Interesting point about Alekseyev. I’m obviously not encountering guys at that level, so maybe there’s something to that I don’t witness inside my own bubble.
I agree with your other two points.
Thread’s a bit long, sorry I didn’t go through all the other responses. Just wanted to drop another tip - start with your non dominant leg first. That way, even if you’re a little gassed out, it will feel much better than starting with your dominant leg
I’m no expert in weightlifting, but from what I have heard they generally stop pushing the squat once they get to a sufficient level of strength and then the focus becomes technique in the competition lifts. I don’t think the average WL enthusiast would ever get to that level, this is more like the top guys.
Look up John Meadows Bulgarian split squat of death.
On another note, if someone wanted to get really strong on split squats or any other lift, maybe they do it to compete with themselves? Or for fun? I’m trying to currently up my max kettlebell shoulder press, the main reason is for fun.
Split squats and lunge variations are all good potential muscle builders. I am surprised that this is being debated. The Glute Guy Bret Contreras has published stuff on here about his EMG results, which tends to back that up. Others like Ben Bruno have championed these for a while too.
I’ve rarely witnessed people doing them with good technique. One of the issues being they will find you out if you have poor core control, also they are hard to load up - which looks less impressive in the gym.
Personally, I have experienced far greater mind muscle connection with these than I ever could with a squat. However, for me, the real advantage is they are a useful alternative given my lower back precludes me from most types of BB squat.
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There is no need to max out, but progressive overload can and should be applied (more reps, more weight, 1,5 reps etc).
Considering legs respond good to higher reps, I myself like to make it to 20 reps each leg. When I manage that, I get some bigger dbs and get 10. Then next session I try to get more reps until I manage 20, and continue the cicle.
Split squats, reverse lunges and other single leg exercises can be used as main movements if you have knee or back movements, or just because.
I have certainly used them, specially since the pandemic forced the gyms to close down, and to be completely honest, since being forced to ditch heavy squats, my back feels great.
When I go back to the gym, I’m thinking I’ll move squats for later in the workout, after a single leg exercise, just to save my back.
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For sure you need progressive overload, I just mean going for a big split squat rather than using it to build your legs or get stronger on other movements.