Building freakish leg size and strength more than anything else requires a lot of suffering. Even the most genetically elite (and assisted) strength athletes and bodybuilders like Tom Platz (shown below alongside Lou Ferrigno aka The Incredible Hulk), put themselves through absolute torture to build their insane legs.
Tom Platz & Lou Ferrigno aka The Incredible Hulk
But take note of the difference in the leg size between Tom Platz a popular bodybuilder back in the 1980's and Lou Ferrigno who is best known for his non-speaking role in The 1980's TV series The Incredible Hulk.
What makes legs grow so differently? Genetics definitely play a role, but the willingness to suffer is the number one requirement for big freaky legs. (Apparently the Incredible Hulk wasn't very masochistic). After that, exercise selection is the next most important thing for developing freakish leg size and strength.
Deconstruction of The Squat
It has been proven repeatedly that muscles undergo the most growth and increases in strength when the load is applied to a muscle in a stretched position.
And while the Back Squat is hailed as the king of all leg exercises, squats are not the best
exercise for placing a stretch on the quads and glutes. However, in defense of squats, as this article isn't here to bash them, rarely do you see a set of incredibly strong and huge legs where full, deep squats were not part of the equation.
But ultimately when you squat, your legs generally aren't the weak link. The lower back usually gives out before the legs do, which is usually why most people move on to do another leg exercise after squats.
Exercise Selection
Most people follow up their squats with leg extensions, and while they may be the icing on the cake for the elite level bodybuilder, 99% of you need far more hamstring and glute development before you worry about whatever little extra leg extensions might give you.
The Split-Leg Squat is in my opinion the best leg exercise ever.
Types of Split-Leg Squats
Usually we refer to split-leg squats just as split squats.
1. Barbell or dumbbell split squats
2. Barbell held in racked (front squat) position
3. Front foot elevated split squats
4. Rear foot elevated split squats aka Bulgarian split squats (shown in video below)
5. Front and rear foot elevated split squats
6. Lateral split squats
7. Jumping split squats
8. Feet switching jumping split squats
Good Exercise Selection Here
He's doing it right!
Ways to increase overload
1. Increase the load
2. Increase the time-under-tension (TUT)
3. Increase the range of motion (with foot-elevated variations)
4. Increase the speed of the concentric action
5. Decrease the speed of the eccentric action
6. Include isometric segments
7. Include ballistic or plyometric components (jumping)
8. Use of chains with barbell
9. Use of asymmetric loads (with dumbbells)
Darwin's Theory of Evolution Hard at Work!
NOPE!
If your coach or trainer has you doing this... fire them fast!
Benefits of Bulgarian Split Squats
1. Extra stretch in rectus femoris of trailing leg
2. Greater range of motion for front-leg glute
3. Increased recruitment of hip stabilizers
4. Increased recruitment of core musculature
5. Builds muscles faster because of stretch
6. Can train muscles more deeply into fatigue
7. Producing higher growth hormone elevation
8. Which reduces body fat
One of the beautiful things about Bulgarian split squats is that muscle growth occurs more quickly than with any other leg exercise.
Think about this for a minute. If you're currently squatting 300 lbs for 3 reps. And your legs measure 26 inches around, how much will you need to be squatting and how long will it take before your legs are 30 inches?
If you're squatting 300 lbs for 3 reps, and you aren't doing Bulgarian or other types of split squats, you may find you get brutally sore when you first start, so go easy until you're used to them.
But I'd guess you might be able to do 3-4 sets of 15 reps with 35-40 lb dumbbells within a few weeks of starting. But you'll quickly be able to move up in weight and volume and you'll notice a huge difference in the size of your legs.
If you only keep doing squats it might take you 2 more years to be doing 400 lbs for 3 reps, but in that two years if you make your way up to 4-5 sets of 15 reps with 65-85 lb dumbbells, your quads will have exploded much more than if you just focused on squats and leg extensions for example.
Watch this video to learn proper form:
Notes:
- erect torso (no forward lean)
- deep descent (knee to floor)
- front leg weight even across foot
- knee does not extend significantly past toe
So how would you include Bugarian split squats in a training program?
Just like this:
Sample Workout 1
Foam Rolling
T-Spine
Quads
Lats
Hams
Dynamic Stretching
Quads
Hip Flexors
Hamstrings
Glutes
Static Stretching
Pecs
Lats
Activation
Glute bridges
Clams
Mobility
Squat to stand
Cossack squats
Striders
Strength Work
Exercise / Purpose
Squats 5x3 / For overall strength
Bulgarian split squat* 3x12 / Glute and quad activation and hypertrophy
*(with front foot elevated)
Romanian deadlifts 5x8 / Hamstring hypertrophy
Side-lying hip abduction 3x20 / Hip strength
Side-lying shoulder external rotations / External rotation strength
Sample Workout 2
Foam Rolling
Quads
T-Spine
IT Bands
Pecs
Lacrosse Ball
Glutes
Rectus Femoris (top)
Piriformis
Calves
Dynamic Stretching
Quads
Hams
Hip Flexors
Pecs
Static Stretching
Lats
Activation
Glute bridges
Band X-walking
Band pull-aparts to chest
Scarecrows
Mobility
Squat to stand
Band dislocates
Strength Work
Exercise / Purpose
Front Squats 4x5 / For quad strength
Rack Pull Partial Deadlifts 5x6 / For hip extension strength
Suspended Pushups / Shoulder conditioning
Bulgarian Split Squats 5x15 / Quad, glute, and ham hypertrophy
Bent-over barbell rows 4x12 / Upper back strength and size
Farmer's walk 3x50 steps / Core strength / conditioning
There you have it!
Now get to the gym right away and do one of these workouts and let me know how you liked them Bulgarian split squats.
I'll bet they kill your legs more than everything else!
:)
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