“Self” Eccentric-Overload Technique #2: Bodyweight-Only Total Leg!

Aloha my friends!

In last week’s FTF tip we went over how eccentric-overloading is one of the most effective training techniques that exists! We discussed some of the unique growth benefits it provides, and I gave you my first technique for “self-spot” eccentric overloading (aka eccentric-overloading without requiring a spotter or specialized equipment), which was for the quads.

Today I’m going to give you an eccentric-overload technique for the entire leg—and, what’s more, it doesn’t require any equipment at all!

First of all, the single-leg pistol squat is without a doubt the single best exercise for triggering total leg growth using bodyweight only… and it’s one of the best for total leg growth period, regardless of equipment! In many respects even better than high-load standard squats with both legs (due in part to the added stability requirements and asymmetric shift in your center of gravity).

However, very few people can actually perform a full-depth single-leg squat, so those benefits have simply been out of reach for most.

At least, they thought so… but not anymore!!!

Almost anyone can do the ECCENTRIC phase of a single-leg squat, since all you’re doing is resisting the descent of your body rather than trying to lift it… and that “negative” phase carries the greatest benefits anyway!

So the following technique opens up all the benefits of single-leg squats for virtually everyone, compounded and enhanced with the eccentric-overloading benefits we’ve already discussed!

“Self-Spot” Eccentric-Overload Technique #2:

• Target Muscles: The Entire Leg
• Exercise: Single-Leg Squats

(Note: Both of the GIFs below are sped up 1.5X due to file size limits. Ideally the eccentric phase should last at least 4 full seconds!!)

It’s ultimately a very simple concept that doesn’t require much explanation. You’ll simply stand on one leg and slowly resist the descent of your body as you drop down (which will get harder and harder the lower you go). Then once you reach the bottom you’ll put your other foot down and use both legs to stand back up, then repeat!

I recommend doing a full set overloading one leg before switching to the other, rather than alternating back and forth with each rep.

If you have a hard time maintaining balance, stand next to a squat rack or something solid and keep one hand on it… just make sure to not use that hand to take off some of the load!

If you’re a boss and can easily do the concentric phase of a full depth single-leg pistol squat, you can still eccentrically overload by adding weight (i.e. a weight vest or barbell across your shoulders). Although in that case it obviously wouldn’t be a bodyweight-only exercise.

Application: Use this technique to eccentrically-overload your legs without a spotter OR any equipment!!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) If You’re ONLY Doing Full Range Squats, You Are LIMITING Your Progress (Scientific Proof Provided)

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)