Thread: Barbell Step-ups

I do sometimes. i love step ups. i usually use them to replace back squats when I need to take a break from them.

Surely. Step ups are awesome. I definitely incorporate them into my programs from time to time. In fact, because I don't particularly like stationary lunging (Except the split squat), I don't do lunges frequently. Walking lunges are sometimes hard to do if I train when the joint is crowded. Reverse lunges are cool too.

I try to do variations of both Lunge and Step Up, but i think i prefer Step Ups. They're more enjoyable and easier to hit the muscle hard with.

Try them out instead of Lunges for a while, you wont be dissapointed.

i use dbs too, and i do a whole set for one leg, then a whole set for the other rather that switch legs every rep. both ways are perfectly valid, but thats how i do them *shrugs*.

http://www.bsu.edu/webapps2/strength...s.asp?exid=145

Originally Posted by CowPimp

http://www.bsu.edu/webapps2/strength...s.asp?exid=145

Damn, I think when I do step ups my box is like almost twice the height of that one. Maybe I don't need to be going to high.

I do my step-ups to a box that is about as high as a bench press bench so my legs are paralel or more.

yea you should not switch legs do 1 set for that 1 leg, then do another set for the other leg, with no rest between

Originally Posted by mike456

yea you should not switch legs do 1 set for that 1 leg, then do another set for the other leg, with no rest between

Why not? Either method is totally viable in my opinion.

Originally Posted by mike456

yea you should not switch legs do 1 set for that 1 leg, then do another set for the other leg, with no rest between

huh?

you walk that way don't you?

i see no problem with doing it either way. the loading on the version that you alternate legs will be less because you will defenitly get more tired with all that movement...but, it is valid and has carry over to real world situations. I use the single leg at a time version for more overal strength.

Originally Posted by CowPimp

Why not? Either method is totally viable in my opinion.

Its like resting between reps, if you do one leg at a time, you wont be able to get as much reps as alternating. IMO I think alternating is stupid, either do both legs, or do one leg at a time.

Its like doing bench press for a rep, re rack it for 6 seconds, do another rep, rerack for 6 seconds, repeat.

Your taking the tension off the muscles, and it can be stressfull on the CNS.

Originally Posted by mike456

Its like resting between reps, if you do one leg at a time, you wont be able to get as much reps as alternating. IMO I think alternating is stupid, either do both legs, or do one leg at a time.

Its like doing bench press for a rep, re rack it for 6 seconds, do another rep, rerack for 6 seconds, repeat.

Your taking the tension off the muscles, and it can be stressfull on the CNS.

It shouldn't take you 6sec to do a step up.

I can get way more reps doing single leg at a time becasue it has less movement.

The whole idea behind alternating is that you teach your body to transfer load back and forth between limbs....like when you walk....and you coordinate movement....like when you walk.

maybe the problem with your balance stems from the fact that you have a poor understanding of how the human body integrates movement?

Originally Posted by P-funk

It shouldn't take you 6sec to do a step up.

I can get way more reps doing single leg at a time becasue it has less movement.
How is that possible, can you get more single DB curls, then alternating DB curls?
The whole idea behind alternating is that you teach your body to transfer load back and forth between limbs....like when you walk....and you coordinate movement....like when you walk.

maybe the problem with your balance stems from the fact that you have a poor understanding of how the human body integrates movement?
maybe lol

.

i can get more on signle DB curls then alt. sure.....the single curls have less movement. I have to coordinate movement, move blood between limbs...it is more stressful.

Also, you can't compare something as small as biceps curls to a large total body lift like a step up.

In which area are you supposed to target and feel it with stepups? When i did them, i only felt the stress in my shoulders/arms from holding the db's. Didint feel a thing in my legs BTW, i did them using the bench.

Originally Posted by mike456

Its like resting between reps, if you do one leg at a time, you wont be able to get as much reps as alternating. IMO I think alternating is stupid, either do both legs, or do one leg at a time.

Kind of like alternating dumbbells curls, alternating band rows, walking lunges, or plenty of other exercises out there? Coordination, balance, and stabilizing frequent weight transfers is an important skill in my opinion.

Its like doing bench press for a rep, re rack it for 6 seconds, do another rep, rerack for 6 seconds, repeat.

Refer the my previous statement. It's not the same at all. Have you ever tried alternating DB bench pressing? That is a great movement to improve shoulder and core stability.

Your taking the tension off the muscles, and it can be stressfull on the CNS.

How is taking tension off the muscles stressful on the CNS? What are you talking about?

Originally Posted by BulkMeUp

In which area are you supposed to target and feel it with stepups? When i did them, i only felt the stress in my shoulders/arms from holding the db's. Didint feel a thing in my legs BTW, i did them using the bench.

Depending on how far away you are when stepping onto the object, and the height of the object you are stepping onto, all of the upper leg muscles are primve movers. Perhaps you should try using a barbell so that your grip doesn't tire first?

I did them for the first time yesterday when I was boxing. The box was about 18 inches off the ground and we did them in sets one leg at a time while holding a medicine ball. Great exercise and I can feel it today.

OMFG, BB stepups rocked me yesterday. The movement doesn't seam like it does much (to my eyes anyhow), but now I know!!


BB stepups is gonna be one of my main leg movements from now on. (next to squats) I like the idea of alternating legs for real world simmulation, gonna try it next time.

Originally Posted by CowPimp

Kind of like alternating dumbbells curls, alternating band rows, walking lunges, or plenty of other exercises out there? Coordination, balance, and stabilizing frequent weight transfers is an important skill in my opinion.

Ok I was wrong, I just thought of it as when your doing the opposite leg, your leg is getting rest.


Refer the my previous statement. It's not the same at all. Have you ever tried alternating DB bench pressing? That is a great movement to improve shoulder and core stability.

Ill try those.

How is taking tension off the muscles stressful on the CNS? What are you talking about?
Its kind of like rest pause, going 1 rep short of failure, resting 6 sec, and going again.

.

Originally Posted by mike456

Its kind of like rest pause, going 1 rep short of failure, resting 6 sec, and going again.

No, it's really not, unless you actually do that.

Originally Posted by viet_jon

OMFG, BB stepups rocked me yesterday. The movement doesn't seam like it does much (to my eyes anyhow), but now I know!!


BB stepups is gonna be one of my main leg movements from now on. (next to squats) I like the idea of alternating legs for real world simmulation, gonna try it next time.

Did you use a flat bench?

How far away were you from the bench?

Does the bench ever wobble?

What weight did you start with?

What rep scheme?

Where do you feel soreness today? (if any)

Originally Posted by AKIRA

Did you use a flat bench?

How far away were you from the bench?

Does the bench ever wobble?

What weight did you start with?

What rep scheme?

Where do you feel soreness today? (if any)

Yea on a flat bench press, standing maybe a feet or so away. 35 plates plus bar, so 100 lbs. The bench was pretty stable, but it has a thick cushion, so it was kinda hard to balance on. It would be better if it we're a hard surface.


Rep

BB 2x10 left leg then right.
DB 1x6 left then right. (50 lbs each side)

Did that after hitting PR with squats. My legs we're shot, I could barely do anything else after that. It's been two days, and I still feel it. Best leg workout todate.