>*is the most agonizing fricking lift known to man in your path*
how much better are the gains over other leg lifts really?
>*is the most agonizing fucking lift known to man in your path*
>*is the most agonizing fricking lift known to man in your path*
how much better are the gains over other leg lifts really?
if you want grow a big booty yassh
if you want grow legs just do squats
its rare that i see dudes doing this exercise in the gym. Mostly girls.
i've never seen anyone do them besides myself, the booty thots all go straight for hip thrusts and hack/smith machine squats
I've just done them in the gym. Gym One in Dumbarton, Scotland.
do people in Scotland reaally drink protein scotch after lifting?
How do you think we got so big?
>Dumbarton
Sorry pal
They're a fantastic accessory to squats. Dudes who do it have the most massive quads. They obviously also squat very heavy.
I just squat narrow stance toes out like Platz. Feet actually touching. I'm 6'2" with long femurs too so the range of motion is ridiculous. Don't need anything more combined with leg extensions and leg press and deadlifts for ass.
I'm a manlet and take a stance slightly wider than shoulder. I have good depth atg, squat heavy. Bss took my legs and squat to the next level.
t. 2.8x bw squat
>if you want grow a dicken booty yassh
FTFY
I do it because my spine is fricked up (long story) and I can’t put massive weight on my spine. I’m in my 40s now so I just lift to look good naked, but yeah I miss heavy squats.
I wanna know the long story!
>be fatass
>uironically lose it all
>start weights 8 months ago
>work fully remote so buy bench and adjustable dumbells
>run daily
>lift and run during work hours
>no squat rack so cope myself that I can't do proper leg workout
>fool myself that running is enough
>tfw 8 months of gains on uppr body but don't even have defined hamstring
Am I fricking myself over or will everything be okay? Running still builds some leg muscle, no? My calves are quite thick.
>Running still builds some leg muscle
no
I went from running a couple of times a week but no squats, to no running at all and high bar squatting 120kg ATG for reps since late fall last year. Only thing I do that approximates cardio is antagonistic supersets for upper body.
My cardio is somehow better, especially bicycling I distinctly notice I have much more power and endurance compared to before
I mean the only thing I can do with dumbells is squats and even then they don't go that heavy (id need like 30kg dumbells).
What can I do? I am not joining a gym since getting paid £20/hr during work is very motivational and helps with free time.
>I am not joining a gym since getting paid £20/hr during work is very motivational and helps with free time.
I don't understand why you can't join a gym?
Because I workout during work hours. I cannot leave my PC for 2 hours straight.
No space. I bought myself a giant pullup thing for dips pullups etc. In hindsight, I shouldve spent £200 more and bought one that has squat rack on it but its geting a bit too much for a small bedroom.
>In hindsight
sell the thing, get a rack
stop being consumed by sunken cost, you are not going to be able to train legs very effectively without a rack and a bar or gym access
I dont want to buy bars, weights etc its a bit too much for a single bedroom.
How about I do baby dumbell leg workouts for 2-3 more months and then just join gym? I have maxed the weights I can put on these dumbells anyways so at some point i'd need to make the switch, would be very painful not doing it during work hours though.
that is also an option
>I need to lift during working hours
this is a dumb mindset
It saves 2 hours out of my 6 hours I have away from work. At some point I will need to stop this though since I wont have this job forever and I just need heavier weights/more machines.
do high rep squats, walking lunges and yes you can do the groin splitting shit you posted as well.
Still its a ballerina exercise and will not turn your legs into tree trunks.
Actually, it will go a long way to developing tree trunks.
get yourself a half or full rack and a bar, you already have a bench and dumbbells so the space is there
Just do high reps of difficult squat variants with the dumbbells you have.
your cardio is definitely way worse your cycling only improved because squatting improves it a lot you moron
running will not build muscle no
>My calves are quite thick.
that's from all those years of supporting your weight when you were a fatass
From walking. Weighted walking.
yeah, if you have more weight on you then the human body is designed to handle then the muscle will grow, however if you're a normal weight then you won't experience much, if any, growth
you will just get skinny fat from running
yup and thats because going to failure is nearly impossible on this exercise
>>no squat rack so cope myself that I can't do proper leg workout
>>tfw 8 months of gains on uppr body but don't even have defined hamstring
Dumbbell one-leg Deadlifts
Nordic Curls (only if you built up enough strength from OLDL; support your legs with a piece of heavy furniture you can fit your ankles under)
Sissy Squats
Reverse Lunges
Reverse Nordic Curls
Standing calf raises (front of the foot on a 2x4)
There you go. Some exercises you can do at home without a rack.
>>lift and run during work hours
>>fool myself that running is enough
If you were doing sprints instead, you might have made some significant gainz
BSS > all those leg suggestions for quad and glute due to progressive overload potential and time under tension
>unironically lose it all
what did you mean by this?
The greatest bodybuilders of all time didn't do this meme exercise.
Dorian Yates was great, Mentzer is a nobody.
Yates learned from Mentzer. Mentzer got a perfect score.
Mentzer is the only competitor Arnold feared.
>Oh? You're approaching me?
>mentzer is coming
>I am getting the feeling of coming in the gym; I'm getting the feeling of coming at home; I'm getting the feeling of coming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am coming day and night. It's terrific, right?
yeah thats why they had small underdeveloped legs
they were on gear
Should I switch to these from back squats? I'm not sure if I need to be concerned about spinal compression from squatting heavy.
If you want to. Exercise selection is 90% preference/10% function. If you don't like backsquats, there's nothing wrong with switching to split squats.
I switched to them because of a herniated disc, they also inadvertently helped my tennis elbow because I didn't have to hold as much weight to do these effectively compared to other squat variants.
What am I doing wrong technique-wise if I feel this exercise more in my hamstrings than in my quads?
does this even hit hamstring?
I feel it hit my entire leg
Quad, hams, glutes and even calves
Based dubs of truth. BSS was the only thing in my routine at the time and it caused quite a bit of growth in the calves
oh dam, i did some the other day and its the first time ive had any leg DOMS in a while but i didnt feel my hamstring, just quads
What about Zercher Bulgarian split squats?
zercher anything is a meme, zercher himself only did shit that way because he had to, just frontrack it or use a heavy kettlebell for goblet instead of fricking up your elbow tendons for no benefit
I can load more with a Zercher. Also, your elbows get used to the load, so you won't frick anything up if you're not moronic.
Also, I no longer have lower back issues since I started doing Zercher deadlifts and Jefferson curls.
Really good for quads
Sounds agonizing. Regular zerchers already destroy my quads.
I do it with an ssb so I can load up more weight. Before you say anything there are better ways to train your grip then doing split squats and my forearms are fine
https://www.youtube.com/shorts/MbamW7EynfU
If the Quad God does them then I'll keep doing them
They're using baby weight which suggests that they don't do these often
I fricking hate lunges. Least favorite exercise by far.
Those are split squats bro
are they worth?
i do that, calf raises and leg press as my leg exercises
I'm flexing my quadriceps like this bc of pelvic tilt. It's already agony. How anyone wants to do a weighted exercise is beyond me.
>saves your spine
>easier to perform correctly and progress each side maximally due to body’s natural asymmetry
>makes every other exercise on earth suck less in comparison
>mogs other men unwilling to do this lift
>gives you an excuse to ask for tips from gym baddies
>improves mobility and unilateral stability, thus more ”functional” than typical squats
>any set above 8 reps is basically HIIT as a bonus
yea im thinking based
Don't forget
>fixes muscle imbalances
>bulletproofs your balance system
>unilateral work defeats bilateral work for muscle activation and hence growth
>can add a deficit for greater ROM, change foot position to bias glutes/quads
>lights up basically the entire leg in 1 movement, making this an incredible overall leg builder
But my favorite is the mogging you mention
>gritmogs the ngmi's who can't progress in these because they all give up and decide to stick to upper only
>>can add a deficit for greater ROM, change foot position to bias glutes/quads
Redpill me on the foot position changes
Further out for glutes, further in for quads. Personally, I line up the working leg's foot at the very base of the bench (you'll be touching benc with back of leg), then take a toe to heel step with the other foot, then repeat with the working foot for a second and final step. This is my perfect, consistent foot placement for BSS.
Thanks man I'll try that
having started these the past week, i like them but i am heavily glute limited. after a normal week of lifting i would usually take one day off but i haven't touched legs in three days from the soreness.
That's totally fine, I do 2 sets of these, twice a week. In addition I squat twice a week and do lmaoleg extensions twice a week as well. This has been more than enough to see consistent quad growth
I love BSS but confused about how do you balance yourself when holding 2 dumbbells? 1 dumbbell I can somehow manage but 2 dumbbells fricks me up so much I constantly have to rebalance myself mid set.
Practice. It shouldn't take more than 2 weeks at the most for any one to not struggle with balance in these
I use one dumbbell and balance with my hand on a rack or whatever
>gives you tunnel vision and unable to focus
Bulgarian split squats are no fricking joke
I don't even know what happening halfway through my 3rd set, I just have to push up
>common target to support the notion that lower is harder than upper
What weights are you guys using?
75 in each hand, 10 reps yesterday
Do them with a barbell, it’s more fun
It's too hard
not for this guy. if you are doing these instead of squats, you gotta go heavy. doing them in addition to squats, light is fine.
I challenge anyone to name a sport that has athletes with less aesthetic figures than cycling
Darts.
I legit have no idea how much further than the bench I'm supposed to stand
>sit on bench normally
>extend your leg out as far as you can
>wherever your foot lands is where you're supposed to plant it
thanks
WHAT ANGLE SHOULD MY FEMUR BE
you may think it's just natural but it's not for me, it all feels wrong
>been doing these for years
>constantly paranoid that i've been doing them wrong the whole time and will have to make a form adjustment that rolls me straight back to dyel-tier weights and bruises my ego
many such cases
Is this how people who can't squat 405 cope?
do pistol squats
This is a fitness sub not a circus sub
sub? bit too soon, don't you think?
why is it so hard? lunges and squats are so much easier even if you use a lot more weight. Also why does it feel like cardio even in low rep ranges?
>weighted pistol squat
>nordic curls
>sprints
is this all I need?
I workout at home
started getting lower back pain 6 months ago from way to many back squats over the years. I am so glad I switched over to that excercise. Not only is it less cancerous than regular back squats it apparently is also good for my thighs. havent lost any muscle mass since I started. I plan on doing this shit for the rest of my life, cant imagine doing squats in my 50's without having some fricked up problems with my back.