Tip: Bulgarian Split Squat, Drop Set With Iso-Holds

Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.

Take the Bulgarian split squat up to the next level with this training method:

  1. Use a Smith machine or a bench. The Smith allows your back foot to rotate, making for smoother reps.
  2. Don't come all the way up. Keep the tension on the targeted muscles by not locking out at the top.
  3. When you're about to hit failure, do an isometric hold at the bottom of the last rep. Hold for 5-10 seconds.
  4. It's not over. Now grab a lighter dumbbell and do a drop set. Repeat for 2-3 drops in weight.
  5. It's still not over. Don't forget to switch legs and hit the other side.
Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter