As described in the relevant paragraph we can insert different variants of Bulgarian squats according to the work we want to emphasize.
They are an exercise little challenging to level of the nervous system, thus impacting on the little recovery systemic; we can safely use high perceived intensities (near or to concentric failure) without this excessively compromising subsequent sessions. The advice is not to abuse the failure so as not to compromise the ability to generate an adequate volume of work.
You can insert Bulgarian squats as a “ secondary ” exercise after exercises in which you can load more (press, squat, hack squat…), in a rep range that goes from 8 to 15 repetitions.
Bret Contreras, for example, recommends incorporating no more than one single leg movement pattern per workout, advising avoiding Bulgarian squats and step ups in a single workout . The recommendation makes sense as it leaves room for heavier bilateral work.
Based on the workout and the purpose with which we insert this exercise, we will adapt its execution .
Bulgarian squat training
What loads and intensities to use?
The intensity of the load understood as the range in which to work, assuming a classic execution time: ascent 1 ″ descent 2-3 ″, is equivalent to loads with which we can perform from 8 to 12-15 repetitions.
Clearly by using possible variations in execution, for example, stops at the bottom and/or very controlled descents, the number of repetitions possible with a given load varies.
How many series to do? How much volume?
Obviously, the series number is highly individual, indicatively if this exercise is included we can give a general guideline in terms of training series :
- Series Bulgarian squats in ‘ training in which it operates: from minimum 2 to set up 5 has a good range in which we can move.
- Weekly Bulgarian Squat Series: This depends on how much emphasis we put on the exercise and how we distribute the total volume.
Training frequency: how many times to train them per week?
Being a non-taxing exercise at a systemic level, we can indicate a training frequency (which is individual) ranging from 1 time per week up to 3 times per week. This is a guideline that needs to be adapted to the context and subject.