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 12 years ago '06        #151
Hit Em' Up 62 heat pts62
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 kosterzoo said
Personally I don't do alot of "negatives" per say, lemme elaborate

I think negatives a good for size BUT not so great for strength and power.

So if i do prescribe negatives, depending on the range etc.. the longest i'd usually use is 4seconds and generally speaking follow it with an explosive movement,

with regards to what your working on i think the negatives are fine at around 5seconds.

What I also like to do is perscribe an isometric proportion of a lift.

So like Bench Press 3 Down: 2 Hold: X Up
ok so in other words use 1 RM or less on negatives? what would be more advisable for strength.....partials? static holds?

 02-19-2007, 02:40 AM         #152
seindiamond 
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 kosterzoo said
Yeah man,

you should try doing a close grip snatch OR single arm D/B Snatch (even though it gets alot of 'bad press') Because they're easier to do than the full blown snatch, just some nice ones to chuck in there.

What you could do man if you wanting to get the olympic lifts but not spend too much focus on them is start cycling the focus weekly..

so say on legs day, week one, it would be light cleans to warm up and then work front squats for a single. The following week it would be massive focus on the cleans and say 5x5s of squats at 85% 1RM, then week three back to the front squats single.. repeat cycle for 5-6weeks and then probably go onto something else
That's a good idea, I was doing something a little bit like that but not exactly. I'll definitely put that into my next cycle. Right now I'm doing a body part split **GASP**. I know you and Daddy's Home won't be happy about that. However, I felt like a change, so I'll stick to it for a month or so then probably go back to fullbody.

 02-19-2007, 04:58 AM         #153
Daddy's Home... 
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ahahah what, I'm the Full-Body zealot now...? sh*t, I'm starting a cycle of classic GVT next week... It has 'Chest/Back' day... Sounds like a split to me...

Of course, after that, it's back to classic 5x5 strength work... Then a Gironda style hypertrophy cycle (SPLIT!), then athletic specific (vertical/sprint) work...

Gotta be well-rounded homie...

As for negatives, here's my take on it...

If you want strength, the whole purpose of negatives is to allow you to work with a supramaximal weight, but unlike partials, you get to experience it through a full ROM... Also, pick a lift you need to improve on... I wouldn't overload like that on all the big three in any given week...

So you pick a lift and perform negatives on one day... 4-5 singles at 110-115%... Then on a different day, you perform isometric work or partial ROM work on your weak point (for me, off the chest on Bench and in the hole on Squats)... Then you add a low volume day of straight sets... No more than 4 weeks, then deload, after which you should be peaking...

Now, I only did this type of cycle once, and it put 20lbs on my bench then... I'm way back to basics now and tend to think there are less complicated ways of progressing, specifically through proper periodization... Nonetheless, I learned a lot from it...

For hypertrophy, it's much simpler... Obviously, it's specialization work and not something you do for your whole body... It's just planned overreaching really... Pick a bodypart, double the volume, typically adding a workout or two for that bodypart, and make use of different negative work for set prolongation through a number of exercises...

One of my favoured methods is 'cheating' the weight up and performing a very prolonged (10 secs) negative, then repeat for 3-5 reps... For instance, Clean concentric / Reverse Curl eccentric, or Close-Grip Bench concentric / Skullcrusher eccentric... This lets you to use a heavy weight for 2-3 times as much TUT per set as straight sets would allow (think 80-85% for 50 secs rather than 15-25)...

Or, you could do 2-to-1s... Two-limb concentric, One-limb eccentric... Obviously most applicable to isolation work on extremities...

Again, and as is typical of most overreaching programs, 4 weeks on will be plenty, then deload and experience supercompensation...

 12 years ago '06        #154
kosterzoo  OP
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 seindiamond said
That's a good idea, I was doing something a little bit like that but not exactly. I'll definitely put that into my next cycle. Right now I'm doing a body part split **GASP**. I know you and Daddy's Home won't be happy about that. However, I felt like a change, so I'll stick to it for a month or so then probably go back to fullbody.

Hey man I'm a BODY SPLIT advocate!

I love body split training and have always done it!

Do lodge me in with these total body types

Nah but to be honest I think there's room for both types of programs and that they fall on a continuum.


Daddy's Home.. I See you've been reading up on your Boutagy stuff?

 02-19-2007, 06:00 PM         #155
Daddy's Home... 
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yea, I did about 6 months back... I found that Thibaudeau and him share opinions on a great deal in terms of hypertrophy training and methodology, so I took a closer look at his stuff...

 02-19-2007, 07:16 PM         #156
seindiamond 
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Who is this Boutagy guy? Never heard of him. Yea I really like fullbody. I just feel like a split is right for me now. I'm doing a 4 day split, with chest specialization. Upper chest needs some work.

 02-21-2007, 01:44 PM         #157
IceCreamMan17 
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anyone know what no xplode actually does for you except give you a lil bit of an energy boost?

 12 years ago '04        #158
WHAT_THE_ 
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 IceCreamMan17 said
anyone know what no xplode actually does for you except give you a lil bit of an energy boost?
it removes money from your pocket.

oh and it *might* increase blood flow for a short period of time...which *may* have the one possible benefit of enhancing nutrient delivery.

 02-22-2007, 01:30 AM         #159
seindiamond 
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 WHAT_THE_ said
it removes money from your pocket.

oh and it *might* increase blood flow for a short period of time...which *may* have the one possible benefit of enhancing nutrient delivery.
Agreed. I wouldn't take it, although I've heard ppl love the stuff. I haven't taken it because I get good enough results off of a multi, fish oil, creatine and whey. It dilates your blood vessels theoretically allowing more oxygen and nutrients to get to your muscles.

 12 years ago '06        #160
kosterzoo  OP
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^^
Yeah I'm a fan of the 'keep it simple' approach also

alotta gimmicky things on the market but i guess try it once if it works great.. if not... well you're outta pocket

 02-22-2007, 02:48 AM         #161
Daddy's Home... 
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NO is popular for the pump... Period... Nobody cares about improved nutrient delivery... Dudes just think they look mad brolic as they pound out Squat-Rack Curls with biceps all a-poppin... Sadly, it's completely cosmetic and means nothing in terms of hypertrophy...

Blahhh...

 02-22-2007, 06:45 PM         #162
compton4ever 
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cool thread@thread starter

i weigh about 180-190 pounds and i am 6'1 and i have like a layer of fat all along my front section. My legs are kinda chubby around the calfs and i cant see the cuts in my ankle. It goes straight 2 feet. i want

a nice cheast that seems flat through a tee-shirt not liek i have a 7 grade t*ttie gurl problem.

i want to no what type of workouts i can do to help with my arms,cheast,abs,legs,. thnks


Last edited by compton4ever; 02-22-2007 at 06:48 PM..

 12 years ago '06        #163
Hit Em' Up 62 heat pts62
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 Daddy's Home... said
ahahah what, I'm the Full-Body zealot now...? sh*t, I'm starting a cycle of classic GVT next week... It has 'Chest/Back' day... Sounds like a split to me...

Of course, after that, it's back to classic 5x5 strength work... Then a Gironda style hypertrophy cycle (SPLIT!), then athletic specific (vertical/sprint) work...

Gotta be well-rounded homie...

As for negatives, here's my take on it...

If you want strength, the whole purpose of negatives is to allow you to work with a supramaximal weight, but unlike partials, you get to experience it through a full ROM... Also, pick a lift you need to improve on... I wouldn't overload like that on all the big three in any given week...

So you pick a lift and perform negatives on one day... 4-5 singles at 110-115%... Then on a different day, you perform isometric work or partial ROM work on your weak point (for me, off the chest on Bench and in the hole on Squats)... Then you add a low volume day of straight sets... No more than 4 weeks, then deload, after which you should be peaking...

Now, I only did this type of cycle once, and it put 20lbs on my bench then... I'm way back to basics now and tend to think there are less complicated ways of progressing, specifically through proper periodization... Nonetheless, I learned a lot from it...

For hypertrophy, it's much simpler... Obviously, it's specialization work and not something you do for your whole body... It's just planned overreaching really... Pick a bodypart, double the volume, typically adding a workout or two for that bodypart, and make use of different negative work for set prolongation through a number of exercises...

One of my favoured methods is 'cheating' the weight up and performing a very prolonged (10 secs) negative, then repeat for 3-5 reps... For instance, Clean concentric / Reverse Curl eccentric, or Close-Grip Bench concentric / Skullcrusher eccentric... This lets you to use a heavy weight for 2-3 times as much TUT per set as straight sets would allow (think 80-85% for 50 secs rather than 15-25)...

Or, you could do 2-to-1s... Two-limb concentric, One-limb eccentric... Obviously most applicable to isolation work on extremities...

Again, and as is typical of most overreaching programs, 4 weeks on will be plenty, then deload and experience supercompensation...
Thnx a lot man...good read..

 12 years ago '05        #164
druggie 25 heat pts25
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K

I'm 16 160 and 5'9. I feel pretty weak for my size and seem to get overpowered when I'm playin football or other sports more than I should be. I wanted to know How I could pack on some more muscle mass but also develop speed (I know its asking alot and cant really do both at the same time.) What kind of diet should I have? what kind of workouts without weights can I do (access is limited to pretty bad machines and I cant find anywhere to do squats not even school)

 12 years ago '06        #165
kosterzoo  OP
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Hey man

As I've said earlier, don't give workout advice for free sorry..

Having peoples that pay me for online consultations so wouldn't be fair to them

 12 years ago '05        #166
druggie 25 heat pts25
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 kosterzoo said
Hey man

As I've said earlier, don't give workout advice for free sorry..

Having peoples that pay me for online consultations so wouldn't be fair to them
oops sorry bout that

 02-25-2007, 10:09 PM         #167
seindiamond 
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 druggie said
K

I'm 16 160 and 5'9. I feel pretty weak for my size and seem to get overpowered when I'm playin football or other sports more than I should be. I wanted to know How I could pack on some more muscle mass but also develop speed (I know its asking alot and cant really do both at the same time.) What kind of diet should I have? what kind of workouts without weights can I do (access is limited to pretty bad machines and I cant find anywhere to do squats not even school)
Do you have a barbell you can use? Research Olympic lifts.

 02-27-2007, 09:35 PM         #168
IceCreamMan17 
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are plyometrics bad on your knees? i heard that before on here and also anyone here have any experience doing plyo's that can suggest certain exercises to do and stay away from...

 12 years ago '06        #169
kosterzoo  OP
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anything done in the lower limbs in correctly CAN be bad on the knees


what i don't like about plyometrics is taht people that aren't qualified to do them Do them!...

Need to do weights for at least 6-8months before even considering them..

general guidelines also include bodyweight squats and bench with varying rep ranges depending on whos literature you read (Boyle et al)

 03-01-2007, 02:28 AM         #170
seindiamond 
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I want a new hamstring exercise. I've heard good things about Pull Throughs but haven't tried them out/ don't understand exactly how to do them. Can you explain them to me? I know you use a seated cable row machine with a D-handle. Explain away....

 12 years ago '06        #171
kosterzoo  OP
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Aite man.

Basically think of the movement as a Romanian dead lift but as you've said the cable comes from between the legs. Head up/chest up and toes at 30degrees

You don't have to use the seated row machine if you have adjustable cable cross over.


Other hamstring exercises you might wanna try is a Polish Good Morning OR a Load Shift D/B Romanian Dead lift

 03-01-2007, 02:20 PM         #172
DaInfamous 
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i need help on streching my hip flexors. Some stretches


I need help with deadlifts. I can never get low enough and have my back straight with my arms extended and all that. Do I need to strech something out more. I donít really do a lot of stretching, and I need to deadlift for football.

 03-02-2007, 01:10 AM         #173
seindiamond 
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 kosterzoo said
Aite man.

Basically think of the movement as a Romanian dead lift but as you've said the cable comes from between the legs. Head up/chest up and toes at 30degrees

You don't have to use the seated row machine if you have adjustable cable cross over.


Other hamstring exercises you might wanna try is a Polish Good Morning OR a Load Shift D/B Romanian Dead lift
Alright, cool. I can't seem to find how to do Polish GM's or the load shift d/b RDL, care to explain those for me?

 12 years ago '06        #174
kosterzoo  OP
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Loadshift RDL's are the same as normal deadlifts but instead of going straight down you head towards one leg, so instead of the DB's staying in line with both legs they'll end up on either side of one leg

Polish GM's are a little more complex... I'll try find a picture at some stage

 03-06-2007, 05:52 PM         #175
DaInfamous 
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do you have a answer for my question?


Last edited by DaInfamous; 03-06-2007 at 05:57 PM..

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