Substitute for Bulgarians?? - JP Fitness Forums

Fit4Him · 09-10-2007, 08:55 PM

I started the Strength I program a couple of weeks ago and am having alot of problems with the bulgarians. Is there anything I can replace them with? Walking lunges or static lunges perhaps? I find it extremely difficult to get to parellel on my left side b/c I'm weaker on that side and it really bothers my left knee. I have balance issues as well and that may have some to do with it. I'd rather switch the exercise than injure my knee. Thanks in advance!

Aoife · 09-10-2007, 09:22 PM

If you force your glutes to activate, it takes a lot of work from the quad and doesn't bother the knee, I've noticed. Try driving through the heel, perhaps even lifting your toes up a bit.

Do them near a wall or something else to use to lightly control balance. You'll get better with practice.

Far as I've been able to tell, bulgarians done properly don't bother my knees any more than any kind of lunge or split squat do when done properly. It's when I'm leaning too far forward, not using my glutes, etc that the stress on the knee causes it to hurt.

Occam · 09-11-2007, 06:46 AM

Yeah I had a lot of trouble with the Bulgarians initially but was able to get through it by focusing on getting the form right. Make sure you are far enough out from the bench, standing up straight, weight on the heel of your front foot. Keep as little weight as possible on the rear leg, just use it for balance.

Whatever bench you're putting your rear leg up on, try something lower til you feel more comfortable. And do them near a wall or a power cage, etc., something with an upright so you can grab on for balance if need be.

It's worth working on them rather than subbing for them.

Hunter · 09-11-2007, 08:57 AM

No no no no no....WE all had to do Bulgarians.....you don't just get to come along and "sub" them out....besides, there is no substitute for pure evil.

:p

Seriously, keep working on them based on the suggestions above and you'll master them.

Lisa~ · 09-11-2007, 02:15 PM

HA Hunter.

Everybody above has given you great advice. You really want to correct any side-to-side differences in strength. You need to do single-leg work to make sure both sides of your body are equally strong. If not, then your squats and deads will be dominated by the stronger side. With BSS's technique is everything.

This thread had some good discussion of BSS technique and lots of performance tips. It might be helpful to you. Bulgarian Split Squats

Pman · 09-11-2007, 06:34 PM

Quote:

Originally Posted by Hunter

No no no no no....WE all had to do Bulgarians.....you don't just get to come along and "sub" them out....besides, there is no substitute for pure evil.

:p

That is exactly what I was thinking when I read the post!

Fit4Him · 09-12-2007, 10:27 AM

Quote:

Originally Posted by Hunter

No no no no no....WE all had to do Bulgarians.....you don't just get to come along and "sub" them out....besides, there is no substitute for pure evil.

:p

Seriously, keep working on them based on the suggestions above and you'll master them.

Ok fine :p I'll keep working at them....

Thanks for the link to that thread lisa, it was very helpful.

Hunter · 09-12-2007, 12:24 PM

Quote:

Originally Posted by Fit4Him

Ok fine :p I'll keep working at them....

Thanks for the link to that thread lisa, it was very helpful.

I knew you'd come around to our way of thinking.

You'll master them soon...good luck.

Columbus_George · 09-18-2007, 01:55 PM

Trust me it gets better as your legs get stronger. When I started doing them just over 4 weeks ago, I had problems with my right leg and I was really screwing them up, having issues with balance etc... Just make sure you are using the proper form. You will want to get them right because you will have to do them again in Fat Loss II.

Lisa~ · 09-18-2007, 02:22 PM

Quote:

Originally Posted by Columbus_George

You will want to get them right because you will have to do them again in Fat Loss II.

While that's true, you really want to get them right because the benefits of comparable strength on both sides of your body are enormous--injury prevention, maximizing your strength potential, improved balance and coordination, and a body that moves more effectively in general to name just a few.

Columbus_George · 09-18-2007, 02:30 PM

Yeah that too.

Lisa~ · 09-18-2007, 02:32 PM

Quote:

Originally Posted by Columbus_George

Yeah that too.

LOL I knew that's what you meant to say. :p

stingo · 09-19-2007, 06:12 AM

Quote:

Originally Posted by Columbus_George

You will want to get them right because you will have to do them again in Fat Loss II.

...and again in Fat Loss III, so get used to them.

esr71 · 09-24-2007, 08:03 PM

Hey fit, just curious how things are working out with you on the bulgs? I'm in a somewhat similar position in that I'm thinking of subbing them out occasionally as well. I'm on the H1 routine with bulgarian's supersetted with step-ups on 5x5/4x10/3x15 rep schemes. I've reached a point where I think I'm going to sub them out for static lunges on the 3x15's. For psychological reasons mostly...but, also I'll be able to use more weight (practically had to use bodyweight for them last time on the 3x15's) if I go static lunges...my form on them with the 4x10's today was very shaky at times with fairly light weight, though I'm still adjusting to the beating I take on the 4x10's of squats and deads prior to the bulgarian's. Anyway, my plan is to stay with bulg's on the 5x5'x and 4x10's and concentrate on form and give myself a psychological break on the 3x15's and do statics. Because I know I won't dread the work out nearly as much and I'll have better morale going into it, I think this is a wise decision for me. I've gotten stubborn in the weight room before and there is a place for that, but at the same time programs like these are essentially "cookie-cutter" in nature...

stingo · 09-24-2007, 08:15 PM

I'd think that any program in a book of this type would be somewhat generic, just by nature of the medium. However, even with its being generic, I think that the exercises chosen are there for a reason. It sounds like your psychological reason is that you have to stick to bodyweight for the BSS, whereas you can use weights when you're doing the static lunge.

I'll agree the BSS is a difficult exercise, and I dread it too, but I'm still doing them in Fat Loss III, and each time I do them I do a little better each time. Mastery is a ways off yet, but I'm on the road.

rwmct · 10-01-2007, 07:29 PM

I just do regular split squats. I have missed a week of lifting twice due to knee pain I get while doing bss. I think I likely put a torquing force on my front knee to help maintain balance.

It may be a great exercise, and trying again and again until you get something right is a great principle. But when you are aggravating already iffy knees, it is best to try something else, imo.

esr71 · 10-20-2007, 10:57 AM

thx for the feedback...I ended up sticking the bulgs out afterall. little 5's on my adjustable dumbbells (I painted the 2.5 plates pink later). but, I been sticking it out and doing okay. though I still have 2 more 3x15's to go as I'm on B9 (H1 program) tomorrow. 115 on the squats/dead-shrugs and then 5's....hah. been trying pistol squats now and then and been thinking bulgarian's can only help in that quest.

but, I totally can understand rwmct on his situation, of course. gotta use common sense, too.