Bulgarian Split Squats - how involved are adductors?

Phineas · 10-30-2009, 11:50 AM

Last week in my new lower push program I performed DB Bulgarian Split Squats for the first time. As far as unilateral quad-dominant exercises go, I've done Lunges, Lateral Lunges (DB and BB), DB Step-Ups, and one-legged leg press, but I've never felt my adductors work like they did in this one. I was wondering if I should be feeling the movement in the inner thigh (it wasn't actually until the next day...during the movement my quads were dead), or if this might indicate I performed the movement incorrectly.

**P-funk** · 10-30-2009, 06:18 PM

very

patrick

Phineas · 10-30-2009, 06:24 PM

as in the adductors are very involved, or I performed it very incorrectly?

**P-funk** · 10-30-2009, 06:54 PM

very involved.

patrick

AKIRA · 10-30-2009, 07:38 PM

Not making fun of you directly, but you ask a lot of questions. I did too when I came here, but it wasnt this random.

Phineas · 10-30-2009, 08:10 PM

Quote:

Originally Posted by AKIRA

Not making fun of you directly, but you ask a lot of questions. I did too when I came here, but it wasnt this random.

Hmm, I don't see how that's random. I always thought adductor-heavy exercises were usually lateral. I wanted to make I didn't have my legs or feet position incorrectly.

I do ask a lot of questions, but there are more I could ask. I use the search function and answer most of my questions that way, but I want to know everything so I can be the best bodybuilder I can be. I'm taking this very seriously, so I want to know not only how to do things but why they must be done so.

When I think random on this forum (or, stupid) I think of the people who start threads asking "how much can you bench" or "I like to use this exercise..anyone else like to use it", when the author is usually just bragging (or trying to, at least) or trying to feel like a hot-shot know-it-all. I've been at this for only a year and almost two months. I've come a long way because I research a lot. However, (as I believe admitting ignorance is the most important thing a beginner bodybuilder can do) I know that I don't know everything. I want to, though.

So, I'll continue to soak up every ounce of knowledge this board has to offer until I feel I know the game inside out. And then, I'll ask some more.

By the way, I didn't take offense...just thought I'd explain why I ask such detailed questions.

**P-funk** · 10-30-2009, 09:38 PM

Questions are good. They make you learn!

The adductors are a little more complicated than just "lateral movement".

First, there are 5-mucles that make up the adductor complex - Pectineus, Adductor brevis, Adductor Longus, Gracilis, Adductor Magnus.

They do adduct and help to internally rotate the femur. In addition, depending on the position of the hip, they may play a role in either hip extension or hip flexion. The adductor magus has fibers that are very powerful hip extensors and work with with the glutes and hamstrings to do this movement (this is one of the reason you will feel them get sore or work harder after doing a leg workout.

Even though adduction is a lateral (frontal plane movement) you have to remember that even when we do things in a sagital plane (walking, squatting, lunging, etc), we have to prevent or decelerate unwanted movement in the other planes (lateral and transverse) causing these muscles to work in a stabilizing fashion. With the hip extension of the bulgarian split squat and the fact that there is a lot of frontal plane (lateral) stabilization needed to achieve this movement, it is no wonder that the adductors are going to feel sore the next day.

patrick

Phineas · 10-31-2009, 03:05 PM

Awesome!

So, to train them most effectively (staying away from isolation work on machines) would I need to stick in certain rep-ranges on certain exercises? Are they primarily fast- or slow-twitch fibers that respond best to certain intensities? For instance, my calves are responding very well to my new calf training program (which I made from suggestions from Built): 2 straight legged movements @ 5x5 at a faster tempo (Gastrocnemious is primarily fast twitch), followed by 4x12 on seated calf raise at a slower tempo, pausing for 2 seconds on the bottom of the each eccentric (soleus is primarily slow-twitch).

I'm asking because I want to develop my inner thighs more, but am not sure if they will just develop along with the rest of my legs (like forearms to upper arms). I train on a program I wrote of two 6 week programs culminating in week 12's max efforts. Each program consists of different exercises, and each week I train at a different intensity (e.g. 70% @ 3x8/1.5 min rest; 80% @ 5x5/2-2.5 min rest). So, to adjust rep ranges for one particular muscle wouldn't be ideal, but I'd be willing to mix things up to get the desired growth in the area.

urbanski · 10-31-2009, 03:42 PM

are you doing them BB or DB?
i've tried these but i always topple over. wonder if it just takes practice.

**P-funk** · 10-31-2009, 05:56 PM

Quote:

Originally Posted by Phineas

Awesome!

So, to train them most effectively (staying away from isolation work on machines) would I need to stick in certain rep-ranges on certain exercises? Are they primarily fast- or slow-twitch fibers that respond best to certain intensities? For instance, my calves are responding very well to my new calf training program (which I made from suggestions from Built): 2 straight legged movements @ 5x5 at a faster tempo (Gastrocnemious is primarily fast twitch), followed by 4x12 on seated calf raise at a slower tempo, pausing for 2 seconds on the bottom of the each eccentric (soleus is primarily slow-twitch).

I'm asking because I want to develop my inner thighs more, but am not sure if they will just develop along with the rest of my legs (like forearms to upper arms). I train on a program I wrote of two 6 week programs culminating in week 12's max efforts. Each program consists of different exercises, and each week I train at a different intensity (e.g. 70% @ 3x8/1.5 min rest; 80% @ 5x5/2-2.5 min rest). So, to adjust rep ranges for one particular muscle wouldn't be ideal, but I'd be willing to mix things up to get the desired growth in the area.

You are thinking to much.

Just work on having good technique and putting weight on the bar. Your legs will get big and your adductors will too (especially if you are squatting and deadlifting). EAT EAT EAT!!

patrick

**P-funk** · 10-31-2009, 06:00 PM

Quote:

Originally Posted by urbanski

are you doing them BB or DB?
i've tried these but i always topple over. wonder if it just takes practice.

Yes, practice.

You can do them with either a BB or a DB. BB is sort of akward to set up since you have to walk it out, then try and get the back leg in position. For that reason, I tend to favor DBs.

Make sure you allow the back knee to bend when you descend down. Most people try and keep it straight and then they can't go any further once that back hip hits maximal hip extension (it also causes them to extend more through the lumbar spine).

Here is one of my athletes knocking out some body weight reps with pretty good technique:

YouTube Video

patrick

10-30-2009, 11:50 AM	#1
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	Bulgarian Split Squats - how involved are adductors? Last week in my new lower push program I performed DB Bulgarian Split Squats for the first time. As far as unilateral quad-dominant exercises go, I've done Lunges, Lateral Lunges (DB and BB), DB Step-Ups, and one-legged leg press, but I've never felt my adductors work like they did in this one. I was wondering if I should be feeling the movement in the inner thigh (it wasn't actually until the next day...during the movement my quads were dead), or if this might indicate I performed the movement incorrectly. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

10-30-2009, 06:18 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	very patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-30-2009, 06:24 PM	#3
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	as in the adductors are very involved, or I performed it very incorrectly? Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds. Last edited by Phineas : 10-30-2009 at 06:25 PM. Reason: misread the response

10-30-2009, 06:54 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	very involved. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-30-2009, 07:38 PM	#5
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Not making fun of you directly, but you ask a lot of questions. I did too when I came here, but it wasnt this random. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

10-30-2009, 09:38 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	Questions are good. They make you learn! The adductors are a little more complicated than just "lateral movement". First, there are 5-mucles that make up the adductor complex - Pectineus, Adductor brevis, Adductor Longus, Gracilis, Adductor Magnus. They do adduct and help to internally rotate the femur. In addition, depending on the position of the hip, they may play a role in either hip extension or hip flexion. The adductor magus has fibers that are very powerful hip extensors and work with with the glutes and hamstrings to do this movement (this is one of the reason you will feel them get sore or work harder after doing a leg workout. Even though adduction is a lateral (frontal plane movement) you have to remember that even when we do things in a sagital plane (walking, squatting, lunging, etc), we have to prevent or decelerate unwanted movement in the other planes (lateral and transverse) causing these muscles to work in a stabilizing fashion. With the hip extension of the bulgarian split squat and the fact that there is a lot of frontal plane (lateral) stabilization needed to achieve this movement, it is no wonder that the adductors are going to feel sore the next day. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-31-2009, 03:05 PM	#8
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	Awesome! So, to train them most effectively (staying away from isolation work on machines) would I need to stick in certain rep-ranges on certain exercises? Are they primarily fast- or slow-twitch fibers that respond best to certain intensities? For instance, my calves are responding very well to my new calf training program (which I made from suggestions from Built): 2 straight legged movements @ 5x5 at a faster tempo (Gastrocnemious is primarily fast twitch), followed by 4x12 on seated calf raise at a slower tempo, pausing for 2 seconds on the bottom of the each eccentric (soleus is primarily slow-twitch). I'm asking because I want to develop my inner thighs more, but am not sure if they will just develop along with the rest of my legs (like forearms to upper arms). I train on a program I wrote of two 6 week programs culminating in week 12's max efforts. Each program consists of different exercises, and each week I train at a different intensity (e.g. 70% @ 3x8/1.5 min rest; 80% @ 5x5/2-2.5 min rest). So, to adjust rep ranges for one particular muscle wouldn't be ideal, but I'd be willing to mix things up to get the desired growth in the area. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

10-31-2009, 03:42 PM	#9
urbanski Member Elite Member Join Date: Mar 2008 Location: San Antonio, TX Posts: 237	are you doing them BB or DB? i've tried these but i always topple over. wonder if it just takes practice.

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