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Doug's starting from scratch, need help!! Journal

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Old 09-13-2008, 01:12 PM   #31
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Static Split Squat aka Bulgarian Squat:

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Old 09-13-2008, 01:27 PM   #32
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No, I meant without the back leg elevated to start with.

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Old 09-13-2008, 01:31 PM   #33
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Is there a link to a video of the split squat you're talking about, Eric?
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Old 09-13-2008, 01:35 PM   #34
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I just added a video. If you start with that basic movement (that is good form, btw) you can go on to elevate the back leg, OR the front leg..or alternate it if you like. You can progressively elevate the back leg until you end up with what Wolf posted..a bulgarian. And then there are more dynamic movements like dynamic (forward lunges, reverse lunges (a bit easier at first), walking lunges..

You can change the way you load them. From dumbells to barbell on back to front grip barbell.

In the video, he's using a fairly long stride length which will be a little more hams and glutes (good). Closer stride length will increase quad contribution a bit more. He is pushing off the heel (good). Only go as long and low as you can control the weight, whether bodyweight or added weight. Don't let the load "pull" you down lower that that range of motion where you are in control. Add range of motion as you go and work on mobility separately as well.

As you see it's really the same exercise except with the back leg on the floor. That upright torso you see in the vid is crucial.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-13-2008, 01:42 PM   #35
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Oh I see what you meant now, E...Sorry for the confusion, guys.
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Old 09-13-2008, 01:44 PM   #36
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It's all good, Anuj. BTW, Doug you don't have to use the same rep range for these. You could use around 8 reps, 2 or 3 sets. In fact I'd recommend that.
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Old 09-13-2008, 02:32 PM   #37
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Ok, thanks..

I'll do that..

Now what do you mean by A, B ... C?
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Old 09-13-2008, 02:43 PM   #38
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Well I meant an workout A then workout B then workout C instead of A then B then A then B. But you'd prob want to alternate the presses like Pity already said so it's not exacatly ABC. Or do pushups which can be progressed as well and are a very valuable alternative.

I would do...

A
Squat
Press/Bench Press
Row/Chinup

B
Deadlift
Split Squat, etc..
Push ups (pushups can be progressed)
Light Face Pulls (optional)

C
Squat (or Front Squat)
Press/Bench Press (whichever isn't done on A)
Rows/Chinups (whichever isn't done on A)

Core stuff sprinkled in throughout the week.

Assistance stuff to be added later on as needed.
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Old 09-13-2008, 03:26 PM   #39
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That vid looks great Eric,looks like it sure would pound the PC alot, I think I'll try em.I ditched bulgarians cos of the balance thing and some pain in my groin when I did them, but they look much better.

Routine looks good too.Good luck Doug.

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Old 09-13-2008, 03:29 PM   #40
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That's why I didn't recommend going straight to bulgarians . Just because it is harder doesn't mean it is better for any given individual.
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