6 HEAVY LUNGES
How much do you lunge, bro? First time hearing that question? Us too. Despite the fact that lunges require tons of strength, coordination and athletic acumen, no one really ever focuses on getting stronger with them. Maybe you can help us shatter that tradition. By actively working on building strength with the lunge, you can increase strength in your other leg movements, including squats and hamstring-specific mass-makers like Romanian deadlifts. Studies show that lunges actually do more to improve hamstring strength than any other muscle in the cast of contributors.
Lunge This Way: If you always start your leg day with squats, mix it up by using every other workout to focus on lunges first. Aim for a set of dumbbells – or a spotter-provided barbell – to complete 10-12 total steps worth of heavy walking lunges. Rest 1-2 minutes between sets.
Editor’s Note: Stationary lunges, such as those performed in a squat rack or Smith-machine, are great for building strength because you can more safely focus on the weight being moved. But walking lunges require a bit more balance and therefore call more total muscle to participate in the movement. This provides more of an athletic element to your normal routine and can lead to more size and strength in the long run if you follow the normal rules of progression in load and volume.
Hey, Dolph Lunge-gren…if you want to boost your performance on this exercise you’ll need a quick shot of strength plus a little boost in the endurance department
Supplement Timing/Dose Benefits
Caffeine 200-400 mg 30-60 min. pre-workout Strength, stamina
Creatine 2-5 g 30-60 min. pre-workout Strength, power
Beta alanine 2-3 g 30-60 min. pre-workout Stamina, power
BCAA 5-6 g 30-60 min. pre-workout Size, endurance