Is there any benefit to doing squats over barbell Bulgarian split squats? Due to lower back issues and leg imbalances I much prefer Bulgarians. Is doing exclusively single leg squat variations detrimental in any way? FYI I still do bilateral conventional deadlifts.
Also interested in this. Iām wondering if unilateral work would be ābetterā than bilateral, or at least complementary. Usually the sum of most peoples unilateral squats is more than their bilateral squat (bilateral deficit) - what are your thoughts @Dr_Alex_Harrison?
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Yes, unilateral work is certainly complementary, but Iām mainly wondering if it is a genuinely suitable alternative i.e. whether or not doing exclusively unilateral squat variations is acceptable, or even ideal for cyclists. With a barbell across your back, you can move significant weight in a Bulgarian split squat, provided you can balance adequately.
My routine has been solely bilateral lifts,
5x5 āAā squat/deadlift/chin āBā squat/bench/OH press/pullup.
Iām thinking about replacing squats in A or B with split or bulgarian 5x5
I definitely would. They are a superb exercise, and that way youāre hitting your unilateral work on your āotherā day to your back squat, which will help with any imbalances and stability.
How are you finding 5x5? Scheduling strength training around my TR program has been a mission for me!
Speaking only from anecdotes and N=1.
Iād surprised if one were leaving any significant cycling-specific performance benefits on the table by doing only unilateral work.
There could some shortchanging on the other benefits of lifting (bone density, core strength and stability) by putting less total load on the shoulders and the spine. I would assume the same to be true for neuromuscular adaptations. I certainly feel different after bilateral lifts than I do after unilateral ones., even if working in the same set/rep ranges. Iād be surprised if any of the above was that big of a deal since, as you mentioned, you can still put a fair amount of weight on the shoulders even when working unilaterally.
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Youāre right that the bilateral deficit does exist. But itās meaningfulness probably exists to a lesser extent than most folks think for a couple reasons:
- Assistance from other limb (as in a lunge or split squat)
- In practice, folks find that single leg work is less stable than bilateral work. Instability negates (and then some) any muscle recruitment advantage.
- The bilateral deficit can be reduced with lots of bilateral training. (It can be eliminated with exclusively long-term bilateral training, but thatās probably not a goal worth seeking).
The Hammer Split Squat machine used for rear foot elevated split squats, or a single leg leg press, might overcome the aforementioned, and make it worthwhile to do more single leg work than bilateral.
Iād still include bilateral because there just arenāt that many good variations on single leg work that allow for maximal recruitment of muscle fibers.
If training with barbells exclusively, walking lunges and maybe RFE split squats, or box step-ups in a rack, are about the only unilateral variants that make it into my clients or personal programming.
Yes, absolutely, if most of your single leg variations involve instability.
A stable surface and implement (weight) is required for attaining maximum muscle recruitment.
Training on stable surfaces does transfer to dynamic environments like MTB. Ironically, unstable surface training hurts maximal recruitment both acutely during the lift, and chronically in both sporting performance and lag/gym testing.
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Thank you @Dr_Alex_Harrison. That is very helpful. So would you recommend one workout incorporating heavy bilateral back squats, and a second workout later in the week utilising unilateral Bulgarian split squats? Presumably, the rep ranges would ideally differ between the two?
I generally do both in the same session and just reduce set count.
Then the second day of lifting, I do both again, also with lower set count, but at a lower intensity (10-20% lighter) than day 1.
Light days serve several purposes:
- Carry-over of the bigger stimulus from earlier in the week, to the end of the week.
- Allow sufficient recovery for the upcoming weekās heavier days.
- Allows refining of technique with slightly lower weights to promote technical mastery. Skills are learned best when various weights are used. This includes non-weightlifting things too! (throwing, jumping, advanced coordination and manipulation of any object).
- Perhaps most important: they allow for higher velocities to be achieved in the āupā (concentric muscle contraction) phase of every lift which promotes a slightly broader spectrum of neural strength and power development, allowing for greater strength improvement in the future.
Thanks @Dr_Alex_Harrison, thatās interesting! Could you give a rough example of how the two days might look?
Iām not on a TR plan at the moment, Iāve been doing my own sweet spot and threshold progressions with 2-3 of those bike sessions a week + Z2. I try and do the weights on or before a Z2 day, as a 2-a-day in the evening after the bike in the early AM. I donāt find Iām sore from the weights but it definitely gives me the fear if I lift the day before a long threshold workout, the fatigue shows itself on those longer intervals (I am working to 60TiZ
@ Threshold)
Hereās a screenshot from the plans I wrote.
(ignore the āoptionalā text. this was taken from a 4d/wk spreadsheet)
Day two can either be identical exercise selection, or similar movements. I usually recommend identical for the first 3 months of programming at least.
Is that what you were looking for?
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Good content! Thanks!
One remark: the audio sounds a bit strange in places.
And one question: what is the reason for quite inclined shifters in the video?
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Iāve noticed that audio thing and hope to have it solved by the next 10 videos. Itās almost unlistenable to me.
Weirdly, I had another listener say that they loved the audio. (It drives me crazy and was high on my list of things to troubleshoot, so was blown away that anyone would say such a thing)
Re: shifters inwards: aerodynamics. Narrows the hand placement and forearm placement to be well within hip width. Should be standard practice for anyone concerned with speed, IMHO.
Audio wasnāt perfect but not that bad. Look forward to the next one.
-Darth
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So for christmas santa is bringing me this https://www.amazon.co.uk/INNSTAR-Resistance-Training-Workout-Exercise/dp/B08F9Y3J2Z?th=1
work on my quads has to be a priority there because weakness has led to me having a number of injuries over the past couple of years.
Any others on here use similar systems?
Wait, does this mean that if you lift more than bodyweight youāll lift yourself into the air 
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Doing isometric and mobility work today. Single leg dumbbell squats with 3 second pause at the bottom and explosive intent out of the pocket.
Reps 7+ start to feel kinda hard
Are you still using and liking the Volt App? Could I use it if I donāt have access to a gym, and only access to the below weights?
I only have access to the following in my pain cave:
- Kettlebells up to 65lb
- dumb bells up to 25lb
- bench
- Step