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100 MUSCLE & FITNESS JUNE 2016

significant difference in the amount of muscle activated

by the three exercises – however, the Bulgarian split squat

worked more of the hamstrings.

Good single-leg exercise options include split squats

(where legs are staggered and you drop into a lunge),

Bulgarian split squats, lunges, single-leg Romanian

deadlifts, step-ups and sled pushes.

BUILDING A LEG PROGRAM

The knock on single-leg training has always been the

limits on the loads you can use, but Bruno says you

can maximise the training effect of light loads with any

number of tricks, ie, make the exercises feel harder.

“Rather than trying to lift the most weight possible,” he

says, “really hone in on form. You could pause at different

points in the range of motion or do 1½ reps,” where you

perform one full rep and then return to the toughest point

in the range of motion for a half rep. For instance, on a

Bulgarian split squat, go all the way down, come halfway

back up, go down again and then stand up completely.

That’s one rep. Another favourite method of Bruno’s is

what he calls “countdown sets”. You could do five reps of

split squats and then pause at the bottom for five seconds.

From there, perform four reps and rest four seconds,

then three and three, and so on down to one. Any of these

approaches will scorch your legs and, of course, can be

used on double-leg barbell squatting lifts as well.

For most leg exercises, Bruno likes to stay in the six- to

12-rep range. “When you go too low on reps, your form

tends to be bad and when you go too high, it breaks

down,” he says. Of course, there are exceptions. Deadlifts

are such a stressful move that their reps should be kept

low for safety’s sake – say, five to eight. The same goes

for front squats, since balancing the bar will fatigue your

shoulders and upper back. On leg presses, however,

where the machine does most of the stabilising for

you, you can use higher reps for a bigger pump, such

as 15 to 20 or even more. If you have injuries, avoid

heavy loading and err on the higher end of the rep

spectrums for all exercises.

How much work you do for your legs depends on how

frequently you choose to train them. If you have one

designated leg day per week, you may do four or five leg

moves of three to four work sets each. But Bruno says

Swiss ball leg curl

Lie on your back on the floor with your arms out and

palms down for support. Rest your heels on a Swiss

ball. Brace your abs and drive your heels into the

ball and bridge your hips up of the floor. Bend

your knees, rolling the ball toward your butt. Slowly

extend your legs again but keep your hips elevated.

EDGAR ARTIGA

LEG TRAINING