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Bodyweight Step Ups - How hard are they really? Compared in ratio to Pull Ups/Dips?

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si1ver

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I'm at intermediate level (already can do muscle ups, pistol squats,...) and I'm using strict (only slight heel touch) deep step up as my primary "heavy" leg movement (like pull ups for back). I prefer them to pistol squats since I can hardly get close to muscular failure with pistol squats since I find them to be more technical and my form usually starts breaking before getting close to failure. I also do other BW exercises and also Kettlebells.

Now I truly believe that Pull ups, Dips and Step ups are the only three moves you need to cover all your bases, especially if someone wants to get into bodyweight fitness I'd point them to work towards progressing in those 3. However, I'm not sure what's considered "good" with step ups especially compared to the other two (for balanced strength).

I'm wondering, what do you guys think should be the ratio of your working set reps for Deep Step-ups compared Pull-ups & Dips, for balanced strength. For example, if I'm doing sets of 10 for Pull-ups, how many Step-ups per set should I do for each leg? Roughly the same amount or slightly more?

All opinions are welcome!
 
Hello @si1ver

It will be very hard to say. Usually, we use ration between agonist and antagonist muscles (push and pull). It can also be done with DL and Sq even if they are not agonist / antagonist per se.

The good volume / weight for step up is the one which suits your goal: local muscular endurance, cardiovascular endurance, leg strength

Kind regards,

Pet'
 
pistol squats

Pistol Squats

Pistol Squats deveop and increase strength in the Stabilizer Muscles more so that the Primary Muslces.

The more statiliy in an exercise, the greater the development and increase of strength in the Primary Muscles

I truly believe that Pull ups, Dips and Step ups are the only three moves you need to cover all your bases,

Step Ups

Post 3 will provide additional information on Step Ups.

what do you guys think should be the ratio of your working set reps for Deep Step-ups compared Pull-ups & Dips,

Sets and Repetitions

The number of Sets and Repetitions for Step Up, as well as Dips and Pull Ups is determined by your Training Objective.

If Strength is the objective, a Heavier Load for Lower Repetitons are performed; i.e., Weighted Dip, Pull Ups and Step Up (holding Dumbbell in your hands when performing the Step Up).

For Hypetrophy Moderate Repetition of Step Up are performed; 8 plus Repetition Per Set.

For Endurance Training, Higher Repetitions of Step Up are performed; 15 Repetition Per Set.
 
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I'm at intermediate level (already can do muscle ups, pistol squats,...) and I'm using strict (only slight heel touch) deep step up as my primary "heavy" leg movement (like pull ups for back). I prefer them to pistol squats since I can hardly get close to muscular failure with pistol squats since I find them to be more technical and my form usually starts breaking before getting close to failure. I also do other BW exercises and also Kettlebells.

Now I truly believe that Pull ups, Dips and Step ups are the only three moves you need to cover all your bases, especially if someone wants to get into bodyweight fitness I'd point them to work towards progressing in those 3. However, I'm not sure what's considered "good" with step ups especially compared to the other two (for balanced strength).

I'm wondering, what do you guys think should be the ratio of your working set reps for Deep Step-ups compared Pull-ups & Dips, for balanced strength. For example, if I'm doing sets of 10 for Pull-ups, how many Step-ups per set should I do for each leg? Roughly the same amount or slightly more?

All opinions are welcome!
Do you do any bilateral leg work ?
 
Hello,

+1 to the above.

Adding some core / lower back training will drastically help your ability to perform weighted step ups (whether with a back pack or with a bell in rack position or dumbbells in the hands).

Adding bilateral work for max strength, using both squat and hinge pattern will help to prevent injury and also may transfer well to unlitaral work (step ups, pistols) because it will take balance and stabilization out of the equation.

Unilateral work remains useful though. Basically, you need both.

My [heavy] rucking abilities have drastically improved since I've introduced core work, bilateral strength work, and unilateral strength work.

Kind regards,

Pet'
 
It is an interesting philosophical question if you really need to do bilateral strength exercises for the legs. Will you get big legs without it ? no. Will you get a lot of maximum strength without it ? No. Will you get strong enough from just doing lungs, step ups and pistols ? Maybe.

That said. If you train and eat healthy and you manage to increase your strength in pull-ups and dips a lot, you upper body will become bigger. Then you might end up with a relatively big upper body and a relatively normal or non-muscular lower body. That might not be what you are searching for.
 
Do you do any bilateral leg work ?
Adding some core / lower back training will drastically help your ability to perform weighted step ups (whether with a back pack or with a bell in rack position or dumbbells in the hands).

Adding bilateral work for max strength, using both squat and hinge pattern will help to prevent injury and also may transfer well to unlitaral work (step ups, pistols) because it will take balance and stabilization out of the equation.

Hello, yes I also do other bodyweight exercises (Rows, Push ups, Calf Raises) but also a lot of Kettlebell exercises (Goblet Squats, Swings, Lunges, SL DLs for legs).
 
It is an interesting philosophical question if you really need to do bilateral strength exercises for the legs. Will you get big legs without it ? no. Will you get a lot of maximum strength without it ? No.

Doing loaded skater squats with sandbags my legs got big enough I had to retire my relaxed fit jeans and all my knit boxers. I will never know what my max bilateral load was, but from anything but bodybuilding, unilateral was plenty good enough.

It also completely eliminates any discussion of butt wink/ lower back rounding etc.
 
It is an interesting philosophical question if you really need to do bilateral strength exercises for the legs. Will you get big legs without it ? no.

This is not really so true, actually.

It's entirely possible to build big legs using mostly unilateral exercises, and many physique competitors have done so.

I've certainly had good hypertrophy results by adding bilateral exercises.

Gymnasts who engage in floor routines can also get moderately beefed out legs.

images
 
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Hello @North Coast Miller

What was your rep & set frame for the loaded skater squats ?

Kind regards,

Pet'

I’ve used straight sets and Clusters. For both it was a single set for warmup, a middle set at half my repmax with a heavy load and a final set blown in close to failure.

Straight sets finished with rest/pause, Clusters were run to 3-4 repeats. Basically my spin on a modified DeLorme.

In reality I do prefer bilateral, but once the balance component is minimized, unilateral works very well. Also, these look nothing like an MTI step up session with a 30 lb bag.
 
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