmed by further work which also showed that neither MHC I composition nor type I muscles fibers percentage changed with training (Adams et al, 1993).
One has to be cautious, in the simplistically analyzing different activities and athletes on the basis of percentage differences in muscle fiber type, since the cross-section area of all fibers is not the same and we know that force generated by a muscle depends on its cross sectional area ( as well as its level of excitation at any given instant).FT generally are about 30-40% larger in cross-section area than ST fibers (although there are notable exceptions which are discussed later). This means, even if a muscles comprises equal 50% percent of FT and ST fibers, that the overall percentage of FT contribution to total cross-section areas of the muscle can exceed 65%, depending on the degree of hypertrophy (Pipes, 1994; Tesch et al 1983). In individuals and muscles groups with a tendency to contain more FT fibers, this value can be even higher.
Furthermore, it has been found that heavy resistance training enlarges type II fibers twice as much as in slow fibers, which shows that strength training can increase the relative cross-section area of FT fibers without increasing the relative proportion of FT fibers in the muscles (Anderson & Aagaard, 200; Andersen et al, 2000). Since the velocity of muscle contraction depends on the area covered by fast fibers, an athlete may use intense strength training to increase strength and power, even if one cannot change the actual proportion of fast fibers in the muscles.
Another interesting finding in this, after a period of resistance training, MHC IIX content decreases from 9.3 to 2.0%, with a corresponding increase in MHC IIA from 42.4% to 49.6 % (Andersen & Aagarrd, 2000). After a detraining period of 3 months, the amount of MHC IIX reach values that were 17% higher than before and after resistance training, revealing that the research call MHC IIX overshoot. This seems to suggest that, if an athlete wishes to increase the relative amount of fast muscles fibers isoforms, a logical method would be to decrease the training load and allow the fastest fibers to express themselves a few weeds later. This finding appears to lend some support to practice of training ???tapering??? that has been implemented for many years among strength and sprint athletes. It is important to that the this study was carried out on sedentary subjects that situation might be very different among elite athletes. At this stage the use of a 3 month tapering period would be regarded by all athletes as being excessive, so, if we are to be guided by the trial and error experiences of athletes, it might well be found that detraining periods need to be considerably shorter for trained competitors whose ability to distinguish between the different components of detraining, namely the perceived and actual levels of intensity and volume. In the case of heavy strength activities, it is usually excessive volume which tends to have more profound effect then occasional very heavy loads on competitive impairment. One also needs to be appreciated that the volume and intensity as calculated on a typical training card may not concur with the perceived impact of this variable, so that one should also be guided by the athlete???s perception of his condition.
Some researchers have suggested that there may be an optimal or maximum size for individual muscles fibers undergoing training hypertrophy, since efficiency of strength, power and work production decrease if muscles cross-sectional area is too small or to large ( MacDougal et al, 1982; Tesch & Larsson, 1982). Other work tends to corroborate this conclusion (Hakkinen, 1985). This study noted a significant increase in the maximal isometric strength of non-athletes, bu




















































































































el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."
el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy el Siff "Supertraining"
Therefore, if the intention is to train FT fibers for an particular sport, it is vital that high intensity training be concentrated upon.
Further research reveals that this high intensity is not necessarily dependent on the use of 1RM (1 repetition maximum) or near 1 RM loads, but the degree to which the relevant muscles fibers are recruited during the effort. In this respect, the terms Fast twitch and Slow twitch do not necessarily mean that fast movements recruit exclusively FT fibers and the slow movements ST fibers. To analyses the involvement of different fiber types, it is vital to determine the force that needs to be produced. If large acceleration of the load is involved, Newton???s Second Law of Motion decrees that the resulting force will be large. Thus, the maximal force generated during rapid acceleration of a 100kg bench press easily can exceed that maximal force produced during a slowly accelerated 150kg bench press. Both a small load accelerated rapidly and heavy load accelerated slowly but strongly involved the FT fibers. Likewise, explosive movements rely heavily on the action of FT fibers.
Moreover, rapid movements often recruit the muscles stretch (myotatic) reflex, which can elicit a powerful contraction. Relevant to this process is Starling???s Law, which states that the strength of contraction is proportional to the original length of the muscles at the moment of contraction. The idea relationship between tension and length in a sarcomere occurs when the muscles is slight stretched and the actin and myosin filaments just overlap slightly. However, in applying this law, it has to be remembered that the advantaged offered by the stretching may be diminished in case where this stretching occurs at large joint angles which provide poor leverage. The well-known pre-stretch principle in bodybuilding training and the plyometric method in speed-strength training rely on this phenomenon. Many gymnasiums machines are seriously limiting in they do not allow the use to begin the movement with a pres-stretch. Not only does this diminish the force which can be generated, but it also exposes joints to a greater risk of injury because the movement begins without muscular support for the ligaments.
The importance of the nervous system in developing strength cannot be ignored. As stated earlier, the development of strength is related to the number of appropriate muscles fibers firing simultaneously, which is entirely a function of the nervous system. An additional finding is that, if the nerve which normally supplies a ST muscle fiber is surgically interchange (???cross reinnervated???) with one which supplies a FT fiber, the ST fiber will behave like a FT fiber (e.g. Bacou et al, 1996; Barjot et al, 1998) These studies, carried out on rabbits, suggest that sensitivity to motor innervations increases from the glycolytic to oxidative types of fibers, in the order: IIB.IIX/IID>IIA>I ( where the IID, like the IIB fibers types occurred in small mammals as analogues of the human IIX type). In other words, the behavior of muscles would appear to be determined by the activity of the nerve fibers which supply it, a deduction which is discussed farther in the next section.
The rate of the number of fibers firing depends on the voluntary and involuntary processes, the voluntary ones being related to personal motivation and the biofeedback techniques, and the involuntary ones to feedback information from the proprioceptive system, including the various stretch reflexes.
Thus, the simple act of motivating or emotionally willing yourself, through the methods such as self-talk or guided imagery to produce greater or faster efforts can recruit a greater number of muscle fibers at an increase rate of firing. Encouragement by a training partner can also play a useful role in this regard, if done at the appropriate stages during an exercise. Interestingly, the method of training with progressively higher loads or at larger acceleration is a valuable way of learning how to motivate yourself at progressively higher levels of performance. The carry-over of this may well benefit one in all aspects of daily life.

Cheating methods should never be used with any exercise: (F&F pg. 229)
All to often there is a fanatical overemphasis on the use of ???strict??? exercise style to enhance effectiveness and safety. ???Cheating??? is not the breaking of some physiological law, but often ins a time-tested way of helping one to complete an action which is difficult to manage in a certain range of movement. Cheating Can take many forms, such as using momentum to propel a load through a ???sticking point???, bouncing it on the body, recruiting stored elastic energy, executing only part of the movement, using synergistic muscles groups to aid the muscles which are struggling to complete the movement and using the flexibility of the equipment to flick the load through a difficult region. While cheating is to be discouraged as a regular way of training for novices, it should not be discouraged because of any belief that it is intrinsically unsafe, but because it is more advanced technique to help during certain stages of a given movement.
The safe and unsafe ways of cheating need to be taught to all trainees and not condemned without a fair appraisal of the science and the art of ???cheating???. For example, cheat curls using a pronounced swaying and hyperextension of the truck are potentially harmful, but if cheat curls implementing an upward knee-extension thrust from a partial squat position, then the risk of back injury is minimized. Often, cheating allows one to diminish the load where it might do the most harm, so sometimes it is safer to cheat through a point of difficulty or increasing risk.
Cheating can also allow one to load muscles in a range which may be neglected if one relies solely on strict movement which forces one to use a lighter load. Thus, technically correct ???cheating??? can be an asset to one???s training repertoire. Conversely, unskilled or premature use of cheating can pose a real threat to safety and progress.

Heavy weight training makes you bulky:
(F&F pg. 27)
This is often cited as a reason not to train with heavy weights. Many aspiring bodybuilders wish that it was that easy to produce massive hypertrophy, but the tendency to gain bulk readily is not an automatic resulting of heavy training, but depends on genetics and a very special type of sub maximal weight training. In fact, regular training with very heavy weights compels one to exercise with very few repetitions (usually 1-3 repetitions) in each set, which is know not to be the most effective way of producing muscle bulk.
Most bodybuilders have found that training with moderate to moderately heavy weights (about 60-85% of one???s maximum), rather than with maximum weight is a better way to enhance muscle hypertrophy. Moreover, the majority of the top bodybuilders use anabolic-androgenic steroids deliberately to accelerate hypertrophy, because it is the aim of their training to become massively ???bulk???. Olympic weightlifters, on the other hand, who often train with extremely heavy weights, do not develop this enormous hypertrophy, simply because strength and power, not bulk, are the primary goals of their training.
Massive hypertrophy is not the automatic resulting of heavy weight training- instead, this is a resulting of the appropriate genetics, an appropriate training program, careful nutrition and very often, supplementation with legal and illegal ergogenic aids.

Light weight training is always safer than heavy weight training:
(F&F pg. 27)
This is common argumen for the use of insultingly light dumbbells in aerobic classes or program???s for the youngster or older adult. While it is often true that straining against near maximal loads by novices can lead to muscle strain, it is not true that safety is an automatic resulting of heavy weight training. In fact, far more injuries occur in sports and activities involving no added resistance at all, such as running, aerobics, soccer, tennis and hockey. It should be noted that light weight can even produce greater forces in the muscles than heavy weights, if they are accelerated more rapidly, according to Newton???s 2nd Law of Motion. (Force involved is proportional to the acceleration of the object.)
Moreover, a light weight acting at larger distances from the joint can produce a larger moment (moment= force X perpendicular distances from the force of joint) than heavy weight being used closer to the joint. Light weights can also be used for many more repetitions than heavy weights, so that overuse injuries becoming more likely. Finally, poor technique with light or heavy weights can have serious consequences. Magnitude offloading is not primary cause of injury; rather it is the consequence of several other factors. Sometimes, the light weight training or even training without weights (e.g. running can produce far greater impact forces on the body than heavy weight training) can be more dangerous than heavy weight training.
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy [SIZE="7"][/SIZE]
Form > Weight + Food + Recovery = Muscle hypertrophy










t no hypertrophy of ST or FT fibers, between weeks 12-20 of a 24 week-long strength training routine using variable intensity rates of concentric and eccentric exercise. The significant strength increase during weeks 12-20 was attributed to increase neural activation. In highly trained athletes, the increase in muscular hypertrophy is even more limited, thereby emphasizing the importance of using high intensity, rapid transition techniques for stimulating their nervous systems.
The existence of possible optimal fiber size, the limited ability of advanced athletes to experience muscle hypertrophy, and the lack of correlation between hypertrophy and strength training stresses the futility of prescribing hypertrophy training for highly qualified athletes. This type of training is suitable for novices, but its regular use may be seriously detrimental to the strength and strength-speed performance for elite athletes.
There is also considerable evidence to indicated that cardiovascular (???aerobic???) endurance exercises performed at low intensity for long periods during the same stage of condition program as strength training seriously compromises the development of strength and power. This is probably partly due to the fact that it is relatively easy for the faster twitching fibers to become or behave like slow twitch fibers with prolonged low intensity training. Furthermore, studies of the gastrocnemius muscles of distance runners have show that prolonged distance training produces muscles necrosis and inflammation which can be detected at least 7 days after the marathon (Hakida et al, 1983). Comparative muscles biopsy studies of weightlifters, sprinters and rowers after strenuous training sessions do not show any of these abnormalities.
These findings have important consequences for the design of sport specific strength programmes, since some instructors and machine manufactures maintain that continuous circuit training (CCT) regimes simultaneously develop cardiovascular endurance and strength. Research does not support this belief. On the contrary, it shows that it is more appropriate to prescribe cardiovascular training separately in limited amounts during the early off-season and high intensity resistance training at the later stage. In addition, interval circuit training (ICT) using high intensity loading and regular rest intervals is more suitable for development of strength and strength-endurance.
The sequence of recruitment of muscles fibers by exercise also has important consequences for training. The ST (Type I) fibers are recruited first for muscle tension up to about 25%, the FTa (Type IIA) are recruited next and the FT (FF or Type IIX) fibers last, as the intensity of the activity increases towards a maximum or as the ST fibers become seriously energy depleted. (See below)
__________________
"Not the victory, but the action. Not the goal, but the game. In the deed, the glory."

Form > Weight + Food + Recovery = Muscle hypertrophy
Squats is offline Add to Squats's Reputation Report Bad Post Reply With Quote[/SIZE]










































Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa[/size]

 

[GFR]

Look dumb shit if you close my thread with too much data you will be banned.

 

[GFR]

I

 

[GFR]

will

 

[GFR]

whore

 

[GFR]

to

 

[GFR]

30,000

 

[GFR]

then

 

[GFR]

that's

 

[GFR]

it

 

[GFR]

30,000 by

 

[GFR]

March 2006...

 

[GFR]

10 months

 

[GFR]

and

 

[GFR]

then just

 

[GFR]

20-40 posts

 

[GFR]

a day

 

[Platinum]

Dude, you have more problems than I do, and fuck, I'm a recovering drug addict.

 

[GFR]

Dude, you have more problems than I do, and fuck, I'm a recovering drug addict.

you have no idea bro

 

[Platinum]

I have no idea about anything these days

 

[GFR]

I have no idea about anything these days

That makes 2 of us