The more I watch what incredibly high-level athletes do at my gym (like, for real, really high level people,) the more I see lunges, goblet squats, step-ups, and other shit that BB and DC Dogma taught me would never have a place in a leg routine, ever. And you know what? I started crossing over to some of that shit and it has wrought success in many areas - strength, size, etc.
Also, it’s really easy to not post on a thread if you don’t like it. We have moderators for a reason and they are in charge of deeming what’s appropriate for the BB section or not. Chill out.
What are BODYBUILDING LEG EXERCISES? During the “golden oldies”, and I’m talking about the Sandow era, there were many lifts used; hack lifts, straddle lifts, free-weight leg presses, Jefferson lifts, and so on. The old timers did not hold back on their heavy leg exercise. Then came the “elightened” post-war era, and the bodbuilding experts adopted the opinion that only ONE exercise was required for a complete and fully developed thigh. The back squat came into prominence. Even today there is widespread opinion that the back squat is the ultimate thigh exercise.
[quote]yolo84 wrote:
[quote]ElevenMag wrote:
Don’t worry about yolo, the guy has 450 posts in about a month. He reads a thread about the forums going to shit and now posts that you are helping the cause. He is just a negative douche who spends all his time on here. [/quote]
You are another one.
Posting on a bodybuilding forum and talking with complete and utter ignorance about steroids.
If you don’t know what you are talking about, why comment?
I have read these forums since 2004 very regularly and have decided to start posting again recently due to the likes of yourself and the OP.
By all means, if you don’t want me to post any more get your gang of functional pistol squatting vegan diet home boys to go somewhere else and I will gladly return to lurking.[/quote]
Been here since regularly since 2004, which assumes you have lifted since at least then but has yet to post a picture. Posting a pic would really help your cause because all I see typing behind the keyboard is a negative douche who, sadly, spends all his time reading here and the archive in order to say hes been he since 2004. Lets see some actual proof. For the record I haven’t done step up since high school football and have never pistol squatted or recommended any of the new fangled functional movements with a swiss ball. let alone a vegan diet which is near impossible for a bodybuilder to follow. You would have to be at least lacto-ovo vegetarian.
[quote]ElevenMag wrote:
spends all his time reading here and the archive in order to say hes been he since 2004.[/quote]
lol what a dumb post.
The TRUTH is I am not posting negative shit.
I am pointing out that steps ups and BW pistol squats are not viewed as BB exercises by the VAST majority of people who follow BB.
That is a simple FACT.
If you or others want to argue that it is being a negative Nellie to say that posting threads about knee alignment and hip placement during these exercises is not what this forum is for then you are saying so to be intentionally argumentative, not me.
Why the fuck are body weight pistols and weighted step-ups still being compared? Clearly nobody is advocating body weight pistols for leg development. As was stated already plenty of times, lunges are fine for bodybuilding purposes, but step-ups aren’t?
[quote]ElevenMag wrote:
spends all his time reading here and the archive in order to say hes been he since 2004.[/quote]
lol what a dumb post.
The TRUTH is I am not posting negative shit.
I am pointing out that steps ups and BW pistol squats are not viewed as BB exercises by the VAST majority of people who follow BB.
That is a simple FACT.
If you or others want to argue that it is being a negative Nellie to say that posting threads about knee alignment and hip placement during these exercises is not what this forum is for then you are saying so to be intentionally argumentative, not me.
[/quote]
The funny thing is knee alignment, hip placement and other proper biomechanics are the key to getting the proper leverage to lift big weights, especially with leg exercises. So yes I still think you just being overly negative and hating on people for no reason. The back squat wasn’t a very popular exercise before a certain period of time, who says step ups wont ever come into prominence. They certainly helped me get bigger faster and stronger while training for football. While not a foundation of any program I could see using them to get out of a rut
You know who has the room to focus on “weighted step ups” as opposed to “squats, leg press, leg curls, deadlifts, hack squats, machine squats, leg extensions, lunges”? The huge bodybuilder who is looking for some way to refine what is already an extremely muscular physique.
I swear, no one needed a thread filled with people acting like weight step ups are now an exercise 99% of the weight lifters in the gym need to be focused on. I mean, shit, you can do pretty much ANYTHING and try to justify it. That doesn’t mean that is what the average looking average lifting average thinking poster on this site needs to focus on.
I would LOVE to know the leg development of those who think the rest of us have insulted you by daring to state that “weighted step ups” sounds like doing shit just to say you did it unless you have the physique to back it up.
I seriously doubt this is the exercise I’ve been missing out on…but please, let’s dedicate the next 5 pages to exclamations about how GREAT this exercise is.
[quote]ElevenMag wrote:
spends all his time reading here and the archive in order to say hes been he since 2004.[/quote]
lol what a dumb post.
The TRUTH is I am not posting negative shit.
I am pointing out that steps ups and BW pistol squats are not viewed as BB exercises by the VAST majority of people who follow BB.
That is a simple FACT.
If you or others want to argue that it is being a negative Nellie to say that posting threads about knee alignment and hip placement during these exercises is not what this forum is for then you are saying so to be intentionally argumentative, not me.
[/quote]
The funny thing is knee alignment, hip placement and other proper biomechanics are the key to getting the proper leverage to lift big weights, especially with leg exercises. So yes I still think you just being overly negative and hating on people for no reason. The back squat wasn’t a very popular exercise before a certain period of time, who says step ups wont ever come into prominence. They certainly helped me get bigger faster and stronger while training for football. While not a foundation of any program I could see using them to get out of a rut[/quote]
The fact that they shouldn’t be the foundation of a program is precisely the reason why they won’t overtake or replace ‘foundation’ exercises like the back squat.
[quote]Professor X wrote:
You know who has the room to focus on “weighted step ups” as opposed to “squats, leg press, leg curls, deadlifts, hack squats, machine squats, leg extensions, lunges”? The huge bodybuilder who is looking for some way to refine what is already an extremely muscular physique.
I swear, no one needed a thread filled with people acting like weight step ups are now an exercise 99% of the weight lifters in the gym need to be focused on. I mean, shit, you can do pretty much ANYTHING and try to justify it. That doesn’t mean that is what the average looking average lifting average thinking poster on this site needs to focus on.
I would LOVE to know the leg development of those who think the rest of us have insulted you by daring to state that “weighted step ups” sounds like doing shit just to say you did it unless you have the physique to back it up.
I seriously doubt this is the exercise I’ve been missing out on…but please, let’s dedicate the next 5 pages to exclamations about how GREAT this exercise is.[/quote]
[quote]jskrabac wrote:
i think countrockula does high box step ups…check his log[/quote]
They’re a prat of my Quad training. But no they aren’t something I use for growth. I’m an sports entertainer so its more about performance. My leg training is full of the basics for sure though.
[quote]Professor X wrote:
You know who has the room to focus on “weighted step ups” as opposed to “squats, leg press, leg curls, deadlifts, hack squats, machine squats, leg extensions, lunges”? The huge bodybuilder who is looking for some way to refine what is already an extremely muscular physique.
I swear, no one needed a thread filled with people acting like weight step ups are now an exercise 99% of the weight lifters in the gym need to be focused on. I mean, shit, you can do pretty much ANYTHING and try to justify it. That doesn’t mean that is what the average looking average lifting average thinking poster on this site needs to focus on.
I would LOVE to know the leg development of those who think the rest of us have insulted you by daring to state that “weighted step ups” sounds like doing shit just to say you did it unless you have the physique to back it up.
I seriously doubt this is the exercise I’ve been missing out on…but please, let’s dedicate the next 5 pages to exclamations about how GREAT this exercise is.[/quote]
Oh and I’m still not sure how you are missing that a step up is a lunge to a box…
Why are lunges ok but step ups aren’t? When its pretty much the same thing?
[quote]Professor X wrote:
You know who has the room to focus on “weighted step ups” as opposed to “squats, leg press, leg curls, deadlifts, hack squats, machine squats, leg extensions, lunges”? The huge bodybuilder who is looking for some way to refine what is already an extremely muscular physique.
I swear, no one needed a thread filled with people acting like weight step ups are now an exercise 99% of the weight lifters in the gym need to be focused on. I mean, shit, you can do pretty much ANYTHING and try to justify it. That doesn’t mean that is what the average looking average lifting average thinking poster on this site needs to focus on.
I would LOVE to know the leg development of those who think the rest of us have insulted you by daring to state that “weighted step ups” sounds like doing shit just to say you did it unless you have the physique to back it up.
I seriously doubt this is the exercise I’ve been missing out on…but please, let’s dedicate the next 5 pages to exclamations about how GREAT this exercise is.[/quote]
No one said any of those things.
Lol[/quote]
yeah PX no one is claiming “DO STEP UPS FIRST AND NEVER SQUAT” i think everyone here is saying that they are easy on the spine and good supplemental exercise for a variety of reasons even if just for the sake of variety. Also lol at you not addressing the fact that you were clearly wrong about leg presses being better for someone with a spine injury.
[quote]Ct. Rockula wrote:
Oh and I’m still not sure how you are missing that a step up is a lunge to a box…
Why are lunges ok but step ups aren’t? When its pretty much the same thing?[/quote]
The ROM is completely different, they are not that similar. A step up is a very short movement.
If they are good how come there are zero videos of BB’s doing step ups?[/quote]
The ROM is variable for step ups and lunges. Both can be performed in long and short strides.
Um…who knows (or cares) why there are no videos? Why does that matter? How many people here do Kayak Rows? I’ve never seen Jay Cutler do a Kayak Row…so you mean they’re worthless?
[quote]jskrabac wrote:
I couldn’t find any videos of Ronnie doing hack squats…uh oh! Gotta drop those. [/quote]
The difference is hack squats are very popular and very common among bodybuilders.
Again, you are just looking for things to argue about with posts like this.
As i have already said, it is indisputable that the vast majority of people who follow BB do not do step ups.
This thread has been posted by a complete beginner, chances are he should not be doing step ups for lower body hypertrophy as loading and progression are difficult and ROM is very poor.
[quote]yolo84 wrote:
This thread has been posted by a complete beginner, chances are he should not be doing step ups for lower body hypertrophy as loading and progression are difficult and ROM is very poor.[/quote]
Given his lower back injury… i.e., no more spinal loading for the rest of his life… what would you recommend instead?
[quote]yolo84 wrote:
This thread has been posted by a complete beginner, chances are he should not be doing step ups for lower body hypertrophy as loading and progression are difficult and ROM is very poor.[/quote]
Given his lower back injury… i.e., no more spinal loading for the rest of his life… what would you recommend instead?[/quote]
Leg Press
Unilateral Leg Press
Leg Extensions
Leg Curls
If he is looking for bodybuilding hypertrophy, he should do standard bodybuilding hypertrophy exercises like everyone else does. Based on this and other threads he is far too concerned with mental masturbation than actual lifting. All of the theory and hypotheticals should be replaced with actual lifting, especially as a total beginner and not some elite level guy searching for the extra 1%.
[quote]yolo84 wrote:
This thread has been posted by a complete beginner, chances are he should not be doing step ups for lower body hypertrophy as loading and progression are difficult and ROM is very poor.[/quote]
Given his lower back injury… i.e., no more spinal loading for the rest of his life… what would you recommend instead?[/quote]
Leg Press
Unilateral Leg Press
Leg Extensions
Leg Curls
If he is looking for bodybuilding hypertrophy, he should do standard bodybuilding hypertrophy exercises like everyone else does. Based on this and other threads he is far too concerned with mental masturbation than actual lifting. All of the theory and hypotheticals should be replaced with actual lifting, especially as a total beginner and not some elite level guy searching for the extra 1%.[/quote]
Great post. Getting to the heart of the matter beats discussing hypothetical scenarios all day just so there is more to argue about.
[quote]yolo84 wrote:
This thread has been posted by a complete beginner, chances are he should not be doing step ups for lower body hypertrophy as loading and progression are difficult and ROM is very poor.[/quote]
Given his lower back injury… i.e., no more spinal loading for the rest of his life… what would you recommend instead?[/quote]
Leg Press
Unilateral Leg Press
Leg Extensions
Leg Curls
If he is looking for bodybuilding hypertrophy, he should do standard bodybuilding hypertrophy exercises like everyone else does. Based on this and other threads he is far too concerned with mental masturbation than actual lifting. All of the theory and hypotheticals should be replaced with actual lifting, especially as a total beginner and not some elite level guy searching for the extra 1%.[/quote]
Great post. Getting to the heart of the matter beats discussing hypothetical scenarios all day just so there is more to argue about.[/quote]
leg presses have already been mentioned as no good for many with back injuries…why do you keep ignoring this?
Lunges
Split squats
one legged leg press maybe
extension
curls