Bulgarian split squats absolutely kill me, it is without doubt the hardest exercise I do and personally I find this exercise far superior to barbell squating.
@MrHernanromero Жыл бұрын
I totally agree!!!
@trevbarlow97193 жыл бұрын
Finally I find content which answers my question. I'm searching for a unilateral movement that trains my legs like a main lift. Now I know to go with split squats!
@trainforever11423 жыл бұрын
Really happy to hear you found the video useful. Thanks for sharing your comment. Good luck with your training!
@asprinklingofclouds Жыл бұрын
Split squats and Bulgarian split squats are great for those of us who have long femurs as many of us find the traditional back squat unproductive. The ability to adjust the stride length of the split squat negates the problem of the long femurs and I find it more effective for leg development than widening the stance in the traditional squat.
@Bloozguy8 ай бұрын
Most awesome lunge I saw was some guy doing 250lbs forward lunges, ONE leg at a time, 10 reps each, stepping onto a low box. Deep stretch. Executed all 20 reps, bang bang, 1 after another. Of course he had big legs.
@trainforever11428 ай бұрын
Dang
@MrYevin3 жыл бұрын
You sir explains very clearly. Both in the video and in comments.
@trainforever11423 жыл бұрын
Thank you, I appreciate that!
@harshpanwar59633 жыл бұрын
Thoughts on Bulgarian split squat compared to the standard split squat?
@trainforever11423 жыл бұрын
The Bulgarian split squat is a progression from the standard split squat. I would make sure the person had full competency in the split squat before progressing to a Bulgarian. Many people won't progress to a Bulgarian version and that's fine. Even for those lifters who can do a Bulgarian split squat proficiently, I would still program split squats at times throughout the year. Both are excellent exercises with similar but also unique benefits.
@harshpanwar59633 жыл бұрын
Thank you for the detailed reply
@trainforever11423 жыл бұрын
@@harshpanwar5963 My pleasure thanks for watching
@code58293 жыл бұрын
spit squat > lunge
@senpaitm87423 жыл бұрын
Can i replace squats with split squats?
@trainforever11423 жыл бұрын
Assuming no pain or movement limitations with either movement, I would aim to have both, or variations of each, in a program. If squats are causing problems they should be removed or modified. Split squats provide many of the same, though not all of the same benefits, plus some unique benefits of their own. If someone had to take squats out of their program but could do split squats pain free, it would most likely make sense to keep split squats in the program, and perhaps even make them a point of emphasis, yes. I can't comment if this is a good modification for you or any other individual, but I hope those general guidelines are useful.
@senpaitm87423 жыл бұрын
@@trainforever1142 ty very much!! My gym on have smith machine (no support for free weight squat) and despite always contracting the core and trying to make a perfect form i got strong hip pain while squatting
@trainforever11423 жыл бұрын
@@senpaitm8742 If someone has pain during an exercise, it's smart to discontinue that exercise. It doesn't necessarily mean you stop doing it forever. But stop the exercise and work with a professional to address the cause of the pain and plan a return to the exercise. It's also important to know that there are no "must do" exercises, and you can get strong and build a great physique without any one particular movement.
@thinkplanetearth2946 Жыл бұрын
You mentioned the additional stress put on the knees when doing a forward lunge. I occasionally, (maybe once a week), like to go up and down the stairs in my building, (16 flights), for time, (say 20 minutes), just to mix up my cardio. I read somewhere that the descending portion of doing this, (going down the stairs), is hard on the knees. I would appreciate your thoughts on this.
@trainforever1142 Жыл бұрын
The eccentric (lowering) contraction of the quads when going down stairs is taxing and can cause quite a bit of soreness in the quads, especially if you're not used to that type or amount of activity. This can be a problem for people with knee issues or knee pain. It's not inherently bad for the knees. One way to manage the stress on the quads is to go up the stairs with speed and power, but to go a bit slower on the way down.
@Vitamincontrol13 жыл бұрын
Thanx for the information homie 💪👍
@trainforever11423 жыл бұрын
Thanks for watching!
@MichaelOhngren2 жыл бұрын
Hi, I’m doing a legs push pull program and I wonder if you know the best alternative for hypertrophy for single leg presses. I don’t know whether that’s Bulgarian split squats, split squats, walking lunges, reverse lunges, step-ups, pistol squats, etc. Thanks!
@trainforever11422 жыл бұрын
That's a tricky question to answer. Those are all good exercises and can all be used to drive hypertrophy. I would likely have any two of those in my program at any one time, switching up exercises periodically depending on training phase. I don't use pistol squats very often, everything else is great.
@NickolaiFury3 жыл бұрын
Great video! I usually do walking lunges since my gym has tons of space, is it pretty much the same as the forward and rear stepping lunges you breakdown in the video?
@trainforever11423 жыл бұрын
Pretty much the same, yes, but not exactly. A walking lunge has a lot in common with a forward lunge. The key difference is that in the forward lunge, you propel yourself back to the starting position, whereas in the walking lunge you step through and forward. This means somewhat a different combination of working muscles but the differences are fairly small.
@S7ilgar Жыл бұрын
@@trainforever1142 Seems to me walking lunges are much closer to life & sport situations. For ex, climbing stairs/hill or a footballer extending his leg well forward to catch the ball and propelling his weight forward right after. I would expect better transfer than split squats or static lunges.
@trainforever1142 Жыл бұрын
@@S7ilgar Interesting example of the footballer. In that very specific case, if transfer was our goal, I think we would have more success working on speed, acceleration and deceleration rather than any weight room exercise. Depending on the exact task, the mobility component may be specific as well. As for transfer to walking up stairs, step-ups are the best choice. There's nothing wrong with walking lunges, but you usually don't find them in competitive team sport athlete's programs.
@justinabraham7291 Жыл бұрын
@@S7ilgar agree 100%
@evanwells19413 жыл бұрын
Would you recommend doing barbell lunges?
@trainforever11423 жыл бұрын
Barbell lunges are a great way to lunge with heavier loads. Not appropriate for everyone, and best viewed as a progression from dumbbell lunges. Can be a great option in the right context.
@justalina_S10 ай бұрын
Thank you for this video, nicely explained
@trainforever114210 ай бұрын
Appreciate that. Glad you enjoyed.
@MrHernanromero Жыл бұрын
That's an excellent explanation, but I have a question: does this mean that these exercises don´t add mass.just strenght and stability?
@trainforever1142 Жыл бұрын
That's a great question. Any resistance exercise can help build muscle. Whether or not it will comes down to if the exercise is done with adequate volume and intensity and if the person in question is in a caloric surplus. Both exercises can be a great addition to a hypertrophy focussed program.
@MrHernanromero Жыл бұрын
Thank you, I really appreciate your answer
@esmirnalarancuent1743 Жыл бұрын
Can I do split squats and Lunge squat the same day?
@trainforever1142 Жыл бұрын
As long as someone tolerates the volume well and doesn't experience undue pain/soreness, then yes, that can be done. I'd probably load them differently - one heavier one lighter
@MorethanGUNZ Жыл бұрын
Very breakdown
@tamilindian5703 жыл бұрын
Well explained, thanks.
@trainforever11423 жыл бұрын
Appreciate that thank you
@TheBirdmon17 Жыл бұрын
What about step ups?
@trainforever1142 Жыл бұрын
They are great
@TheBirdmon17 Жыл бұрын
@@trainforever1142 steups using 2 feet going up & down or leaping one leg & swtich with another?
@trainforever1142 Жыл бұрын
@@TheBirdmon17 I'm not sure I understand your question, but there are many good variations of step ups. I'm partial to keeping one foot planted on the step and completing all reps on one leg before the other. There are also lots of cool variations more geared towards speed and power. Check out the work of Frans Bosch for some great examples.