The Numbers of Muscle Building (Jump squats how)
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_numbers_of_muscle_building

More Thoughts From the Weight-Room Floor
http://www.t-nation.com/free_online_article/sports_body_training_performance/more_thoughts_from_the_weightroom_floor

Explosive training for bodybuilders – Scott Abel
http://www.t-nation.com/free_online_article/sports_body_training_performance/explosive_training_for_bodybuilders

Death to Crunch – Scott Abel
http://www.t-nation.com/free_online_article/sports_body_training_performance/death_to_crunching

2×15
http://www.bodybuilding.com/fun/lobliner28.htm

Anabolic Aerobics—grow muscles with cardio
http://www.bodybuilding.com/fun/satter2.htm
http://forum.bodybuilding.com/showthread.php?t=99420 <–Layne Norton talking about HIIT and bangs his head to wall too.

Neanderthal No More 1 – Eric Cressey, Mike Robertson
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_ii
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_iii
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_iv
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_v

Feel Better for 10 Bucks (foam rolling) – Cressey & Robertson
http://www.t-nation.com/readArticle.do?id=475832

Building an Olympic body through bodyweight conditioning (planche & front lever)
http://www.dragondoor.com/articler/mode3/229/
http://gymnasticbodies.com/catalog/

Stretching for Strengthening 1 & 2 – John Catanzaro
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/stretching_for_strengthening_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/stretching_for_strengthening_part_ii

Mythbuster Vol 3 – Nate Green, T-Nation
http://www.t-nation.com/free_online_article/sports_body_training_performance/mythbusters_vol_3
Myth: You should go ass to grass on squats.
Mythbuster: Mike Robertson

[…] you have no business doing so.
Not at first, anyway.

Your body should have 3-D stability: in the back from spinal erectors, in the front from the rectus abdominis and external obliques, and on the sides from the obliques and quadratus lumborum. This will create a nice “weight belt” of support. Your anterior core has to be just as strong as your posterior core, or you’ll always put your lower back in jeopardy.

[…]

Now that you’ve identified the problem, you need to tear down your foundation and re-groove your squat pattern. You need to learn how to move through your hips, load your hips, and limit motion in your lower back. I’ve found the best way to do this is to limit your squat depth and get into your “functional range.”

Look again at your video, and see exactly where your pelvis tucks. Set up a box that’s slightly above that level. At first you may not feel like you’re getting low enough, but this is an important time to keep your ego in check and focus on having perfect squat form within that range.

You should also start aggressively foam rolling, focusing on your glutes, tensor fasciae latae (a strip of muscle on the front of your hip, in between your hip flexors and your gluteus medius), IT band (the sheath of connective tissue on the outside of your thigh), and quads. You also want to do some serious core work, including dead bugs and the other exercises I described here , along with ab-wheel rollouts and variations described by Mike Boyle here.

Once you’re taking care of all of the above, start lowering the box over the next few weeks or months. But don’t rush it. Go for the smallest increments your gym equipment will allow, even if it’s just an inch or two at a time. Keep going until you can get as deep as you want without tucking your pelvis. It takes a while to get used to, but when you finish the process, your squat will be a lot stronger.

And if you still want to continue to load your legs while you’re re-grooving your squat pattern, make sure to do some single leg work like lunges and split squats, along with a few exercises that allow you to go heavy and require less hip mobility, like trap-bar deadlifts and rack pulls.


0 Responses to “Misc Knowledge”



  1. Leave a Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




Twitter of a Cereal Killer

  • I love Dropbox because it is easy to use, easy to share stuff, easy to upload photos from my phone. db.tt/p5VJ3PCt 3 years ago
  • @BFMradio charcoal tab=activated carbon which absorbs toxins. Charred food are not carbon, they are carcinogenic chem eg HCA, acrylamide. 4 years ago
  • @BFMradio Great job, Boey. Love your comic! 4 years ago
  • @BFMradio Mira:the natural T in women tak cukup to turn u into Arnold. If u train hard enough, u'd probably look like a gymnast. =) 4 years ago
  • Bulgarian split squat is the most taxing exercise I've had to endure. It's a battle! 7 years ago
  • Hangzhou-lites go for IV drip during hi fever or sorethroat. -_-" Aiyoh, just drink lotsa 100 Plus and gargle saline water lah! Duh! 7 years ago
  • Got an earful from my superior. My right ear (was on the phone) is still ringing w/ her voice. Is it ok to hope that I get fired soon? LOL! 7 years ago
  • Just came back from HZ Hash Hound Harriers. Woooo, that was fun! I should so join again next week. 7 years ago

iamyuanwu’s fitness

Simplefit Level 6 day 3 = 14min 12s (12 Sep, Fri)

Hundred Pushups = Week 3 day 3 (13 Sep, Tue)

Stronglift 5x5 = temporary hiatus. Someone help me kick start plz, I mustn't waste the free Fitnesss First membership!

BN/UMN0 pisses me off!


Sep 05 BN MPs go 'study tour' to prevent them from jumping ship. X^D Stupiak tactic.
Sep 04 DrM 老马's seditious blog post <--click) inciting Malays to go amok. Told you DrM is evil.
Aug 29 Ahmad Ismail called me a bl00dy pendatang & do not deserve equal treatment. WTF?!

Lies... Damned lies... and Statistics

  • 108,886 have been victimised
Page Ranking Icon  

%d bloggers like this: