Go Back   Bodybuilding.net - Bodybuilding Forum > >


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



Reply
 
Thread Tools Display Modes
  #31  
Old 09-13-2008, 01:12 PM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,793
Send a message via MSN to _Wolf_
Default

Static Split Squat aka Bulgarian Squat:

Reply With Quote
  #32  
Old 09-13-2008, 01:27 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

No, I meant without the back leg elevated to start with.

Reply With Quote
  #33  
Old 09-13-2008, 01:31 PM
dougz's Avatar
dougz dougz is offline
Rank: Member
 
Join Date: Aug 2008
Location: BC, Canada
Posts: 363
Default

Is there a link to a video of the split squat you're talking about, Eric?
Reply With Quote
  #34  
Old 09-13-2008, 01:35 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
  #35  
Old 09-13-2008, 01:42 PM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,793
Send a message via MSN to _Wolf_
Default

Oh I see what you meant now, E...Sorry for the confusion, guys.
Reply With Quote
  #36  
Old 09-13-2008, 01:44 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
Reply With Quote
  #37  
Old 09-13-2008, 02:32 PM
dougz's Avatar
dougz dougz is offline
Rank: Member
 
Join Date: Aug 2008
Location: BC, Canada
Posts: 363
Default

Ok, thanks..

I'll do that..

Now what do you mean by A, B ... C?
Reply With Quote
  #38  
Old 09-13-2008, 02:43 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
Reply With Quote
  #39  
Old 09-13-2008, 03:26 PM
HIThopper's Avatar
HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Default

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.
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #40  
Old 09-13-2008, 03:29 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 04:16 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.