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My BF passed this article along to me:
Bulgarian Leg Secrets
What drew my attention was this paragraph:
"One thing coaches in the Soviet Union and Bulgaria noticed was that those athletes, both lifters and those in other sports, who dropped the squat and used the high step-up developed more complete muscularity than those who simply squatted. Many of the coaches say that the legs of those who work hard on the high step-up look more like those of someone who did sprinting and jumping as well as squatting. Apparently, the balance required in the high step-up calls more muscles into play, producing fuller, shapelier development."
So I gave them a try today - here's how high the platform should be:
"Finally, he concluded that the ideal position generally occurred when the athlete was standing on the toes of one foot with the other foot flat on the bench and the top of the raised thigh parallel to the floor."
I tried one set with an even higher platform which really hit the glutes and hamstrings, but I was trying to get some quad work in too, so I went back to the slightly lower height. Now, I'm not advocating the "quit squatting and only use high step-ups" method preached in this article, but it is a good alternative exercise. It's a great exercise; wonder what my glutes are gonna feel like tomorrow?
BTW - I did have to drop weight slightly; I did 75 lbs. for 5x6 instead of 95 lbs. for normal height step ups. I'll be working on increasing that poundage...
Bulgarian Leg Secrets
What drew my attention was this paragraph:
"One thing coaches in the Soviet Union and Bulgaria noticed was that those athletes, both lifters and those in other sports, who dropped the squat and used the high step-up developed more complete muscularity than those who simply squatted. Many of the coaches say that the legs of those who work hard on the high step-up look more like those of someone who did sprinting and jumping as well as squatting. Apparently, the balance required in the high step-up calls more muscles into play, producing fuller, shapelier development."
So I gave them a try today - here's how high the platform should be:
"Finally, he concluded that the ideal position generally occurred when the athlete was standing on the toes of one foot with the other foot flat on the bench and the top of the raised thigh parallel to the floor."
I tried one set with an even higher platform which really hit the glutes and hamstrings, but I was trying to get some quad work in too, so I went back to the slightly lower height. Now, I'm not advocating the "quit squatting and only use high step-ups" method preached in this article, but it is a good alternative exercise. It's a great exercise; wonder what my glutes are gonna feel like tomorrow?
BTW - I did have to drop weight slightly; I did 75 lbs. for 5x6 instead of 95 lbs. for normal height step ups. I'll be working on increasing that poundage...
