Routine Critique

[naturalpro]

My post was geared to stress the importance of training the legs, which the young man neglected in his routine.

The majority of trainees seem to be gung ho on upper body.

[Eric3237]

Originally Posted by naturalpro

you'll be dunking without effort, in no time

Of course training the legs is important.

My post, however, was designed to point out that the training of the legs is different depending on what you want to accomplish. What builds muscle will not always build power and speed - the kind you need to jump higher.

For one thing, it has to do with motor units and muscle fiber recruitment. Sprinters, for instance, have huge legs but they don't get them from squatting. It comes from fast explosive movements that build up the fast twitch fibers, expecially the 2B's. I'm not saying they don't train their legs, they just don't do it to only build muscle.

The power and speed you need to run fast or jump high comes also from the CNS's ability to recruit the maximum number of muscle fibers as quickly as possible - perhaps all at the same time. Much like a powerlifter. Traditional bodybuilding practice recruits fiber in an incremental fashion.

The advice needs to be tailored to an individual's needs in his or her sports. If someone uses incorrect parameters in his or her leg training, they may find their speed and jumping ability decreasing.

[naturalpro]

Yes, I agree. But you misunderstand the basis of my post. Building strength in the legs will increase power. Throw out traditional bodybuilding routines. Heavy low rep squats will build the power and functionality. Go to a football training camp. These guys are squatting.

Take champion sprinter Maurice Green. This guy squats, and employs different weight ranges and techniques - pauses, explosive reps, 1 1/3 reps, negatives, etc.

I also like to see athletes use a higher rep range to hit all muscle fibers, especially the endurance fibers.

[Eric3237]

I agree with everything you just said, natural.

If you had said that in the first place, I would have kept my mouth shut, so to speak .

I too like the idea of using high rep ranges sometimes. Even for bodybuilders this can be useful. Especially in the muscle groups with a more balanced fiber ratio. It can help improve mitochondrial density and vascularity, thus leading to faster recovery and, as you said, higher endurance.

Again, I wasn't just disagreeing for the sake of it. There is a difference in what you just posted and the simple directive to squat twice a week and the guarantee that this will lead to a successful dunk. With that said, it seems we're in agreement now.

[Dr X]

That's why when guys always ask me how do I get big I always tell them to Squat.

[naturalpro]

Originally Posted by Dr X

That's why when guys always ask me how do I get big I always tell them to Squat.

But then they come up with all different "excuses", not to.

[Darkhorse]

Originally Posted by naturalpro

But then they come up with all different "excuses", not to.

Yeah, in no particular order:

1. My pussy hurts...

2. My colon's swollen..

[Eddie0206]

Is there a huge differance in muscle workout when doing front squats and regular squats?

[Kane]

Front squats hit the quads more than regular squats do.