Posts by slydriver52

I’d like to ask the moderator, Melissa Ross35, to dial back on the thread locking. There isn't any logical reason why someone shouldn't be able to start a discussion just because they're looking for some advice.

John Johnson16 said:Good grief... why am I even bothering to argue with you?☕

Cycling builds muscular endurance, plain and simple. It does absolutely nothing for raw strength, peak hypertrophy, or explosive power.☕

rustyowl4 said:No, I’m not being arrogant. As I’ve made clear on several occasions, everyone is entitled to their own opinion.👍
I’m well aware of how the landscape works, perhaps even too well. But I also know exactly what started happening over the last five years: a massive surge of random websites where people who were once just casual hobbyists or weekend athletes suddenly start acting like they have PhDs in Kinesiology. Look, if someone actually needs specialized expertise, then fine—expertise is great. But if there isn't a genuine need for it, why bother putting it all out there? It's just noise.
I see things differently. We can actually have a productive conversation once you start basing your arguments on actual training results rather than spinning endless abstract theories. Right now, you just seem perpetually defensive and under attack. I’ve told you before: the responsibility lies with you. At the end of the day, everyone is their own boss.
Don't mistake my knowledge for something I just skimmed off xyz.com. I know more about training modalities than you think—not because of some article, but because I've actually put in the work and lived through every single one of them multiple times.

P.S. This applies to the fitness forums, but honestly, it goes way beyond just one website.

Fine, if you really want the details: I’ve been training since 1996. I’m in my mid-thirties now. My max squat sits at around 400 lbs for two reps, and I just jumped back into deadlifts for the first time in years—hit 310 lbs for three reps without breaking a sweat. That’s not nothing. My leg press maxed out at 1,050 lbs for five deep reps. Bench press isn't my strong suit due to a shoulder injury; my limit there was about 265 lbs for one or two reps, and close-grip tricep work topped out at 240 lbs for two to four reps. I can curl a 135 lb Olympic bar for five reps, and my Romanian deadlift hits 350 lbs for two. These numbers are from a month ago—the only exception being the deadlift, which I skipped simply because I didn't feel like grinding through it. Right now, I'm sick and completely out of shape. It's going to take some time to get back to baseline.
I don't waste my time scrolling through random forums or flipping through outdated magazines like Muscle & Fitness or Flex. That's noise. I stick strictly to peer-reviewed literature and technical papers backed by actual scientific evidence—the kind of stuff you can access via a university library database. If it isn't grounded in rigorous research, I'm not interested.
Is that enough? ☕

rustyowl4 said:Look, I’m not going to get bogged down in an argument because you take everything literally and strip it of its context.
Secondly, when someone says running is "better" than cycling, they mean it’s better for *them*. It doesn't mean running is objectively superior to cycling. Similarly, when I say a barbell squat is "weaker" than a single-leg squat, I mean I prefer the single-leg version and find it more effective...

Yes, generally speaking, I would recommend single-leg squats (and their variations) to anyone because I consider them a far superior exercise compared to standard two-legged barbell or dumbbell squats.
And yes, obviously weighted training is a core component, but again, you aren't grasping my point... do you honestly think bodyweight exercises don't have variations that can be performed in a 3-5 rep range, or an 8-12 range? Or that you can throw on a 20kg weighted vest and see the same—if not better—results as someone in a traditional gym?
-Everything is doable if you actually know what you're doing and apply some creativity. You can train hypertrophy, explosiveness, and muscular endurance all at once, and quite frankly, much more effectively for almost any sport (with the exception of Olympic weightlifting).
Again... everyone has their own philosophy. I respect everyone's approach and I'm not here to push mine on anyone; I'm simply stating that in this specific case, the kid needs sprint and jump training. Period.

Listen, you have to train smart. You can't go out and sprint every single day on top of handball practice and expect to recover. Leave some room for rest.

Look, I told you: go to the local high school track and run a pyramid drill;
5x full field length
10x 3/4 length (roughly from the line to just past the 9-meter mark)
15x half field length
20x 1/4 length (from the line to a few yards past the 9-meter mark)
15x up to the 9-meter mark

...that's just one example. You can scale it down by about 5 reps per set if that's too much for you. Take your rest periods equal to the time it took you to complete the sprint (e.g., if a full field sprint took 10 seconds, take a 10-second break)
Second, you MUST warm up properly before attempting these types of workouts.
Third, grit your teeth and push through. Sprint training is always brutal, so don't quit just because you're exhausted. Give it everything you've got and finish the job.👍

If it's too intense, you can mix it up—for instance, jog up to the line, turn, sprint back down, jog up again, and so on...

🤦
With an arrogant attitude like that, you'd fit right in on those amateur bodybuilding forums filled with kids who don't have a clue what they're talking about (with a few exceptions, of course).
It's clear to me that you have no idea what plyometrics actually are, nor do you understand the distinction between training for raw strength, explosive power, or muscular endurance.
You're embarrassing yourself in every post without even realizing it.
That's all from me on this topic. We've drifted way too far off-topic.☕

rustyowl4 said:I’m not sure I follow your logic.🙄

Learn how to read. As I stated previously, I am not personally advocating for free weights exclusively. I never claimed they were useless; my point was that anything you can achieve with them can also be accomplished through bodyweight training (perhaps supplemented by some basic gear).
Furthermore, debating which specific sports utilize or avoid them is a pointless exercise. It ultimately comes down to the individual athlete, not the discipline itself. Everyone has their own methodology; you cannot generalize and claim one group uses weights while another doesn't.
For example, I find a standard barbell squat significantly "weaker" than a single-leg jump squat—especially if you throw a weighted vest into the mix. Of course, the catch is actually being able to execute that movement, but that's a conversation for another day.

Like I said, arguing this is a waste of breath. We all have our preferences and different objectives. But we are specifically discussing how to improve sprinting and jumping here, and the most direct answer remains: sprint and jump.

There are various training methodologies and adaptations used depending on the specific sport an athlete competes in, and resistance is utilized across the board. An individualized approach is essential in any discipline, primarily to target and rectify an athlete's specific weaknesses.

rustyowl4 said:I don't know. Are you going to tell me or what?🙄

Learn how to read. As I stated before, I am not personally advocating against free weights—I never said they were bad. My point is that anything you can achieve with them can also be accomplished through bodyweight exercises, provided you have a few basic pieces of equipment.
It’s pointless to argue about which sports utilize specific training methods. It isn't about the sport itself; it's about the individual. Everyone has their own unique approach to training. You can't make sweeping generalizations claiming that every athlete uses free weights, nor can you claim they don't. It varies from person to person.

Take a standard barbell squat, for example. In my book, that’s a far cry from a single-leg jump squat—especially if you throw a weighted vest into the mix. One is significantly more demanding than the other. Of course, the catch is actually being able to execute that kind of movement, but that’s a whole different conversation.
Look, I’ve said it before and I’ll say it again: there is no point in arguing. We all have our own perspectives and we're going to stick to them. Our goals differ, our methods vary, but the topic at hand is how to improve sprinting and jumping. The most effective answer remains simple: you improve by actually sprinting and jumping.

😕
What you’re saying makes zero sense. You're conflating two completely different things. A standard barbell squat is primarily designed to build raw strength and muscular endurance, depending entirely on how you program it. There are certainly variations of the barbell squat used to target explosive power, but that's an entirely different beast. What you’re describing—single-leg squats, whether weighted or jumping—is a specific exercise for developing explosive power. They aren't the same thing.
So, you’re actually suggesting we have weightlifters swap out barbell squats for single-leg jumps from a squat position because the standard squat is somehow "weaker"? That’s a ridiculous proposition. It’s like telling a heavyweight boxer he should train by shadowboxing in a swimming pool because hitting a heavy bag doesn't provide enough "dynamic instability." It makes zero sense.
Resistance training isn't just an option; it's a fundamental pillar of athletics. You can't expect to compete at a high level without it.

rustyowl4 said:I don't know, you tell me.🙄

Learn how to read. Like I already stated, I am not personally preaching against training with free weights—I never said they were bad. My point is that anything you can achieve with them can also be accomplished using bodyweight exercises (plus maybe a few basic tools).
It’s pointless to argue about which sports use them versus which don't; that depends on the individual athlete, not the sport itself. Everyone has their own training regimen. You can't make blanket statements claiming everyone uses free weights, nor can you claim they don't.

For instance, a standard barbell squat is significantly "weaker" in my eyes than a single-leg jump squat (especially if you throw a weighted vest into the mix). The catch, of course, is the sheer difficulty of actually being able to execute that movement, but that's a conversation for another day.

As I said, there's no sense in bickering. We all have our own methods and different goals. But we are talking specifically about how to improve sprinting and jumping here, and the most direct answer is simple: sprint and jump..

That is exactly why I brought up plyometrics! You clearly aren't reading my posts.

rustyowl4 said:Look, first off, the kid is asking about sprinting and jumping, yet you guys are pivoting to weightlifting.
Sure, that logic applies to a semi-pro or professional athlete who has already mastered their sprint and jump mechanics, perfected their technique, and is now working on fine-tuning—maybe trying to shave 0.01 seconds off a finish time or breaking through a plateau.

For a 14-year-old who probably hits handball practice three times a week at most, standard sprint and jump drills will be more than sufficient...

I didn't bring it up just to be difficult; I said it because you lot are failing to see the forest for the trees.
Generally speaking, I don't advocate for the gym in sports. If someone actually needs hypertrophy or pure strength training, they can achieve much more efficient results using nothing but their own body weight. Now, that applies to serious athletes, not bodybuilders or weekend warriors... but again, that’s just my take. ...

Listen, Cretina, you grasp certain concepts, but you're missing the bigger picture. You think you're right, and in some ways, you are, BUT in many others, you're dead wrong. This isn't about whether under-18s should be barred from the gym; it's about the fact that with younger kids, lacking proper technique, the body is significantly more prone to injury. During puberty, physical development is disproportionate, which messes with their anatomy and makes heavy lifting a risky proposition. That doesn't mean it's impossible—I spent a short stint in the gym when I was 16 before realizing that bodyweight exercises were actually more effective and far more engaging for me personally. I won't drone on too long, but the gym has its place... it's just definitely not appropriate here. The kid needs to focus on sprints and jumps, plain and simple.
And yes, there is a massive distinction between DL and Bowers, or more broadly, between bodyweight movements and free weights. You can't lump them into the same category.

Go ahead, name one single sport where athletes don't utilize free weights to build explosive power, muscular strength, or endurance, depending on their specific discipline.

rustyowl4 said:Look, first off, the kid is asking about sprinting and jumping, yet you’re all lecturing him about weightlifting.
Sure, that logic holds up for a semi-pro or professional athlete who has already mastered his sprint and jump mechanics, perfected his technique, and is now working on the fine details—say, training an explosive start just to shave 0.01 seconds off a finish time, or breaking through a plateau.

For a 14-year-old who probably hits handball practice maybe three times a week, standard sprint and jump drills will be more than enough...

-I didn't bring that up to be difficult, I said it because you guys are missing the forest for the trees...
That said, I generally don't advocate for the gym in sports. If someone truly needs hypertrophy or raw strength training, they can achieve far more efficient results using their own body weight. Of course, this applies to serious athletes, not bodybuilders or weekend warriors... but that’s just my take.

Listen, Paul Baker29, you get some things right, but you’re missing the bigger picture. You think you're correct, and in some ways, you are, BUT in many others, you aren't. This isn't about saying kids under 18 shouldn't step foot in a gym; it's about the fact that with very young athletes, a lack of technical proficiency combined with the disproportionate physical development during puberty makes them highly susceptible to injury. Their anatomy is essentially in flux, which can make heavy lifting risky. That doesn't mean it's a hard rule—I actually spent a short stint in the gym when I was 16 before realizing that bodyweight exercises were much more effective and, frankly, more fun for me. Anyway, I won't drone on too long; the gym has its place, but definitely not in this specific scenario. The kid needs to focus on sprints and jumps, plain and simple.
And yes, there is a massive distinction between deadlifts and basic bodyweight movements. You can't lump those two categories into the same bucket.

Do me a favor and actually read my previous posts on this topic, because clearly, you haven't.
I see zero reason why a 14-year-old athlete couldn't incorporate some weights. No, I'm not talking about heavy squats, and certainly not deadlifts or other high-intensity lifts, but adding some foundational exercises with light resistance can be beneficial. Once the body matures sufficiently, introducing more challenging movements with controlled loads is fine. By the way, do you even know what plyometrics is?

@Walter Miller45
Get out there and sprint through the schoolyard and everything else around it. Hit those short bursts—run to the center, cover about 30 feet, then blast across the entire field. Do 10 to 15 reps of each variation. Keep the rest periods tight, maybe 5 to 10 seconds max, and that’s it. Get to work.

Whether you’re doing reps from a standstill, jumping into them, or launching mid-air—it doesn't matter. The principle remains identical. Break them down into sets of 50 to 100 reps, take short breaks between rounds, and get it done. Period.

-Forget all that nonsense about weightlifting philosophies for now. Just ignore it.QUOTE]

What exactly do you mean by "philosophies" and "nonsense"? Care to elaborate?

Walter Miller45 said:Abs: In great shape. I used to hit them hard, and while my core workouts have slowed down lately, they’re holding up well.

Back muscles: Average. I just recently started incorporating back exercises into my routine.

I found all my routines on YouTube.🙂

That’s what I thought. You absolutely have to strengthen your lower back! I’ve already laid out the rest of my advice, so you know best how to manage your own training options.

Walter Miller45 said:If you have gear at home, sure, you can work out there, but a gym is a whole different ballgame. 6.2 miles Here’s my take: 🙂

Look, kid, you absolutely need to find a trainer. No one on this forum knows a thing about your current fitness level or your physical starting point, and you're still incredibly young. Whatever you do, stay far away from deadlifts, heavy squats, or anything similar right now. You haven't done them before, and jumping straight in without mastering proper technique is a recipe for disaster—that’s exactly why you need a coach. If you’re actually serious about training, you need to be in a gym under professional supervision. A trainer needs to walk you through the basics, getting you comfortable with the machines and free weights first. Once you've nailed the fundamentals and built up enough core and back strength—regardless of what kind of shape you're in currently—then you can start tackling advanced movements like heavy squats and deadlifts. But I'm telling you again: do it under supervision.

Charles Morales10 said:For plyometric jump training and various techniques derived from Olympic weightlifting.
If I were in your shoes, I’d head somewhere to actually learn the fundamental Olympic lifts first—you know, the snatch, the clean and jerk. For instance, if you're living in Chicago but want to train with someone like US Steel's athletic program out in Zanesville. These are basic motor skills that any serious young athlete needs to master before moving on.

👍

You can't recommend those kinds of drills to a kid who hasn't even mastered basic barbell technique yet. What you're describing is stuff reserved for advanced athletes.

Walter Miller45 said:Hey everyone!
I play handball and I'm 14. I want to know how to improve my conditioning—specifically, how to sustain sprints longer since I play wing.
I'm also looking to increase my vertical by about 20 cm. Right now, my best jump at school was 3.90m, but I'd really like to hit 4.10m.🙂 If anyone can offer some advice, please help me out.😁 😉
Thanks in advance.

It is impossible to give meaningful advice over the internet.
First, you need to be properly tested before any training plan can even be drafted. Doesn't your club have a strength and conditioning coach?
As for the jumping, you can certainly improve that through plyometric training, but you still need a coach to guide you through it safely.

There are a few big players out there, but if you want the most widely available option with the biggest selection, look into MusclePharm. Just hit up Google and run a price comparison.

Matthew Richardson81 said:It’s all the same garbage. This idea that Optimum Nutrition is loaded with sugar is nonsense. The only real difference is the flavor, which isn't even a major factor—you chug it in twenty seconds and move on.
MusclePharm products are overpriced for no reason; there’s zero actual difference. Just grab the cheapest option on the shelf and call it a day. Whether one concentrate is 80% or 75% doesn't matter; that single gram difference per scoop is statistically irrelevant.

Optimum Nutrition is packed with sugar and should be avoided because you can't even trust how much whey is actually in there. Let's be real: no protein powder actually meets the exact specs listed on the label. On average, these concentrates are only about 60% whey protein. If you actually care about quality, stop buying concentrates and invest in an isolate, even if it costs significantly more.

Adam Long7 said:Which whey protein brand is objectively the best?
I'm currently using Multipower—is that actually decent or just low-quality junk?

Also, one more thing: if the goal is building muscle mass, should I stick to whey protein or go with a weight gainer?

Thanks.

It’s tough to crown a single winner, but there are several heavy hitters at the top for good reason—think Optimum Nutrition, MuscleTech, Labrada Nutrition, BSN, and so on.
Personally, Gold Standard Whey is excellent. It dissolves easily in milk, which is a clear indicator of quality, and they don't load it with artificial sweeteners. Plus, the flavors are solid. You can just order online from a major distributor, have it shipped, and it arrives at your door. If you're in New York City, it might cost you around $200 including shipping, or if you prefer, you can just hunt through Amazon or eBay where there are endless listings.
Stay away from weight gainers. They are nothing but sugar bombs; once you actually read the label, you realize you'd be better off buying a box of Nesquik.

wiredpilot30 said:You’re doing exactly what most people do when they read an article—you're cherry-picking bits and ignoring the actual concept. Just because I happened to mix whey with whole milk a couple of times doesn't make it a rule. In fact, I don't even drink whey regularly 😉 It was just me messing around, mostly because I love watching the "fitness gurus" at the gym lose their minds over it. 😁
When we're talking about weight loss advice for the average person like Perry or Anne (and you'll notice I don't bother wading into heavy athletic topics), I don't see where I went wrong. If you think I did, point it out. I have more than enough personal experience to back myself up. Just because I train 7 or 8 months out of the year instead of a full 12 doesn't mean I'm an idiot. 😉

These guys aren't my friends... one works for a minor league baseball team, two are nothing more than glorified local gym trainers, and one is a trainer who dabbles in regional bodybuilding shows (I don't know the details; I couldn't care less about those types, especially since he's just some scrawny ectomorph). 😁)

And as for whether you've mistaken me for someone else, just look at my avatar. 🤷

I probably did mistake you for someone else.
No hard feelings, cheers!

wiredpilot30 said:Fine, give me a list of my supposed "delusions"... I'll gladly read them and take any valid corrections into consideration.
Everything I write comes from hands-on experience or a firm grasp of the subject matter. Even those who think they're experts only know as much as their instructors have convinced them they know. 😛
The world of anaerobic training is particularly fascinating... there's an endless stream of moronic articles based on cherry-picked research snippets, and some of the nonsense spreads so fast it’s actually pathological—from the myth of a 15-minute "window" for mandatory whey protein intake to the disastrous mixing of high and medium glycemic carbs. It's all just garbage. 🙄 The idea of milk being "terrible" still makes my brain ache after all these years.

Talking to various trainers, I’ve realized their methods vary so wildly it’s almost comical. But what's even more ridiculous is watching them argue when, in reality, most of them are technically right. There are multiple valid approaches to everything. The real problem lies with the "copy-paste" trainers and the authors of those superficial articles. For good reason, I don't bother debating things like professional football conditioning, for example. I have zero interest or expertise in that field, nor do I care to study it.

And "man"? Seriously? I think you've lost your way a bit there, but hey, it's nice to know I'm still young at 31. That's a win. 😬

Everything you said holds water, except for one thing: someone without a regular gym routine or actual experience shouldn't be handing out advice to others. You're drinking whey after a workout with whole milk, which makes zero sense to me—it seems like you've confused a few concepts from reading too many blogs.
Who exactly are these friends of yours training? Casual weekend warriors or actual athletes?
Anyway, keep enjoying your reading, but remember: none of it matters if you don't have the mileage to back it up.
Maybe I mistook you for someone else, but I am still a few years older than you.😁

wiredpilot30 said:Look, if you want to talk, just call me and we can hash this out 😬 ...and frankly, I don't give a damn about an athlete's general conditioning. My focus is my own body, its specific needs, and the physiological effects of anaerobic training. Like I’ve said a hundred times already—I have zero intention of being anyone's personal trainer. I'm not an encyclopedia; I just prefer using my own brain. I refuse to let someone just tell me "milk is poison" and expect me to take it at face value without questioning it. That exact kind of sweeping claim is what drove me to start my own "research," deciding to vet everything myself through actual studies and legitimate sources. ☕

There are certain things people used to peddle as gospel that make my skin crawl today, yet they're still treated as common knowledge. 🤮

You can't learn everything just by reading papers. Formal education and hands-on practice come first. To be blunt, you seem way too confident in your own assertions, acting like your word is law. I saw right through you immediately because I can distinguish between genuine experience and mere pretension. It reminds me of that fraud who acted like an expert but wrote nothing but nonsense, yet was so delusional he couldn't see why anyone with actual expertise thought he was full of it. I don't know everything either, but years of training have taught me plenty. I stick to professional literature because I actually have access to it; my brother is a high-flyer and just received a major scholarship from the city of Washington, D.C. (back when he was a student). So, now you know exactly who you're dealing with.😁
You're a sharp kid, so stay that way. My only gripe is that you try to play the expert when you're part of a group, but I'll chalk that up to youth. You'll grow out of it. Cheers.