Pavel's lunges in MM

Discussion in 'Old StrongFirst Forum (Read-Only)' started by RealBigSol, Aug 27, 2014.

  1. RealBigSol

    RealBigSol Still New to StrongFirst Forum

    Com. Pavel,

    Years ago in Muscle Media, you wrote a column introducing new exercises. One was a type of bodyweight lunge. I do walking lunges as extra workouts to the tune of 500-1,000 per session as prescribed by John Davies, but I'd like to take the volume down some. Pistols have never been a good exercise for me due to my size. Do you have any suggestions?

    Thanks!

    Solomon
     
  2. Pavel

    Pavel Founder and Chairman Master Instructor

    Solomon, what is your goal?

    I could not find anything about walking lunges in BB.
     
  3. Steve Freides

    Steve Freides Dir. of Community Engagement Senior Instructor

    See http://www.specialtactics.com/squats.pdf

    See also the index of Beyond Bodybuilding - you'll find two kinds talked about.

    -S-
     
  4. RealBigSol

    RealBigSol Still New to StrongFirst Forum

    Pavel, my goal is to increase hypertrophy in my quadriceps through bodyweight techniques. The pistol is very tough for me at my weight and forgive, doesn't do a lot for the VMO. Do you have any suggestions on how to increase hypertrophy and work capacity for the quads through more frequent training?

    Thanks!
     
  5. Pavel

    Pavel Founder and Chairman Master Instructor

    Solomon, provided your knees can take it, do high rep bodyweight only SQs with your heels on boards about 3/4 " thick.  Rock bottom, with a pause on the bottom and no bouncing.

    Drop me a line when you can do 100 in this manner without too much effort and I will tell you what to do next.
     
  6. RealBigSol

    RealBigSol Still New to StrongFirst Forum

    Pavel,

    Will so. How often should I perform the 100? Daily? Every other day?

     

    Thanks!
     
  7. Pavel

    Pavel Founder and Chairman Master Instructor

    Solomon, almost daily.
     
  8. RealBigSol

    RealBigSol Still New to StrongFirst Forum

    Pavel,

     

    I've made it. I can do 100 bodyweight squats elevated on a 3/4" thick board with a one-second pause at the bottom in one set. What's next?
     
  9. GreenSoup

    GreenSoup Double-Digit Post Count

    Solomon, I read that Pavel was away from the board until mid October.  However I am curious if you have noticed positive results already from this level of volume.

    In the time it takes for him to return, I suspect holding the squat program he suggested at 100 reps will keep you primed and ready for whatever the next step will be.
     
  10. RealBigSol

    RealBigSol Still New to StrongFirst Forum

    Pavel,

    Welcome back to the board. I've made it to 100 continuous bodyweight squats on a 3/4 inch board. You said to let you know. What is the next step in the progression?

    Thanks!

    Solomon
     

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