Well I stole mine :-P
However, one must always know that sled dragging and pushing will not create the kind of strength in the legs as the squats can. You cannot increase the load sufficiently and there is no balancing component. If you are able to increase the load to the point where the legs are strained sufficiently, there is no guarantee other parts of the body is able to take the load. And because of these weak links, you cannot recreate the strength in the legs. Do try out some unilateral movements.

Btw what part of your knee is giving you troubles? I've a lateral meniscus tear and I just wrap it with cloth and continue to train.

MRpotato, in your PM you think that I half that portion posted. If you are able to stomach that portion in every meal, then by all means. If you're not, adjust. The human has logic and one should always use it.

This post has been edited by pizzaboy: Feb 23 2010, 11:50 AM

I had a friend in Singapore that has both knees reconstructed as well. Full acl reconstruction on both knees from football I think. I don't know what the devil it was about, but I think it's some hamstring muscle twisted to make into a ligament strength kinda thing. He's got good knees now from weightlifting.

http://www.youtube.com/watch?v=Zf28W4fXN7M

Asking whether you MUST have fat around the midsection is like asking me, when you're going to die. Today? Tomorrow? In a year?

Fat is like death, it's going to happen. In the case of fat, it's how much fat. In the case of death, it's when? How? Why?
The variables such as how much fat you'll gather, depends on things such as stress levels, workout intensity, nutrition, hormone and insulin levels, nutrition timings.

Show me a guy that's able to gain muscle with no fat, I'll show you a guy that has an amazing understanding of his body, a godlike coach, a pocket with the depth of Angel Falls, Venezuela and discipline of an elite SEAL. Else be a normal guy, and pack on muscle and fat, and then strip it away.

Not saying it can't be done though. I managed to do it with minimal fat, but I'm ecto and I studied for 3 years about nutrition before embarking on it. Those were the days TMNET 1515 mind you, so if I could study about it with dial-up, no fu(kers in this godforsaken forum have an excuse not to do some studying before doing something.

Or pay me. I'll draft it out.

Nah...I just drop it once it passes the knee. Why bother fatiguing my back?

I shall begin an experiment with Betaine HCl in 2 weeks when my supplies arrive. Excited. I've been experiencing loss of appetite, smelly stools, funny funny looking leftovers in my crap, strange body odor, bad ass stress and lethargy. Hopefully this HCl will be my door to better digestion and steady muscle gain and fat loss.

Workouts? I wish it was as nice and easy as a "workout". This is ball busting, nut grinding, joint stripping, health destroying training I tell you, weightlifting. Far from a healthy sport, that's what I'd say cuz of the constant stress to your body in order to achieve the results you want. Which is probably why my stress level is higher than the average person's and probably why HCl might be able to report good results for me. Maybe now all the steaks, will be digested!

You know, when I said "Ball busting" training, I mean that it's effing hard which causes my stress levels to elevate. I didn't mean to say that I'm stronger and better than you, though you took it that way.

Btw, nobody posts progress pictures, and tells of the difference in their arm size, JUST to post. It's always with an intention of getting some compliments and feeling better about themselves. Show off, crudely put. Yet there's absolutely nothing wrong with that. It always helps to feel good about yourself.

Now if you think that my statement;

is a braggy sentence. Let' me help dissect it for you.



It's super difficult.


It's not a healthy sport cuz of the constant stress on your body, especially when one aspires to obtain greater results, compete at higher levels.


My stress levels are probably higher, and HCl may help me digest food better.

Perhaps you had a bad day, but in no way was my intention to brag. More to say that, "Grueling workouts places a lot of stress and thus may affect stomach acid levels". Also to make a statement that "Some people may think weightlifters training is a walk in the park", I'd like to see you find one person outside weightlifters, that can say that.

Just so you know, bodybuilders, powerlifters, strongmen, gymnasts, swimmers, runners, crossfitters, fighters, all have grueling workouts. It's just the difference in the firing of the motor patterns and lactic tolerance that makes it tougher for one than the other. I'll pay money to see a crossfitter do a bodybuilders workout and call it easy and vice versa.

No matter what, all athletes have a high level of stress and you oughta respect their determination. We're not gym monkeys that pose after sets of bicep curls and chat up a woman in the peeing fountain. We have to work for our money and our results.

---

Added on March 11, 2010, 9:58 amHehehe.........it's at 105KG now. I'm gonna attempt 106KG tomorrow. Today's squats and accessory workout day. I power cleaned 110KG on Tuesday, and I think I can clean 135KG now. Should be hitting 145KG by June. If I hit comp at 115/150KG, I'd be the happiest man on earth.

This post has been edited by pizzaboy: Mar 11 2010, 09:58 AM

He doesn't look very big. It almost seems like his workout was entirely based on this sorta training. Not quite surprising actually to see such a progress if you ask me. His arms and whole back structure seems to be like a cross-training/martial arts physique.

His goals are different, so his motivation levels are certainly different. Nevertheless I'm quite sure he'd do a bit to maintain his hard fought for physique after the show, although not at the same levels.

With a back squat of 190 for a double, Chris LeRoux (He's the guy in that vid, also the owner of weightliftingexchange.com) he definitely IS something. I think he's about 36 yrs old.

Simple. Use a lighter weight.

Erh....you wanna do deadlifts with slow eccentrics? It can be done, but you will have to reduce a lot of weight. I do that with clean and snatch pulls (weightlifting athlete, not bodybuilding) but I do it with much lighter weights. For example, my max deadlift is 200KG. I only do that with 150KG for the clean pulls and 130KG for the snatch pulls and even that I only do it for doubles, max cuz it's terribly taxing on my hamstrings as well as lower back and lats, so you really gotta be careful.

Here's another problem though. You don't have enough weight. Your daedlift if it's at 50KG, I'd suggest just do more deadlifts and squats and jumps to increase your deadlifts to about 150KG before considering using slow eccentrics. Reason being, when your just starting off, you'd adapt much faster if you just focused on fully compound work such as deadlift. Also the weight you're using is slightly too low to be off much use (hypertrophy speaking). Now if you're really interested in building more hamstring muscles, I'd really suggest giving deep squats a go, but you'd have to be sure your form is solid first.

Also things such as box jumps, depth drops and rebounds, vertical jumps and running will greatly improve your hamstring development. Reason being, hamstrings are a fast twitch, "power" muscle that grows much more when given powerful movements. (or at least the theory goes) In a bb POV, I've tried using pulls (3-5 reps) and then run and jump after that. What then happened is, I grew something I'd like to call...."an anomaly". It's bulging up like a monster this lil fellow hamstrings. Then my clean and jerks jumped to 137KG from 125KG 3 weeks prior. Interesting eh?

Do back squats with a stick. Slowly descend to maximal depth and then pause. Remember the feeling, of how deep you descended and then bounce out. And then repeat. Ensure weight is constantly at the heels and that your hips aren't rising faster than your shoulders and neck. Shoulders and neck always always rise at the same speed as the hips, or your angle will move your squats into being a hamstring dominant exercise even past parallel. Now repeat this about 15x for 2 sets and then proceed to doing your actual squats.

As for your butt-tuck, people suggest to stretch the hamstrings and glutes. I've got a better idea. Hold a 40KG bar over your head and do over head squats. If your butt tucks, you'll fall backwards. If your bar's not in the middle of your center of gravity, you'll fall forward or backwards. If your butt isn't pushed out hard enough, you'll fall over. So anytime you fall, you'll have to get up and figure out what the hell didn't you do right and repeat. Fantastic isn't it the overhead squats? That's why it's known as one of the best postural assessment tools in the industry.

Poliquin I believe, once said that getting stronger is like learning a new language. You need to keep doing (speaking) it over and over and over and over again consistently, over a period of time. He was summarizing Doug Hepburn's method of getting stronger, which is using many many many many sets. This principal is also applied to learning of the squatting (of course) movement. You need to keep doing squats over and over again, with that empty stick to be able to get the technique right. When you're tired, rest. Then repeat with the empty stick. Squats is one of the most difficult exercises to learn and you've got to keep practicing.

You'll notice that your squat technique evolves with time. Mine has changed numerous times as well.

Erh....for most movements I don't really see a purpose in going above 20 repetitions. When you can hit 20 repetitions, there's a need to increase load. For pull-ups, I'd increase load the moment I can hit 15 dead hang pull-ups.

After a certain point, there's only that much load the body can apply. After that, increased load from weights must be added for continual improvement.

I'm just saying, that I don't see much of a point in going too high repetitions in all these bodyweight exercises. They provide a good pump, but if you're aiming for muscle growth (as we're in a bb section), you'd want to get more tear and the amount of tear that high repetitions with a set amount of weight, is only that much.

I'd start with narrow and then adjust the grip. The most important thing about the oh squat is you need to put your head past this so called "window" in front of ur face before descending. But how does it help? Ah...this is why I'm paid 200 bucks an hour just to teach someone to squat. Lol! Its about playing with your center of gravity. With ur head forward and shoulder back and locked, ur right in the middle and ur weight is at ur heels. Otherwise, you are likely to tilt front and fall. Its a lot easier said than done I agree but that's just the general first guideline.

As for a good way to increase presses....honestly?

I don't quite know

Buttt.... my oh press jumped to 75kg (mind u I press twice a year if I'm lucky so that's already an improvement) when my jerk hit 130. What helped my jerk were push presses. I would pop the bar up, press and slowly lower it sometimes up to 8 seconds on a 90kg pp. Now because u can push with ur legs, u are also able to do more reps than usual with a normal OH press and ur % are way higher than the normal press. Yes chances are from 8 seconds, the eccentric portion will drop to 6 and even just 4 seconds due to fatigue. But hey at least its abt 15% higher than ur common press.

Also technique will play a huge factor between a good and bad presser. There are actually techniques u can apply to press better such as the lean back technique. Or the whip.

Generally the basis will work la. press fast, drive through and don't stop pressing till you're locked out.

Cool. Good to know. So bodyweight exercises at high repetitions are good for muscle growth?
HI terry! I'll pop by your gym one of these days!

This post has been edited by pizzaboy: Apr 7 2010, 11:02 AM

http://www.facebook.com/l.php?u=http%3A%2F...97e4f3926ae9219

Try reading this. It is about periodization for bodybuilding. Pretty interesting read. You can disagree or agree to it, but it's worth reading.

We're training tonight. Why don't you join us?

It wasn't deleted. IT was merged along with another bodybuilding thread as it's all bodybuilding related.