I did the bulgrian split squat with just 10 reps x 5 sets - the following day, my glutes are just destroyed:). Will definitely keep this one for my leg day:)
As a 47 year old man with back problems, I’ve switched completely to single leg training and done away with back squats. Wasn’t worth the risk for me and I actually feel stronger working single legs.
Also a 47-year-old man with back problems (we are legion, lol), and I think I may go this way, but I've found the hack squat to be super beneficial and better on my back...
@KeithBurtons Agree... just lighten the weight and keep doing the usual two legged exercises... nothing fancy needed... throw out the kettlebells and the funky squat bar... AND WORK YOUR FRIGGIN' CALVES... DORSIFLEXION AND PLANTAR FLEXION... YOU'RE WELCOME.
@@terrystrandto build legs requires a load on back squat thats also much more spine shear and compressive forces.Of course, if it doesnt hurt, keep doing it.
Another thing I like about one-legged exercises is that you can get by using a lighter weight and therefore less compression on the back and also seems like I get a better mind-muscle connection. So more bang for your buck. Great video!
Great exercises and video 😎😎💪💪 After lower back/Disc injury I stopped heavy Squats/All kind of Deadlifts. Now I train with : DB Bulgarian Split Squat DB Walking Lunges Sissy Squats Nordic Leg Curl DB One Leg Glute Bridges DB One Leg Calf Raises Legs are growing and zero lower back problems.💪💪😎😎
Believe it or not Bobby, I been doing these 3 exercises for years! I agree 1000% the importance of single leg strength!! I'm into Mountain Biking. When I was in college I would always do heavy squats, leg press, etc. I was strong, squatting 315 Lbs for 15 reps. However, none of this strength transferred to the trail. Fast forward 20 years, when I started doing Bulgarians and more single leg training. I immediately noticed I had more climbing strength when going uphill. There are MTB channels that do push unilateral leg training now, but back in the 90s no one did in the gym. They were considered sissy exercises!...LOL. Now that I just bought some thicker plates I can try the deficit Bulgarian. Great video! I'll share it with my friends that don't believe in single leg strength!😂
As a coach with 30 years experience these are best exercises and part of a group I use the most, I can tell you they are probably the best. The 10 sets, 60 secs rest works very well and based upon German Body Composition Training the results are well documented.
These are great because I've suffered a back injury and at 42 it just takes so long to get back healthy again. I can do these exercises with much lower weights and still get great results.
Love these three exercises. I’ve been doing the Triple Blast. It’s a tri-set. Bulgarian split squat 20 each leg, front back lunges 10 each leg (front and back is one), Frog squats to failure. Rest a minute and redo. Rest a minute and once more. You don’t need weight as it’s three exercises back to back. It’s a killer. Three sets of these three exercises is a leg workout. I push for this routine several times a week.
I incorporated just 1 of the suggestions and it was honestly the best leg workout I have had in years. These are also great because of the lower impact nature, (over 40, 5 months post hernia repair so must be careful) These exercises are literally perfect
The 10×10 method is what I've used for years.. the old "German volume training." I absolutely love it. My legs blew up. I got up to doing 405 for 10 sets.. didn't go beyond that. My chins shot up.. everything. So doing the Bulgarian split squats makes a lot of sense. I think picking that one core excersise, esp leg and chins, and doing 10× of work sets is a fantastic way of pushing yourself and building. Thanks for routine.
I love this man’s passion for training, I so get it! Training legs well is hard and takes real dedication but I love it, nailing BSSs, makes me feel so good about myself afterwards 😀 I’ll try 10x10 body weight this week and the others too!!!
Wow. I'm grateful to find your channel. I'm 49 years old and I've been working out since I was 18 years old. Your body is amazing and an inspiration. I'm brazilian. Thanks for the tips.
Soccer player and never liked traditional squat-centric leg days -- I would do them light as a warm-up, for example. Pretty much did this workout twice a week and I would add a jump-plyo finisher at this local amphitheater with my cardio days and I could jump through the roof after a couple months.
These are exactly the exercises Im doing! (49y/o) As main compound lift - either reverse lunge with dumbels(2x10kg) for 15,13,11 reps or Bulgarian SplSquat( with 10kg dmbl) same sets and reps. Then hip thrusts on one leg bodyweight ss with calf raises on one leg, bodyweight. The finisher is either goblet squats(bodyweight 15,13,11 reps) or jumps( 3x15 reps). I throw in 3 sets of abs(either basic crunches or leg raises) somewhere inbetween and there it is - 35 minutes leg session
Great video. Thank you for this. I've always struggled with my legs. I've had a recurring knee problem for 15 years and had hip problems. So, I have struggled to find good exercises. I will give this a go.
As long as you engage your core with most if not all exercises you will get a strong core. Add in some RDLs and ab work you are covered. For the goblet squat, it’s okay. Once you get strong enough it’s difficult to progressively overload with getting into set of 20+ (which cardio becomes the limiting factor) or heavy dumbbell and kettlebells which most don’t have and getting into position is awkward.
Anything on Hams? Calves, TA's? Lateral/hip stability, knee stability etc? I think all of these, including exercises like you show here - are all very important for lower body functionality.
@Bobby Maximus Whats the story with using wedges for an exercise like the Goblet Squat ? Does it protect, focus on different muscles. It does feel better for me.......thx
on the Bulgarian Split Squat put a pad where your knee hits the ground. If your leg gives out and your knee hits the ground you will not be doing anything for about 3-4 weeks
At 44, walking lunges, reverse Nordic,single leg extensions, goblet squats my favs….will add Bulgarian split squat….I am staying away from back squats….
Another tip for the bulgarian splits is to try to use the bench leg as little as possible (not at all if possible) on your way up. Just use your floor leg to lift yourself up (think of it as a reverse pistol squat). Your glutes will be furious.
As a teen and college student, my legs were my favorite because I was a wrestler. Later, as an adult, I blew out my lower lumber with a herniated disc. I stopped all leg training and did swimming to rehab my core and take gravity off my lower lumber. My cardio shot up through the roof because, as a gym rat, I never had great cardio fitness. As my cardio shot up, I started doing light runs that turned into half-marathons. I lost all my muscle mass, and now my legs are smaller (runner's legs). I love that I can outrun the beefy guys, but I miss having more mass on my legs. Suffice it to say I will start doing more single-leg training and add some mass back. Funny, Bobby seemed winded in this video, I hope he gets his cardio up ;) Let's SCO!!!
Goblin squat needs to mention that it is excellent for flexibility of the hips and knees and lower back. Actually, all three of these split leg exercises are good for flexibility but the goblin is next level.
I genetically have very thin legs, no amount of training can change that. I was a breaststroke swimmer for 20 years, never made any difference. Trained for 20 years 3 hours a day
While single leg exercises are good for skill and balance and “core” activation, traditional back squats allow for higher loading and do strengthen both the right and left leg, making it a superior exercise in my opinion, if some unilateral exercises are also included in your routine.
Personally, Bulgarian Split Squats has never been my cup of tea. No matter how I do them, my knee always feels odd. However, walking lunges with a weighted vest and a kettlebell in both h hands has been a good substitute. And I can progressive overload by increasing the kettlebell weight. Personally, I've found walking lunges and goblet squats way more effective (and safe) in building some really good sized legs. I still do squats but light to moderate. using TUT. I stopped doing free-weight squats in the squat rack ages ago. Too dangerous and you really need a spotter if you want to push it. Not always available. So I've settled for using squats with a resistance band and wearing a weighted vest. I've been using the Anazao Fitness Gear 40" Flat Resistance Band Bar for over a decade now, and it's is an unbelievable substitute for squatting in the squat rack.
You forgot about the rectus femoris to make the quads look great and those were no wear near failure to grow the most muscle and to avoid wasting time. But the other pointers were pretty good.
I love the routine, i cant squad heavy anymore because of an injured disc so these single leg excersizes is my thing, whats the difference between bulgarian split squads and high step ups though cause i prefer step ups because of comfort to the back leg and they seem to me to be the same movement, my other fav is sissy squads, i know its not a single leg exsersize but its an excersize you can do without alot of weight on your back
Different focus. Each hits a different area of the leg. The reverse lunge hits the glutes more -- pushing off to stand back up is where the work happens. Bulgarians will be a nice all around / quad focus. Try them and you'll feel it.
"Don't skip lg day" is used a little too much by people though. Sometimes if your legs are not the bodybuilder type and they are just "normal", people will go "chicken legs". When I was younger, my favorite exercises where like pull ups, dips, jumping, running. Functional stuff, no gym going. My upper body did look rather impressive (though far from massive, more vascular and V-taper). My legs not so much, especially when I was wearing trousers (though if I did a lunge, the muscle definition was impressive). I never trained legs for volume, only what I did via playing sports. Plus, I have (genetically) just skin on my legs, almost zero fat. All that contributed to comments (from a few friends, not all) about chicken legs ,blah blah. At the same time I could dunk a basket ball at 5ft11 tall and none of my friends could. And when one day I needed to carry an injured friend some 100m distance, I managed to do it. So my legs where more than up to the task. You get the point, people are attracted to extremes.
I love these but I feel like real power is still built doing squats. I do front squats. Im 39. I switch it up on leg day usually do it every two weeks heavy front squats.
Yes my thoughts exactly......any advice.....cuz I had the same problem......I tore something...... mines deformed as well......but I can still lift heavy...... so I don't know what's going on
3-4 times a week?? Certainly not recommended for mere mortals. Seems like overtraining for the vast majority of people, especially over 35 and not already in good shape. Otherwise, awesome video 👏👍🏽🍅 Maybe talk about levels of intensity for different people 🤔🤷🏼♂️
1 reverse lunge
2 goblet squat
3 BSS Bulgarian Split Squat
Hero.
@KeithBurtons Why?
@KeithBurtons Yes, if you workout at the gym. But not at home 🙂
It’s a simple thing but I really like that you leave the name of the exercise up on the screen the whole time rather than just for a few seconds.
I did the bulgrian split squat with just 10 reps x 5 sets - the following day, my glutes are just destroyed:). Will definitely keep this one for my leg day:)
As a 47 year old man with back problems, I’ve switched completely to single leg training and done away with back squats. Wasn’t worth the risk for me and I actually feel stronger working single legs.
Leg extensions are fine. Single leg.
Also a 47-year-old man with back problems (we are legion, lol), and I think I may go this way, but I've found the hack squat to be super beneficial and better on my back...
@KeithBurtons Agree... just lighten the weight and keep doing the usual two legged exercises... nothing fancy needed... throw out the kettlebells and the funky squat bar... AND WORK YOUR FRIGGIN' CALVES... DORSIFLEXION AND PLANTAR FLEXION... YOU'RE WELCOME.
@KeithBurtonsits the job of your core to resist that twisting force, dont you understand human physiology before commenting?
@@terrystrandto build legs requires a load on back squat thats also much more spine shear and compressive forces.Of course, if it doesnt hurt, keep doing it.
Another thing I like about one-legged exercises is that you can get by using a lighter weight and therefore less compression on the back and also seems like I get a better mind-muscle connection. So more bang for your buck. Great video!
Great exercises and video 😎😎💪💪
After lower back/Disc injury I stopped heavy Squats/All kind of Deadlifts.
Now I train with :
DB Bulgarian Split Squat
DB Walking Lunges
Sissy Squats
Nordic Leg Curl
DB One Leg Glute Bridges
DB One Leg Calf Raises
Legs are growing and zero lower back problems.💪💪😎😎
Love it - will try that routine!
@@5DMaster21-om Good luck, the legs will grow 😎💪
Believe it or not Bobby, I been doing these 3 exercises for years!
I agree 1000% the importance of single leg strength!!
I'm into Mountain Biking. When I was in college I would always do heavy squats, leg press, etc.
I was strong, squatting 315 Lbs for 15 reps. However, none of this strength transferred to the
trail. Fast forward 20 years, when I started doing Bulgarians and more single leg training. I immediately
noticed I had more climbing strength when going uphill. There are MTB channels that do push unilateral
leg training now, but back in the 90s no one did in the gym. They were considered sissy exercises!...LOL.
Now that I just bought some thicker plates I can try the deficit Bulgarian. Great video! I'll share it with my
friends that don't believe in single leg strength!😂
As a coach with 30 years experience these are best exercises and part of a group I use the most, I can tell you they are probably the best. The 10 sets, 60 secs rest works very well and based upon German Body Composition Training the results are well documented.
These are great because I've suffered a back injury and at 42 it just takes so long to get back healthy again. I can do these exercises with much lower weights and still get great results.
Back injury can easily be fix by using "roman chair" exercise but don't take my word for it.
Love these three exercises. I’ve been doing the Triple Blast. It’s a tri-set. Bulgarian split squat 20 each leg, front back lunges 10 each leg (front and back is one), Frog squats to failure. Rest a minute and redo. Rest a minute and once more. You don’t need weight as it’s three exercises back to back. It’s a killer. Three sets of these three exercises is a leg workout. I push for this routine several times a week.
What size are your quads
I incorporated just 1 of the suggestions and it was honestly the best leg workout I have had in years. These are also great because of the lower impact nature, (over 40, 5 months post hernia repair so must be careful) These exercises are literally perfect
The 10×10 method is what I've used for years.. the old "German volume training." I absolutely love it. My legs blew up. I got up to doing 405 for 10 sets.. didn't go beyond that. My chins shot up.. everything. So doing the Bulgarian split squats makes a lot of sense. I think picking that one core excersise, esp leg and chins, and doing 10× of work sets is a fantastic way of pushing yourself and building. Thanks for routine.
I love this man’s passion for training, I so get it! Training legs well is hard and takes real dedication but I love it, nailing BSSs, makes me feel so good about myself afterwards 😀
I’ll try 10x10 body weight this week and the others too!!!
Thank you. Let me know how it goes
Thank you very much, these are excellent! Look forward to your recommendations for hammies….. keep up the great work
You're worth my subscription
Good tips on the Bulgarian Split Squat - Thank you
Wow. I'm grateful to find your channel. I'm 49 years old and I've been working out since I was 18 years old. Your body is amazing and an inspiration. I'm brazilian. Thanks for the tips.
Soccer player and never liked traditional squat-centric leg days -- I would do them light as a warm-up, for example. Pretty much did this workout twice a week and I would add a jump-plyo finisher at this local amphitheater with my cardio days and I could jump through the roof after a couple months.
I am 74 tournament tennis player, broke my arm lost my leg strength, you are awesome! Started these today
I love leg day. I dread the day after leg day
This.
I dread the walk home
These are exactly the exercises Im doing! (49y/o) As main compound lift - either reverse lunge with dumbels(2x10kg) for 15,13,11 reps or Bulgarian SplSquat( with 10kg dmbl) same sets and reps. Then hip thrusts on one leg bodyweight ss with calf raises on one leg, bodyweight. The finisher is either goblet squats(bodyweight 15,13,11 reps) or jumps( 3x15 reps). I throw in 3 sets of abs(either basic crunches or leg raises) somewhere inbetween and there it is - 35 minutes leg session
U look pretty good for 49
Thanks for the routine, I was wondering about the sets and reps.
So good. For goblet squates, I find a heavy dumbell works just as well as a kettlebell.
I agree with you on that. DBs are just fine. How heavy to you go?
My heaviest is 35 lbs …not bulking weight, but helps me stay functional.
Thank you.
Well said. ✊🏽🎯
Very detailed explanation and straight to the point. Thx
Awesome! Thanks!
Great video. Thank you for this. I've always struggled with my legs. I've had a recurring knee problem for 15 years and had hip problems. So, I have struggled to find good exercises. I will give this a go.
Completely agree. Do the first two moves regularly and love them. Good stuff man.
Bulgarian split squats are now added to my leg day, thanks.
You're the man!
Gotta go with belt squat over goblet brother. Great content, I'm subbed.
Nice stuff. I love it
Got 21 in thighs looking to have 24, thanks for this great advice 🙏🏻
great explanation
Awesome video. Glad I found your channel.
Your book is now in my Amazon cart!!
I agree with you on these. But, I need to gain strength with hamstrings, and the deadlifts really help there.
WOW, great tips Bobby.. love the idea of the 45 lb for the Bulgarian squat.. the first set today... It was great🎉💪🎉‼️
Thanks man
As long as you engage your core with most if not all exercises you will get a strong core. Add in some RDLs and ab work you are covered. For the goblet squat, it’s okay. Once you get strong enough it’s difficult to progressively overload with getting into set of 20+ (which cardio becomes the limiting factor) or heavy dumbbell and kettlebells which most don’t have and getting into position is awkward.
You dont need to engage anything, if you lift heavy witj correct form the core is automatically activated by necesssity
Anything on Hams? Calves, TA's? Lateral/hip stability, knee stability etc? I think all of these, including exercises like you show here - are all very important for lower body functionality.
Thank you for this.
thanks for the video
Thanks
Good work out!
Looks good!! How was the rehab for your distal bicep rupture
@Bobby Maximus Whats the story with using wedges for an exercise like the Goblet Squat ? Does it protect, focus on different muscles. It does feel better for me.......thx
It increases ankle mobility, and therefore can give you a better range of motion. Allows you to go deeper in essence.
Useful. Still need to work hamstrings and calves. Deadlifts and calf raises.
Looks like you sustained a complwte distal avulsion of your right bicep tendon. Great video and tips all the same!
have trouble doing lunges due to poor balance control . Do you have alternative for seniors for the lunge and bulgarian ?
You can always hang onto something for balance until you develop it. Step ups (weighted) are also great.
Nice video Bobby.
on the Bulgarian Split Squat put a pad where your knee hits the ground. If your leg gives out and your knee hits the ground you will not be doing anything for about 3-4 weeks
Крутой дядька 👍
I'll be adopting this strategy but I'll substitute the goblet squat for a deadlift variant
At 44, walking lunges, reverse Nordic,single leg extensions, goblet squats my favs….will add Bulgarian split squat….I am staying away from back squats….
Do you do all three exercises in the same workout or do you do separate workouts?
Another tip for the bulgarian splits is to try to use the bench leg as little as possible (not at all if possible) on your way up. Just use your floor leg to lift yourself up (think of it as a reverse pistol squat). Your glutes will be furious.
Combining these 3 exercises with HIT principles would work good too.
As a teen and college student, my legs were my favorite because I was a wrestler. Later, as an adult, I blew out my lower lumber with a herniated disc. I stopped all leg training and did swimming to rehab my core and take gravity off my lower lumber. My cardio shot up through the roof because, as a gym rat, I never had great cardio fitness.
As my cardio shot up, I started doing light runs that turned into half-marathons. I lost all my muscle mass, and now my legs are smaller (runner's legs). I love that I can outrun the beefy guys, but I miss having more mass on my legs. Suffice it to say I will start doing more single-leg training and add some mass back. Funny, Bobby seemed winded in this video, I hope he gets his cardio up ;) Let's SCO!!!
Cossacks also helpful.
Goblin squat needs to mention that it is excellent for flexibility of the hips and knees and lower back. Actually, all three of these split leg exercises are good for flexibility but the goblin is next level.
Its called a goblet squat and does absolutely bothing for back flexibility since the back doesnt move at all in any squat.
I genetically have very thin legs, no amount of training can change that. I was a breaststroke swimmer for 20 years, never made any difference. Trained for 20 years 3 hours a day
I am 62 years old and my main lifts are squats, deadlifts, and good mornings. I sometimes get in 50-100 lunges.
While single leg exercises are good for skill and balance and “core” activation, traditional back squats allow for higher loading and do strengthen both the right and left leg, making it a superior exercise in my opinion, if some unilateral exercises are also included in your routine.
Personally, Bulgarian Split Squats has never been my cup of tea. No matter how I do them, my knee always feels odd. However, walking lunges with a weighted vest and a kettlebell in both h hands has been a good substitute. And I can progressive overload by increasing the kettlebell weight. Personally, I've found walking lunges and goblet squats way more effective (and safe) in building some really good sized legs. I still do squats but light to moderate. using TUT. I stopped doing free-weight squats in the squat rack ages ago. Too dangerous and you really need a spotter if you want to push it. Not always available. So I've settled for using squats with a resistance band and wearing a weighted vest. I've been using the Anazao Fitness Gear 40" Flat Resistance Band Bar for over a decade now, and it's is an unbelievable substitute for squatting in the squat rack.
I am 39. Pushing barbell squats harder than ever. Even harder and heavier than my younger years. I don't qualify to be an old person yet!
You forgot about the rectus femoris to make the quads look great and those were no wear near failure to grow the most muscle and to avoid wasting time. But the other pointers were pretty good.
I like this guy
Proper exercises , nowhere to hide !
is it 10 sets of 10 for all 3 exercises?
Thx man. I'm doing all of these in my homegym
I love the routine, i cant squad heavy anymore because of an injured disc so these single leg excersizes is my thing, whats the difference between bulgarian split squads and high step ups though cause i prefer step ups because of comfort to the back leg and they seem to me to be the same movement, my other fav is sissy squads, i know its not a single leg exsersize but its an excersize you can do without alot of weight on your back
Great exercises for sure. I presume you are talking about these loaded with weight, not in some bodyweight scenario?
For the reverse lunges, do you let your knee rest in the floor or not?
BARS🔧🔥
Where does the low bar squat fit? The one taught in Rip’s blue book.
These look good , though I do wonder how the calves develop with these only 3 leg exercises one needs for massive legs?
I also do legs 3 times a week because strong legs are awesome!
Wondering how much difference there is between reverse lunge and bulgarian split squat? They see that they are pretty much the same movement.
Different focus. Each hits a different area of the leg. The reverse lunge hits the glutes more -- pushing off to stand back up is where the work happens. Bulgarians will be a nice all around / quad focus. Try them and you'll feel it.
Bulgarian squats are really hard with dumbbells, I got exhausted with every set
"Don't skip lg day" is used a little too much by people though. Sometimes if your legs are not the bodybuilder type and they are just "normal", people will go "chicken legs". When I was younger, my favorite exercises where like pull ups, dips, jumping, running. Functional stuff, no gym going. My upper body did look rather impressive (though far from massive, more vascular and V-taper). My legs not so much, especially when I was wearing trousers (though if I did a lunge, the muscle definition was impressive). I never trained legs for volume, only what I did via playing sports. Plus, I have (genetically) just skin on my legs, almost zero fat. All that contributed to comments (from a few friends, not all) about chicken legs ,blah blah. At the same time I could dunk a basket ball at 5ft11 tall and none of my friends could. And when one day I needed to carry an injured friend some 100m distance, I managed to do it. So my legs where more than up to the task. You get the point, people are attracted to extremes.
How'd you tear you right bicep?
What’s the book like any good
I love these but I feel like real power is still built doing squats. I do front squats. Im 39. I switch it up on leg day usually do it every two weeks heavy front squats.
Same hard to question a guy with these credentials, but I don’t see how goblet squats are going to make anyone strong
Have issues with meniscus .
Want to get back to the basics of squats, deadlift and lunges.
Why aren't you using dumbbells for the BSS though??
Over 40s: defense, not offense! 😆
Man, that right bicep looks knarly.
I Was Thinking About That Nasty Tear Myself 🤷🏿♂️.
First thing i saw , definitely not watching this guys bicep advice
@@justhunt1070 Eh, he might have great advice for what NOT to do!
Yes my thoughts exactly......any advice.....cuz I had the same problem......I tore something...... mines deformed as well......but I can still lift heavy...... so I don't know what's going on
how can i avoid this happening ..
If you do these do you hamstrings get enough work or do you get other exercises
how do you get your quads back in to decent condition when you have knee problems? All of those lifts would be painful to me right now.
Strengthen the muscles around your knees in general.
How abt the calves??
That dude tore his bicep bad!
Did the tendon detach?
Sir make a video on how you train everything how you lift to build muscle how you train like a athlete on athlete day and all that
He’s been putting out this content for years, through UA-cam, Men’s Health, etc. Hit up Google and search in UA-cam etc and you will find it.
lower leg muscles! nice workout: but what about the lower leg muscles !
@ 3:29, plus it is easy on the knee.
Torn biceps?
Sweet right biceps tear
Instead of the reverse lunge , what about the clock lunge
your “youth” is in your legs🤩
When you say 10 x 10 for each exercise, are they 3 different workouts on different days or all 3 exercises on the same day?
All on the same day. These are low weight/body weight movements so the volume is key.
What about calves?
3-4 times a week?? Certainly not recommended for mere mortals. Seems like overtraining for the vast majority of people, especially over 35 and not already in good shape. Otherwise, awesome video 👏👍🏽🍅
Maybe talk about levels of intensity for different people 🤔🤷🏼♂️
I've liked the video when you say "REVERSE LUNGE". It's my favorite exercise for legs..
What happened to his right bicep?