>automatically gives you a gigantic ass
>filters cardiolets, willpowerlets, balancelets, and dyels
>fixes your hips
>improves your balance
>removes your imbalances
>spares your back
>protects you from groin injuries
>takes very little time to do
Kneel before the king.
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Why do you do barbell, I just hold dumbbells.
Easier to overload and I find dumbbells to be more awkward (homegym). The only real disadvantage is the higher center of mass makes balancing slightly harder, but I find that over time your balance just improves further to compensate and you get to the point where you can approach failure with perfect balance no problem
For more clarification I believe that you should be going heavy on bulgarians, I think 2pl8+ for reps isn't unrealistic at all on these, even as your third or fourth movement in a session. Doing that with dumbbells would be really annoying so barbell just makes more sense, especially if I was already using a barbell for squats or good mornings
>Easier to overload
Are you moronic? You are still using one limb at a time. Unless you mean you can lift more total load.
You can generally lift slightly more weight with a bar, and progression is easier because you can microload, and each set tends to be more consistent than with dumbbells for whatever reason so it's easier to tell when it's time to add more weight
Just keep doing them and your balance will improve over time
Hip thrusts take the glutes through less ROM and it's hardest in the shortened position, which isn't what you want for glutes. BSS is lengthened biased and takes them through more ROM, and it also hits the abductors and deep hip rotators so I think it's better overall. Only thing that hip thrusts do better is the fact that they are hit just glutes and pretty much nothing else, but I don't see why you wouldn't want more quads and adductors lol
eventually your hands wont keep up with the weight your legs can lift
NTA but because my grip will give out long before my legs do and I can hold more weight on my back than in my hands in the form of dumbbells. I'm not going to do babyweight Bulgarians next to the other girls.
But you are missing on those sick forearm gains, my forearms have increased in size considerably from bulgarian split squats and rdls.
Doing barbell BSS and lunge improves your balance and uses your core more. Useful for sports where you need to be in control of your torso: tennis, golf etc
dumbbells are useless.
dumb homosexual
Literally one set of these per leg to failure will annihilate you. Bulgarian splits are the GOAT.
I'm new to lifting and I did 3xfailure of these. I couldn't walk for a week. But you're gonna snap your shin/ankle unless you put the ball of your foot on the bench
What am I a homosexual, or braindead woman. Why the frick would I want a gigantic ass.
>Why the frick would I want a gigantic ass
To mog women. You don't want to be mogged by a female, do you? Also
>not training the largest muscle in your body
NGMI
this makes sense if you are already ripped as frick but while trying to make it? Nah
The real answer is if you do anything athletic it will be extremely beneficial because of the importance of the glutes in facilitating running jumping kicking etc
Strong ass protects your lower back, helps squat and deadlifts, and makes you frick better. More thrusting power.
And chicks dig it. Muscle group that actually shows when you have clothes on
Found the gay who doesn’t play sports. If you consider yourself “active” or “fit” and only lift you’re a homosexual
I always call these people Weak Hearts. They never do cardio, they pump up their biceps and pecs sitting on a bench, they have no endurance to speak of because they completely ignore cardiac muscle tissue. Too fricking cool to do cardio. Try kickboxing. Learn to break a sweat and you will sweat far less
>takes very little time to do
it litterally takes twice as long (two legs), but it is great, yes
>it litterally takes twice as long (two legs), but it is great, yes
I've timed how long it takes me to get through 3 sets and it's usually less than 10 minutes. I just do one leg, rest 1 min, do the other leg, and repeat until all sets are completed. Squats tend to take slightly longer simply due to how long you have to rest between sets, (4-5 mins for me) so it ends up being more like 15 min for 3 sets. Might just be me though
Checked but it isn't necessarily wrong, it just depends on what kind of stimulus you're going for and what variation you prefer
I do a Push/Pull routine and split the BSS's up, so left leg on pull and right on push.
>I do a Push/Pull routine and split the BSS's up, so left leg on pull and right on push.
Once I started adding a lot of weight to them doing both legs in the same workout became unsustainable, they're simply too fatiguing to do along side everything else. Knowing I only have to blast one leg really let's me keep the intensity high without messing up my other lifts.
Listen, you just can't fricking do that, alright?
What weight are you doing? I'm up to 72kg so far and I don't have any trouble doing 2 legs. I could see that occuring at 3pl8+ territory, but I haven't experienced it myself
The forbidden left/right split
Does it feel funny to have one leg sore and the other normal? Must be weird to walk
I hate you with every fiber of my being. Both fast and slow twitch.
>not doing Split Side Training
NGMI
i do these instead of lunges. same time
You do Bulgarian split squats on both legs at the same time? I would like to see a visual representation of that
He probably means alternating legs during the set.
> Hot naked dude
> No dick
What a waste
>knee protruding forward
wrong form
Why no knees over toes?
I think the issue is the man is too close to the bench.
How do I build my balance for these or even dumbells and even lunges I tend to just feel awkward in my feet
Just keep doing them honestly, it takes time to build the balance required to push these hard. It sucks initially but after a couple months balancing becomes effortless. You can try doing 2-4 sets 2-3x a week though, that'll probably speed up how fast your balance improves.
I do these with a 24kg KB at home. DOMS is no joke.
I like it because its easy on my knees
Can you completely replace squats with these?
Yes, and you should.
How far away should the bench be?
I assume just whatever's comfortable, with more distance working glutes more?
But yeah, luv me BSS's. Maxed out my dumbbells (2x32kg) on em. Trying to keep some progression by going slower and getting deeper into it.
>I assume just whatever's comfortable, with more distance working glutes more?
Pretty much. I personally use a short stride since I still find that my glutes end up being the limiting factor if I focus on hinging enough, and I think the glutes get worked more inherently just due to the fact that they need to work to stabilize the hip joint, so even with a short stride they tend to get emphasized more than on bilateral squats. Long stride is still great though, I just don't like it as much but that's personal preference.
>Maxed out my dumbbells (2x32kg) on em. Trying to keep some progression by going slower and getting deeper into it.
Great stuff but I really think that at some point you just need to move to the barbell version, it's just easier to progress that way. Milk the db version for as long as you can though, you can get a lot out of modifying tempo (slow eccentric, 3 count pauses, etc)
If you want quads then don't change anything, if you want glutes then focus on hinging more and let your body move backward towards your rear leg during the movement, since this increases the distance between the hips and midfoot while decreasing the distance between the knee and midfoot, which forces the hips to work harder. Use a longer stride if this isn't enough since this allows you to move your body back even further than with a short stride
i dont really feel my ass doing this, mostly quads. am i doing it wrong?
enjoy your quad gains?
me neither but the day after my first time doing them my ass was out of commission for like 4 days
Split squat, and lunges are mostly quads. If you want that glute hit up the hip thrust machine
Nah not really, split squats and lunges involve the glutes a shit ton because the glutes have to stabilize the hip joint during the movement, and you can manipulate the joint angles to create a much greater moment arm at the hip compared to the knee, which will result in the movement being extremely glute biased
Move front foot farther away from the bench
Doing one leg at a time means you can use less weight initially than a squat. So good for homegyms if you run out of weight.
step ups >>>>>> split squats
I hardly see anyone doing stepups, they're good in theory but there's just something about them that isn't right. I feel like it's just too difficult to keep the reps consistent, and moving your feet around constantly is irritating. Never see anyone doing them with a barbell either, so I can't really see how they have an edge of BSS tbh
2-3 sets, maybe 4 if you're crazy. 1x a week is fine but 2 is much better IMO, and 3 is also good. For reps I actually prefer going pretty heavy in the 5-10 rep range, but most people seem to prefer higher reps like 10-15 so just figure out what works for you here
I do them because I find the form braindead
What should my sets/reps be for these?
BSS are by far the lift that destroys me.
They leave my legs too weak to shake, my heart feeling like it’s about to explode, tunnel vision, like I’m going to puke.
Out of my way plebs
>Not doing zercher bulgarian split squats
lmao
garbage and finniky to do will never do them i legit dont care snap ur neck op ASAP okay? 😀 XD
You first moron, I just did 3 sets today and there was nothing you could have done to stop me
I'm too scared doing those with a barbelly. When I lose balance I can just drop the dumbbells, with a barbell it's different
proper way is to have both legs on the bench
>gigantic ass
Nope. Only if you do them in a certain way. Hip thrusts are better for this imo, also glutes are involved in so many other lower body, no one needs additional glutes volume if you already do HT.
I feel my glutes way more with bss than hip thrusts
I'm a balancelet. It filtered me.
How do I do these if I'm duck footed??? My feet point outwards and if I set them straight my knees point in so what do!!!
That is a pretty duck. Quack.
i've tried doing these many times with either dbs or bb, the problem is that it feels extremely awkward on my knees whose leg is resting on the bench to the point of actually hurting
where do I find a floating platform to do these
gives you a gigantic ass
This is not a good thing for men, you moronic homosexual. Like when I read posts on here about men 'hitting the wall', it's like we're being inundated with the dumbest zoomer normalhomosexuals imaginable.
gives you a gigantic ass
>This is not a good thing for men, you moronic homosexual. Like when I read posts on here about men 'hitting the wall', it's like we're being inundated with the dumbest zoomer normalhomosexuals imaginable.
based exercise. I hit 170 for 3x5 recently at 165-170lb bw
Good shit
A fat girl at my office's gym does these multiple times a week with light weights.
I don't have the heart to tell her she's wasting her time and needs to cut her fat first otherwise her ass won't noticeably grow.
Convince me why should I do bulgarian splits if I can do weighted lunges walking.
Can I do these on a Smith machine? Or do I miss out on some gains?
Smith machine is fine but you probably won't get as much improvements to your balance, and you probably won't get as much abductor work from it. If you don't care about either of those things though then you can do them yeah
>destroys your knee caps at heavy weights
>doesn't perform cyclist squats so these issues never arise
NGMI
>tears your quadriceps tendon
frick your meme workouts anon. what works for you might not work for others. we all have unique bodies. i am never doing that to my fricking knees anon
your quadriceps tendon
Are your tendons as weak as a wet noodle? How the frick would this even happen, this lift isn't particularly hard on the knees at all