Want to be 6'1 130, i'm 6'1 147 in this Video

solidkhalid · January 29, 2011, 3:05pm

Zane looks dense as a brick wall in that pic, you look about as thick as a pencil. Sorry to bust your bubble =/

NoWheyOut · January 29, 2011, 3:14pm

[quote]adarqui wrote:
At 130 my physique will look more along the lines of Frank Zane, in this picture:

If I let my beard grow out, I would look strikingly similar.
[/quote]

Frank’s beard is elite.

You’d better hope you have good beard genetics to reach that level!

aNiMaL2 · January 29, 2011, 5:47pm

Yo Adarqui,

The law of attraction will tell you, the more you entertain these small minded attacks of desperate voices, the more you will recieve.

I personally dont ever use T-Nation for this purpose alone. There are plenty of other boards with individuals who are willing to answer only the question you put forth and even provide you with more than you were looking for. These sources include, but are not limited to Bodybuilders and Athletes (male or female).

Now, to the point. Vert Jump. There are many clinical research studies that will atest to different forms of training that will ultimately lead to increasing your max. vert. When it comes down to it, you as the individual must take in all the knowledge put forth and test it to YOUR physique and genetic capability. Obviously you will not attain the same results as those that were being studied regardless of using the exact regimen recorded. I personally found for myself that the more explosive Plyometrics I used, the more my Vert and Speed alone increased. This excludes any changes in my weight routine. The power you exert from your quadricepts are greatly correlated to your vert. Things like box jumps that require you to drive force in one direction and immediately explode into the other will prepare your fast/explosive muscle fibers to increase, that is if your working beyond a mere sweat. As I’ve seen from your posts, you too understand there is NO substitute for hard work so this I dont believe will be an issue. Also, I seen that you train your legs to half squats. Its good that you know and understand how and what your body works with but also understand that when doing these half squats, this is where your max strength “sticking” point will be. It is said but not necessarily proven that to go below this threshold you will greatly reduce and or lose an extensive amount of power and explosiveness because you have not trained your body to utilized that deadspace. I do realize that you have and have had injuries so to do a full squat may not be an option but understand that it can hinder you physically so to speak. Now to remain above that sticking point, you can actually rob yourself or “ill-manner” your progress by not allowing your body to use the strength that its accustomed to utilizing. Imagine a spring. You do half squats and at the bottom of that half squat your just waiting to be unleashed. This is your max output. Now imagine your half squats again, but think about the actual ROM (range of motion) that you are using to dunk. Do they correlate in a manner that will give you optimal results? Well thats only for you to say, its your body. As an Athlete and fitness/health activist, I encourage you to keep reaching your goal of 130 and your aspirations in which you strive for. Last time I checked, being a Veteran I fought not only for my freedoms but everyone elses as well. So allow them their freedom of speech, but continue on your quest for success and trust yourself. Even Professional athletes have to duck the media and paparazzi, your not alone.

Last thing. There is a website I’d like to share with you and any other athlete minded person on this thread.
For the record Im not spamming nor am I promoting for this particular site. Simply giving anyone reading this an option to better themselves. Its called Stack.com and its a website for athletes made by athletes, given to me by one of my coaches.

Respectfully yours,
aNiMaL

DixiesFinest · January 29, 2011, 6:57pm

[quote]Eielson wrote:
The only people who look dumber in this thread than adarqui are all the people that responded to him. This thread is filled with pitiful comebacks and insults. At least adarqui was trying to make his pitiful.

Edit: the people who double post look dumb, too :([/quote]

adarqui · January 29, 2011, 10:35pm

[quote]thommahawk wrote:
Hey adarqui I’m still not sure if your legit or not but I’ll give you the benefit of the doubt. Here is some info that may help you with your 50inch vert quest

It has been concluded that the arms work their positive effect by exerting downward force on the body as they were swung upward early in the jump. Slowing down the contraction of the quads and glutes, thereby keeping them in the region of the force-velocity curve and the joint angle where they could exert more force.

So I would say that doing horizontal shoulder adduction exercises would actually benefit your jumping as you can create better power in the prime movers for this movement and therefore help create downward force on the body

Peace
[/quote]

Right, beyond “downward force” and all that mumbo jumbo, everything is cross-flexor-extensor, so powerful shoulder flexion will result in powerful hip/knee/ankle extension. So yes, thanks for the advice and you are right, arm swing is an often overlooked component of vertical jump, everyone has become “so p-chain obsessed”. For my shoulder power, in terms of tension, all I do is dips, pushups, pullups, and chinups. If I were to neglect upper body, then sure, I would eventually experience a suboptimal verting experience. My shoulder power/arm speed is pretty fast from all of the reactive-work I do, I do tons of MR halftuck jumps for high reps/maximum effort etc, tons of sprints, and tons of actual jumps. So, regarding shoulder power/arm swing, i’m definitely ok in that department, and of course I will continue to train it. My biggest “flaw” is my leg, calf, and hip power, pushing my strength on half squat for example leads to the majority of my gains, as long as I train upper, plyo, speed, jumps, and general fitness.

Peace man.

[quote]solidkhalid wrote:
Zane looks dense as a brick wall in that pic, you look about as thick as a pencil. Sorry to bust your bubble =/[/quote]

Well that’s because my bodyfat is not to his levels. If my bodyfat were as low as his, which it will be, at 130, then I would like strikingly similar to his physique. Maybe a little less mass in the triceps and moreso in the legs.

Sorry to burst YOUR bubble though, you don’t even have abs.

[quote]NoWheyOut wrote:

[quote]adarqui wrote:
At 130 my physique will look more along the lines of Frank Zane, in this picture:

If I let my beard grow out, I would look strikingly similar.
[/quote]

Frank’s beard is elite.

You’d better hope you have good beard genetics to reach that level![/quote]

Well, you be the judge. Pause it at around 17 seconds, this is an ungroomed 3-4 week beard growth. I’m very certain I have even better beard genetics than Frank Zane. I’m also more aesthetic.

here’s a side shot, you can see I have great beard genetics:

Thanks for your concern.

adarqui · January 29, 2011, 11:04pm

[quote]aNiMaL wrote:
Yo Adarqui,

The law of attraction will tell you, the more you entertain these small minded attacks of desperate voices, the more you will recieve.
[/quote]

It’s ok, my dunking nickname is “Air Jesus”, so if I convert one troll into a person who respects very skinny-strong performance athletes & skinny-ripped physique athletes, I have done my job.

I personally dont ever use T-Nation for this purpose alone. There are plenty of other boards with individuals who are willing to answer only the question you put forth and even provide you with more than you were looking for. These sources include, but are not limited to Bodybuilders and Athletes (male or female).

Now, to the point. Vert Jump. There are many clinical research studies that will atest to different forms of training that will ultimately lead to increasing your max. vert. When it comes down to it, you as the individual must take in all the knowledge put forth and test it to YOUR physique and genetic capability. Obviously you will not attain the same results as those that were being studied regardless of using the exact regimen recorded. I personally found for myself that the more explosive Plyometrics I used, the more my Vert and Speed alone increased.

I am the opposite. I am naturally “reactive” with very low strength levels. I excel at long distance training while my explosive/maximal strength is naturally very low, for example, less than BW half squat untrained. So, for myself, the most beneficial training to improve vert is resistance training. I have gone from barely touching rim to get 13-14" over on my best jumps. In order to reach 50" RVJ, I need much more strength, we’re talking 3xBW+ half squat for speed.

This excludes any changes in my weight routine. The power you exert from your quadricepts are greatly correlated to your vert. Things like box jumps that require you to drive force in one direction and immediately explode into the other will prepare your fast/explosive muscle fibers to increase, that is if your working beyond a mere sweat.[/quote]

Honestly I am not a fan of box jumps at all, but I am very glad you have found them to work in your training. My issue with box jumps is that GCT’s are shortened because of the “hip flexor” contribution that follows the jump. For explosive strength, I would rather do depth jumps or barbell jump squats, both in conjunction with maximal strength squatting. I don’t focus on explosive strength anymore though to be honest, instead, I focus on MAXIMAL STRENGTH (which builds the capacity to improve explosive strength) and reactive strength (which improves explosive strength, just not specific to static jumps). The reactive strength exercises I prefer, over depth jumps & jump squats etc, are: MR (multi response, rebounding) half tucks (tuck jumps but not maximal hip flexion, 10-50 reps), MR pogos (5-10 reps), double and/or single leg bounds (5-10 reps), sprints (10-40 yards), and barbell low squat ankle hops for reps (25-50 or so).

[quote] As I’ve seen from your posts, you too understand there is NO substitute for hard work so this I dont believe will be an issue. Also, I seen that you train your legs to half squats. Its good that you know and understand how and what your body works with but also understand that when doing these half squats, this is where your max strength “sticking” point will be. It is said but not necessarily proven that to go below this threshold you will greatly reduce and or lose an extensive amount of power and explosiveness because you have not trained your body to utilized that deadspace. I do realize that you have and have had injuries so to do a full squat may not be an option but understand that it can hinder you physically so to speak. Now to remain above that sticking point, you can actually rob yourself or “ill-manner” your progress by not allowing your body to use the strength that its accustomed to utilizing. Imagine a spring. You do half squats and at the bottom of that half squat your just waiting to be unleashed. This is your max output. Now imagine your half squats again, but think about the actual ROM (range of motion) that you are using to dunk. Do they correlate in a manner that will give you optimal results? Well thats only for you to say, its your body. As an Athlete and fitness/health activist, I encourage you to keep reaching your goal of 130 and your aspirations in which you strive for.

Thanks again for the advice. Here’s my brief take on a very important aspect of half squatting. Most people will say “half squatting doesn’t recruit the glutes/hamstrings” nearly as much as deep squatting. Sure, but here’s the catch: By maximally half squatting, glute & hamstring recruitment WILL increase. The body will learn to use more glute, more hamstring, and of course hit the quads harder due to the heavier load, all at a more specific depth in regards to jumping. By training UNDER (deep) the depth that people jump, sure you’re targeting glutes/hams etc, but you’re also teaching your body to recruit them LESS at jump depth, as well as reduce the amount of quad recruitment due to the lighter loads. So heavy half squatting, over time, will definitely recruit plenty of glute, ham, and even more quad than deep. As you improve your half squat, you deep squat actually improves as well, I’ve seen this with my case and many other athletes I’ve interacted with over the years, in person & on the forums.

So my above paragraph can take another turn: Should you spend years trying to improve your deep squat, or should you spend those years trying to improve legit-depth half squat, which will also improve your deep squat. For people worried about ‘depth’, but wanting to introduce more specificity into their squat training, in regards to vert, they could easily use deeper squats during the workup sets and then transition into half, best of both worlds.

I personally cannot go deep due to my hip injury, but I’ve made far more vert gains going half than I did going deep. Based on my leverages, the transfer from half squatting to athletic performance is very high, higher than deep. I’ve recently even started to incorporate quarter squats I use more of a “knee shift” form which murders my hamstrings and quads (especially vmo).

[quote]Last time I checked, being a Veteran I fought not only for my freedoms but everyone elses as well. So allow them their freedom of speech, but continue on your quest for success and trust yourself. Even Professional athletes have to duck the media and paparazzi, your not alone.
[/quote]

Very much appreciate your service to your country.

[quote]
Last thing. There is a website I’d like to share with you and any other athlete minded person on this thread.
For the record Im not spamming nor am I promoting for this particular site. Simply giving anyone reading this an option to better themselves. Its called Stack.com and its a website for athletes made by athletes, given to me by one of my coaches.

Respectfully yours,
aNiMaL[/quote]

Thanks for the link, I’ve been to stack, they had some nice articles.

Peace!

honeybadger · January 30, 2011, 12:37am

OP, awesome thread! I too have been looking for someone with similar goals and interests as me, I would like to be 6’2" 131-143.5 lbs. I have a ton of fat and upper body muscle to lose, hoping you can point me in the direction of some good methods to reverse muscular hypertrophy, losing muscle tissue is not as easy as some make it out to be.

thommahawk · January 30, 2011, 1:12am

Good to hear man, I was under the impression you totally neglected your upper-body in order to strip all upper-body mass off your frame. I was just trying to give you some extra info about the vert but sounds like you have done your homework on the subject.

Well keep up the hard mate, and keep chasing the 50 mark

P.S what you at at the moment? Vert wise and body weight?

ADvanced_TS · January 30, 2011, 2:40am

I’m going for 5’11’’ 120 at the moment/

A_Rowe · January 30, 2011, 6:42am

ADARQ I SEE YOU BRAH

Mirin your weightloss stack.

CrushKillDestroy · January 30, 2011, 7:19am

This is INCREDIBLE. I’ve been sitting here mezmerised reading this whole thing.

XanderBuilt · January 30, 2011, 7:27am

[quote]CrushKillDestroy wrote:
This is INCREDIBLE. I’ve been sitting here mezmerised reading this whole thing.
[/quote]

Nice knife.

Adarqui, is yours bigger than his?

Lot’s of new people joining the forum this month to comment on this thread. Hmmmm.

adarqui · January 30, 2011, 8:34am

[quote]honeybadger wrote:
OP, awesome thread! I too have been looking for someone with similar goals and interests as me, I would like to be 6’2" 131-143.5 lbs. I have a ton of fat and upper body muscle to lose, hoping you can point me in the direction of some good methods to reverse muscular hypertrophy, losing muscle tissue is not as easy as some make it out to be.[/quote]

Well second of all, I am very sincerely glad that you (or who?) came up with this term “reverse muscular hypertrophy”, as I have been referring to this by “getting ripped and shredded”, I think your (or who?) term fits better.

Thirdly, before we go forward, there are a few bits of information I would prefer I request from you:

What is your current height, weight, and body fats level?
What is your current diet like?
What is your current training routine like?
What was your weight & body fats level prior to training?
Are you healthies (no injuries etc)?

The reason why I ask these questions is because it will give me a much better feedback for you.

You are very right in your assertions that losing mass tissue is not as easy as people make it out to be, especially if that mass is muscular or bone tissues.

In general, their are a few things one might consider when incorporating “reverse muscular hypertrophy”:

#1: Diet - Initially, the diet should be low in total kcal (lower than BMR by ~1000 kcal), yet still provide adequate protein. The majority of kcal negative balance should come from carbhoehydrates. This will help reduce glycogen and shift the bodies metabolism into a fats burning mode. Also, you want to intake a fairly low amount of calcium. High protein, low carb, moderate fat, low calcium will result in plenty of fat tissue depletion, glycogen depletion, and bone density loss.

#2: Only consider step 2 after performing step 1 for ~3 months. Step 2 includes drastically reducing protein intake AND increasing slightly the carbhohydrate intake. This will allow for you to meet energy demands WHILE burning muscle for fuel at a very slow rate (RFD). In step 2, it’s critical that you keep track of how much actual muscles masses you are actually losing, so not to go below your “desired threshold”.

#3: Cardio. Cardio. Cardio. I can’t say this enough - cardio. In order to overturn the caloric intake vs expenditure in your favor, you’re going to need cardio. One of the best ways to get in cardio daily is to utilize Crossfit Training (http://crossfit.com) Workout Of the Days (WOTD), OR, utilize AlphaTnation’s Warrior Athlete training. Honestly though, even though those are very well versed in the art of losing body fat tissue, you can’t go wrong with GSP’s p90x variant.

#4: Stay Focused. This is very hard because, in a negative caloric balance, their is pain. More pain than any “ATG squatting” can endure on you. More pain that chalkless sockless deadlifts can indoor on you. More pain than bosu zercher’s, ME box jumps, or kneeling power cleans can endure on you. Losing bone mass is extremely painful, so is losing muscle tissues. Fat mass, that’s cake. But losing bone & muscle tissues can become extremely painful. It takes a very motivated, focused, and driven athlete to push through that pain and reach ones goals of reverse hypertrophy.

#5: Utilize HEAVY lifts, VERY heavy. One cannot express my expression enough. Very heavy. Try to keep the reps to singles, doubles, or triple ply triples (TPT’s). When trying to reduce muscle mass, fat tissue, and bone tissue, very heavy singles (95-100% 1RM, 105% smelling salt 1RM) is very good at training the CNS neurally, without creating enough time under tension to promote muscle growth or bone tissue growth. So keep your lifting to around 3-6 reps total, singles, doubles, or TPT’s. Only use big compounds lifts such as box squats, 2-3 board presses, zercher squats, zercher bench press, partial chins, reverse power curl, or kneeling olympic lifts.

#6: Don’t be afraid. Don’t be afraid to admit to the bodybuilding or powerlifting world that you are trying to obtain a skinny, shredded, and absolutely insanely powerful physique. What good is muscle if you can’t jump 50" or run low 10’s in 100? Contrary to popular beliefe, you don’t need to get “heavy” or get “on that there dirty bulk”. Everyone is bulking up to become a powerful athlete, and everyone is failing to do so. So rememeber, one of the best ways to train, is to ask yourself this one question “what is everyone else doing? Am I doing what they are doing? If so, I should be doing the opposite, because elite transformations in the performance industry never occur, so I should shy away from popular belief.”

If you have any questions or concerns feel free to reply. If people get “snappy” with you, just write them off, they are trolling. Look up the definition of trolling if you are unaware.

Peace & Stay fit.

honeybadger · January 30, 2011, 9:26am

[quote]adarqui wrote:

[quote]honeybadger wrote:
OP, awesome thread! I too have been looking for someone with similar goals and interests as me, I would like to be 6’2" 131-143.5 lbs. I have a ton of fat and upper body muscle to lose, hoping you can point me in the direction of some good methods to reverse muscular hypertrophy, losing muscle tissue is not as easy as some make it out to be.[/quote]

Well second of all, I am very sincerely glad that you (or who?) came up with this term “reverse muscular hypertrophy”, as I have been referring to this by “getting ripped and shredded”, I think your (or who?) term fits better.

Thirdly, before we go forward, there are a few bits of information I would prefer I request from you:

What is your current height, weight, and body fats level?
What is your current diet like?
What is your current training routine like?
What was your weight & body fats level prior to training?
Are you healthies (no injuries etc)?[/quote]

Thank you for reply, I will do my best to provide as accurate statistics as I can, but bear in mind that I am very new to training (3 months, mixed between crossfit, yoga, tai chi, the vertical project, and intense line dancing.) Yes, I know I am guilty of program hopping but I dont feel that I am getting the results I want from any of these methods, sure I get a few gains here and there but not anywhere close to what I want or NEED. I am healthy in a physical sense, despite having much more bone, muscle, and fat mass than I need or want, but not even close to healthy in a mental or spiritual sense, the only thing that will get me there is to drop a massive amount of weight.

My height is 6’2", my weight is 225 lbs (pls do not bash me for this, I know I have a problem and that is why I am here, getting help). I was going to pm you some of my pics but I need to man up and accept the criticism I deserve for letting myself get to this point. I estimate my body fat to be around 50%. Here are some pics, again pls be gentle

[photo]31460[/photo]

[photo]31459[/photo]

[photo]31461[/photo]

[quote]