Bulgarian squat Exercise

The Bulgarian squat, also known as the Bulgarian split squat, is a variation to the standard squat and as the name says, it was created by the Bulgarians. Many people have never heard or seen the Bulgarian squat being carried out but it is a great way to work the legs individually to ensure one leg does not carry the weight more than another.

The Bulgarian squat works the Quadriceps, Hamstrings and Glutes and is a great way to help improve the strength in your legs.

Bulgarian Squat

Equipment - Barbell with desired weight and a flat bench

Preparation - Hold the barbell with an overhand grip resting behind your head on your upper back (make sure it does not rest on your neck). Stand just short of your leg length in front of the bench and place the top of one foot on the bench.

Movement - Keeping your body upright lower your body by bending at the knee of the leg that is not on the bench until it is at a ninety degree angle then using your leg muscles lift your body to return to your starting position then repeat.

After completing the desired reps with one leg swap the leg placed on the bench for your other leg and repeat.

Reps/Sets 8 to 12 reps for 4 sets

Bulgarian Squat

Metabolism and Lifting Weights

Many people use the word metabolism without fully understanding what the true meaning of a metabolism is and how it is affected by lifting weights.

What is metabolism?

First of all metabolism is not the speed of your digestion system as many believe, it is actually the combination of two processes called anabolism and catabolism.

Anabolism is all about protoplasm being created by the body cells for the growth and repair of the body cells.

Catabolism does the opposite of Anabolism, it breaks down different substances to a simpler form so the body can use them as energy.

Every person has a basal metabolic rate (BMR) which is the rate in which the body uses energy (calories burned) to perform its daily processes within the body if a person was not to move throughout a day.

There are two factors affecting a persons metabolism, these are any additional activity carried out during a day from walking to training hard and eating.

Lifting weights and metabolism

As you lift weights you will not only use more energy by burning fat you will also build more muscle mass and the more muscle your body carries the higher your basal metabolic rate (BMR) is. This is due to your body having to carry out more daily processes within the body due to the extra muscle tissue which means more energy is used.

Eating and metabolism

When you are sleeping your metabolism is at its slowest rate, this makes breakfast very important as it will give your metabolism a great kick start to the day. Also as many bodybuilders know eating frequently will keep your metabolism at a constant high rate throughout the day meaning more energy is used (more calories burned).

The best way to do this is to eat little and often. There is a saying eat little and often built like a race horse (low fat and lean muscle mass) eat alot and less often built like a bear (very muscular but also carrying alot of fat).

Metabolism summary

Training hard in the gym and eating healthy food regularly throughout the day should see your muscle mass increase and your fat stores reduce to produce a lean, mean physique.

Dumbbell Front Raise

The dumbbell front raise exercise works the anterior deltoid muscle of the shoulder, this is the muscle at the front of the shoulder.

The dumbbell front raise only works the anterior deltoid muscle which is arguably the strongest of all the deltoid muscles, this means that a lifter can normally lift more weight with this exercise than any other isolated deltoid exercise. When lifting it is important to keep strict form so you are putting the emphasis on the anterior deltoid muscle otherwise there is no real benefit to the exercise.

To really get larger shoulders this is a great exercise to add to your workout.

Dumbbell Front Raise

Equipment - Dumbbells of desired weight

Preparation - Stand with your feet shoulder width apart and an overhand grip on the dumbbells while holding them by your side.

Movement - Bring each dumbbell up in front of your body individually to eye level height, anything higher than eye level means you are utilising the traps not just the anterior deltoids. Make sure you have a slight bend at the elbow so there is no stress on the elbow joints.

Making sure that the dumbbells are lifted no higher than eye level height return back to your starting position before repeating. When carrying out the movement the rest of your body should stay still so it is only the anterior deltoids lifting the weight.

Reps/Sets 8 to 12 reps for 4 sets

Dumbbell Front Raise