I was wondering about set/rep scheme of this move. At first I thought it would be 12 reps per leg (For Fat Loss II) but after using very little weight (2x10 DB) it was REALLY hard! Also, that would be 24 overhead presses and just 12 reps with each leg and if I use weight small enough to do the 24 overhead presses than my legs won't be challenged at all. So ever since the first day I just do 6 on one leg and then 6 on the other for a total of 12 overhead presses.
Don't cheat. It's 12 per leg. Not that I care about your muscle development, but I had to do that crap, so, so should you.
It's slightly different than the regular bss, because you have to hold the bottom position slightly longer. I think that gives the legs a different type of workout.
I started with 2 10lb weights, and ended with 2 15lb weights. Not much of an increase, but that was probably the worst superset I have done so far in NROL.
This is reassuring in an odd way. I did NROL4W and now, just for kicks, decided to do FLII from my hubbie's copy of NROL. I almost threw in the towel when I hit this exercise. I think part of the problem with all of the FLII exercises is that I've gotten used to the high weight/low reps I was doing recently and haven't backed off on the weight enough. Anyway, I was glad I read this.
Related question on this exercise: I have always had trouble with BSSs with the bench I'm resting my foot on moving around behind me (and with the extra balance issues with adding the overhead press, this got even worse). Any suggestions about my form? I can try putting the bench up against a wall or something, but that's not always possible (depending on who else is using the gym at the time) and seems like I ought to be able to fix this without that. Also, how high should the rear foot be (I can't recall for this particular exercise, but for many, the pictures in NROL4W and NROL are pretty different)?
This one really kicks my butt. I've done my own cheating by introducing a rest period between switching legs. My heart rate is so high after doing one side that it's practically impossible to go immediately to the other leg.
I have always had trouble with BSSs with the bench I'm resting my foot on moving around behind me (and with the extra balance issues with adding the overhead press, this got even worse). Any suggestions about my form? I can try putting the bench up against a wall or something, but that's not always possible (depending on who else is using the gym at the time) and seems like I ought to be able to fix this without that. Also, how high should the rear foot be (I can't recall for this particular exercise, but for many, the pictures in NROL4W and NROL are pretty different)?
Sounds like you need a more stable bench. I can't imagine why a typical weight bench would move during this exercise. As for the height, I don't think it really matters, other than it being high enough that your knee doesn't touch the ground when your at the bottom of the squat.
This one really kicks my butt. I've done my own cheating by introducing a rest period between switching legs. My heart rate is so high after doing one side that it's practically impossible to go immediately to the other leg.
Yeah, I cheated like that, too, when I did these. Had too...otherwise I think I would have died. They were killer. Whenever I introduce BSS to a client and they complain, I demonstrate the BSS with overhead press and tell them they could be doing that instead.
I absolutely loath that move! It’s the single hardest exercise I’ve ever done. Period. I can do split squats and overhead presses each on their own. For some reason putting them together is a killer. When I first started doing them, I started with 10 lbs, and had to drop the weights for the last two sets at the beginning. I just raised my arms.
I'm starting Fat Loss II in a couple weeks and these things scare the hell out of me! As it is, when I do BSS, I have to switch legs after half the reps then go back and do the second half of the set.
Bulgarian Split Squat w/ Overhead Press
Linear Mode
