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Helpful ReplyAnyone add single leg training into their routines ?

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SeanR
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2018/12/03 05:29:42 (permalink)
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Anyone add single leg training into their routines ?

Not something I do, but keep reading loads of stuff about how good it is to add it to leg days.
 
Uses stabilizer muscles more etc etc.
 
Plenty of vids on youtube
 
 
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SeanR
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Re: Anyone add single leg training into their routines ? 2018/12/03 05:33:41 (permalink)
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Thought I would add a vid
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PEGASUS.
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Re: Anyone add single leg training into their routines ? 2018/12/03 05:51:32 (permalink)
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The video title states 'Single leg movements for powerful mass'. I might make a video called 'Use both legs together and achieve powerful mass in half the time'. 
 
I suppose it has its place if injured or you require specific exercises tailored for your particular sport, but nothing puts on mass like squats. But people can't just make a billion videos on squatting can they?
 
 
 
 
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SeanR
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Re: Anyone add single leg training into their routines ? 2018/12/03 06:26:55 (permalink)
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There is another vid, i will find it later. He goes on about how he trains top athletes using one leg stuff. He says doing the one leg stuff activates more muscle and will lead to more strength doing usual squats.

Funnily enough, a top bench presser trains in the same way. He has a vid doing one handed stuff, pauses etc. He says it all adds up to giving him a better press.
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SeanR
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Re: Anyone add single leg training into their routines ? 2018/12/03 07:30:40 (permalink)
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Heres the vid
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PEGASUS.
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Re: Anyone add single leg training into their routines ? 2018/12/03 07:49:47 (permalink)
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Although I imagine on the whole the strongest bench pressers and squatters don't do any type of one armed or one legged training and concentrate on the actual movement they compete at. 
 
I could be wrong. I'm not a competitive strongman.
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stinking_dylan
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Re: Anyone add single leg training into their routines ? 2018/12/03 08:41:29 (permalink)
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I use single leg movements due to an injury (lunges, bulgarian split squat, single leg RDL, leg press, extensions, curls) and even though I've got the injured leg up to the same strength as the other, I still throw them in to ensure an imbalance does not re-occur and to improve stability in the squat.
 
But for mass building?  The greater muscle activation is in the core, which is not going to aid mass building IMO.

Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
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SeanR
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Re: Anyone add single leg training into their routines ? 2018/12/04 07:10:17 (permalink)
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Not for mass building, just looking for other ways to improve my squat.
 
Squat is my weakness, always been crap. Ive done the conventional way on and off for the last 25 years, and ive never reached a weight im happy with.
 
The misses jokes about me having no glutes, but shes right. When i put a decent weight on my shoulders it feels fine, get to the bottom and its WTF, then back takes over.
 
I tried single leg stuff at the weekend, and it has revealed a weakness
 
Theres a machine in the gym that no one uses, seems good for glutes, working with that.
 
Im now looking at a scientific approach lol
 
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stinking_dylan
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Re: Anyone add single leg training into their routines ? 2018/12/04 08:53:50 (permalink)☄ Helpfulby SeanR 2018/12/04 10:15:58
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I'm the same with squats.  As the weight goes up, I struggle getting depth as the glutes take over from the quads. Probably so many years as a runner and cyclist (which also trashes hip mobility).
 
In fact, did a comp yesterday and got 3 good lifts in the squat for the first time (usually my opener goes well, and then I get red lighted for the next two attempts).
 
Something I found that helped me was pause squats.  I often use double pause (pause in the hole for a 3 count, then again at parallel). 
 
I also found that ankle mobility was a factor for me, so always do some dynamic ankle mobility work before and during my warm up.

Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
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Dav
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Re: Anyone add single leg training into their routines ? 2018/12/04 09:52:20 (permalink)☄ Helpfulby SeanR 2018/12/04 10:16:15
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As Dylan has said paused squats and squatting from pins (where you are weak) are your best bet. Also if you think you have weak glutes then look into glute activation exercises (before you squat) doing hip thrusts or if you do want a great single leg glute/leg exercise try Bulgarian squats on a Smith machine (the Smith machine allows for more strictness and you can keep your body more upright).
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SeanR
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Re: Anyone add single leg training into their routines ? 2018/12/04 10:22:18 (permalink)
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Cheers Gents,
 
Just been looking further into the Bulgarian split squats. Reckon i might concentrate mainly on those for a while. I like the fact its all in the legs and takes the heat off the old back. The back could do with a break, i mentioned i used my back too much when squatting. I will give the pauses etc a go to.
 
Like new stuff, keeps training interesting
 
Cheers.
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Dav
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Re: Anyone add single leg training into their routines ? 2018/12/04 11:55:48 (permalink)☄ Helpfulby SeanR 2018/12/04 15:16:41
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An even better version of paused squats Sean is to sit in the bottom for 20 seconds. You have to start very light at first whilst you build strength. But this helps to reinforce your squat technique whilst also building extreme core strength (including your back) in the "hole". Even start with a bar or a 10kg each side at first.

I'll be competing in PLing (masters) next year and suffered 2 prolapsed discs years ago when competing in bbing. I've done these for some time now and have built up the weight and it increases core strength immensely which helps in both your squats and deadlifts.
#12
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