| |
GOHEAVY.COM Training Forum
Step Up for Mass or Strength.
Posted By: Kenny Croxdale (cpe-66-74-173-154.socal.res.rr.com)
In Response To: Re: Squat Analysis: Strap, Belt, Step Up. *LINK* *PIC* (Angelo bonavera)
Date: Monday, September 24, 2007, @ 12:33 p.m.
What documented scientific resource can you provide that states
"Working out two legs gets you more mass by increasing testosterone serum concentrations levels as opposed to working out one leg at a time."Chris Thibaudeau (strength coach) goes into the use of unilateral movements for builing mass, "High Threshold Muscle Building." Thibaudea notes that mass can be built when performing unilateral, one limb at a time training.
As I stated in the previous post, with unilateral training more muscle fibers are activated compared to bilateral training, training both limbs in unison.
Also as I noted in the previous post, sprinters in track and bike sprinters have massive thighs. These athletes training revolves around unilateral training.
My lower back is very strong. However, heavy squatting along with lower back training wears it out. Research by Dr Tom McLauglin has show the back is overtraining quickly.
For powerlifting I utilize some moderate loads in my back squat training. My assistant exercise revolve around heavy Belt Squats and Step Ups.
If you had read BULGARIAN LEG TRAINING SECRETS
By Angel Spassov, Ph.D., D.Sc. and Terry Todd, Ph.D., you'd have noted that Step Ups Squats are a very effective method of overloading the legs while minimizing the load on the lower back.Personally, I have found Step Up Squats to be a very effective method of overloading the legs. Very little loading occurs on the back. Thus, a lifter circumvents the dilemma you noted of having hundreds of pounds on their back.
Again, one of the problems with the Squat Strap is the shear force place on the knees.
To paraphrase you, placing a lot of shear force on your knees with the Squat Strap method of squatting "when you don't need to for a leg workout makes no sense."
To minimize shear force on the knees, you need to keep the shins perpendicular to the floor. With the Squat Strap, you knees are driven foward.
Shear force is placed on the knees with a traditional leg press. The only leg press that I have seen that keeps the shins perpendicular is the Cybes "Squat Press."
Shear force is placed on the knees with hack squats and leg extensions.
Also, as I noted in my previous post. In you video of the Squat Strap squat, it is only a quarter squat. Quarter squat movements primarily work the quads.
To maximize, add more mass and strength, a lifter need to employ a greater range of movement in the squat.
Step Ups can be used as a mass or to increase limit strength dependent on how the program is written.
Kenny Croxdale
| |
GOHEAVY.COM Training Forum is maintained by Administrator with WebBBS 5.12.