comments / advice / discussion.
The Step Up
This is one of my favorite exercises.
Concentric Contraction
As we know, it is predominately a Concentric Contraction. It has virtually not Eccentric component to it.
One of the benefits of Concentric Only Contraction...
1) Greater development of Concentric Strength is forged.
2) There is less trauma/stress in a Concentric Movement than one with an Eccentric element.
That means faster recovery occurs with a Concentric Only Movement. as per research.
Bike Example
Riding a bike is essentially a Step Up or One Leg Leg Press with only a Concentric Contraction.
Bikers have some of the best legs in the game. Some bodybuilder with back issues have developed great leg by riding a bike.
One of the issues with Back Squats is due to heavy loads the back sometimes take a beating, slowing recovery.
This article addresses that issue.
Back
Almost a decade ago, a retired Soviet hammer thrower came to the conclusion that traditional forms of squatting were not the best way to strengthen the muscles of the thighs and hips. Many in the Soviet Union considered this heresy, as the squat was the king of leg training in that country just...
physicalculturestudy.com
Bondarchuk, a Soviet Coach, determined one of the most effective method of increasing Leg Strength an minimizing overtraining of the Lower Back was/is Barbell Step Ups.
If you really want to minimize the Lower Back in a Step Up, perform them by holding Dumbbells.
Another Issue With Back Squats
The limiting factor in any exercise is the weak link.
The weak link in a Back Squat is the Lower Back. As per Dr Tom McLaughlin (Bio-Mechanics Exercise PhD) stated, the Lower Back is easily and quickly overtrained.
Thus in a Back Squat, the Lower Back usually give out before the Legs are completed overloaded.
"When The Back Says No and The Legs Say Go" Article
Hollie Evette was one of the best Squatter in Powerlifting; an even greater Strength Coach.
Evette's article addressed how to incorporate specific exercises that overloaded the Legs, by minimizing the Lower Back involvement.
Pistol Squats
This exercise primarily increases strength in the stabilizer muscles rather than the primary movers.
You definitely need strong stabilizer muscle in a Squat.
However, strength in the primary muscle in the Legs is increased by minimizing or eliminating the Stabilizer Muscles. Bilateral Squats engage more of the primary movers. The Leg Press places the full workload on the Leg.
With that in mind, both Stabilizer Muscles and Primary Movers exercises are necessary for developing Maximum Strength.
Step Ups With and Without Momentum
Both have a value and place on a One Leg Step Up.
1) Without Leg Drive Off The Floor
This increases strength off the bottom.
2) With Leg Drive Off The Floor
a) A greater overload is achieved in the top part of the movement if it is load.
b) If performed with a bounce with the hind leg some of the Stretch Reflex is achieved and developed in that Leg.
A Mixture of Information
Some of the information he provides is good, while some of his information is not.
Mark Rippetoe
Originally Posted by Mark Rippetoe I find this difficult to believe. Perhaps he likes the cover art? I distinctly remember that it is from one of Boyl
startingstrength.com
As per Mark, "...the man has spent the last 2 years running away from basic barbell training as the best method to get strong? Ignore the fact that he contradicts himself with his support of our programs and then his advocacy of one-legged DB split-squats as a basic exercise? Dismiss the fact that he says the back doesn't respond to training as the basic transmitter of force between the ground and the bar?"
With that said, Mark's has a much higher opinion of him that I do.