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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

Squatting advice for chicken legs: Update
I just started to squat last week and need to know if 4 sets of squats a week is good enough to see nice results.

History: I've worked out on and off for years and have neglected legs. I'm sick of it and have made a commitment to stick with a leg routine.
This post was edited on 6/11 at 7:31 pm


Adam4848
LSU Fan
LA
Member since Apr 2006
12522 posts

re: Squatting advice for chicken legs: Update
4-6 heavy sets is more than enough.

I’ve found working legs twice a week works great. Split it up by 3-4 days and you’re solid.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1092 posts

re: Squatting advice for chicken legs: Update
Squats, squats, and more squats.

For real though, I like to do 2 squat sessions a week. One with lighter weight for form and a variation (i.e. pause-reps or pulse reps) and then one balls-to-the-wall heavy day. That split has pushed my squat numbers way up. Also, don't underestimate deadlifts for building size in your lower body. It's not just for back if you're doing it right.


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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Squatting advice for chicken legs: Update
My plan is to hit them after the soreness is gone. My first squat workout was 6 days ago. 3 sets of squats and I was sore for 5 days. Today I did 4 sets and I was nauseated sick.

Highest weight I got up to was 155 for 8 but good form and knees parallel to floor.


Adam4848
LSU Fan
LA
Member since Apr 2006
12522 posts

re: Squatting advice for chicken legs: Update
You’re past the worst part which is doing it a second time. The more you do it your body will come accustomed to it and it won’t feel like you can’t walk down stairs without grunting.

Make sure you’re getting in enough protein.


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Rep520
Arizona Fan
Member since Mar 2018
5567 posts
 Online 

re: Squatting advice for chicken legs: Update
quote:

4-6 heavy sets is more than enough. 


I'll differ a little. If you're a beginner, heavy sets really don't exist.

You just aren't strong enough to really be heavy. The upside is you can recover fast and make progress quickly.

I like Candito Linear a lot and it has you squatting 9x a week plus 6 sets of quad accessories and 5 sets of deads and 6 posterior chain accessories. I'd double the 4-6 recommendation for a true beginner.


Adam4848
LSU Fan
LA
Member since Apr 2006
12522 posts

re: Squatting advice for chicken legs: Update
Yea you’re not wrong. As long as he’s not doing light weight for 15-20 reps.


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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Squatting advice for chicken legs: Update
How many reps per set for mass building? I'm starting from scratch. I have very little muscle on my legs.


Rep520
Arizona Fan
Member since Mar 2018
5567 posts
 Online 

re: Squatting advice for chicken legs: Update
I'd focus in the 5 rep range. It is low enough to effectively build strength and will build muscle for a beginner.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
106506 posts

re: Squatting advice for chicken legs: Update
Your calves won’t grow

I have chicken legs and once you start getting stronger your legs will look disproportionate

I deadlift 5 plates on each side and one rep max back squat about 345 and 265 front squat

Legs still look like I never work them out


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1092 posts

re: Squatting advice for chicken legs: Update
More weight = more strength = more mass. Generally, you're going to do lower reps to get more weight so I'd float in the 3-5 range. However, legs will gain strength on higher rep sets moreso than other body parts so consider this more of a guideline than a rule.


lurkr
LSU Fan
Member since Jan 2008
12015 posts

re: Squatting advice for chicken legs: Update
Squats, leg press, calf raises. 5 sets of 10 reps each twice a week should be good. It will take 4 to 6 months to see big results. Calf raises should require more reps.


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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Squatting advice for chicken legs: Update
It seems like to me sets of 3 or 5 times 5 sets . That's only 15 to 25 reps per workout. My thinking is it want be near enough reps for results. I'll stay between 6 to 10 and adjust when necessary.


FootballNostradamus
Clemson Fan
Member since Nov 2009
20241 posts

re: Squatting advice for chicken legs: Update
Couple ancillary things:

1. Make sure you're stretching a ton and working on mobility on your off-days. Neglecting this is where a lot of new squatters will get themselves in trouble.

2. Make sure you're upping your caloric and protein intake. Squatting, outside of explosive Olympic lifting, is arguably the most taxing lift you can do. It wrecks your entire system, and you got to make sure you're fueling it properly.


Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
543 posts

re: Squatting advice for chicken legs: Update
quote:

1. Make sure you're stretching a ton and working on mobility on your off-days. Neglecting this is where a lot of new squatters will get themselves in trouble.

Explain, What kind of problems? Muscle tears?


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lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: Squatting advice for chicken legs: Update
Just do 3x5 sets twice weekly with progressive overload, adding 5 love per session. Last set of each day so amrap.

Hit calves every training session.

You don't much volume right now in legs and b at this point your maximum recoverable volume is still extremely low.


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Lester Earl
Chicago Cubs Fan
Kamaratard
Member since Nov 2003
241030 posts
 Online 

re: Squatting advice for chicken legs: Update
quote:

If you're a beginner, heavy sets really don't exist.

You just aren't strong enough to really be heavy


Heavy is relative. It exists for everyone


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
18506 posts

re: Squatting advice for chicken legs: Update
man, you just gotta argue with everyone don't you?


lsu777
LSU Fan
westlake
Member since Jan 2004
12423 posts

re: Squatting advice for chicken legs: Update
quote:



Heavy is relative. It exists for everyone


Relative and absolute intensity are two different things. Shaking of absolute Intensity, beginners do not do really heavy sets.

Both matter as much as the other in the grand scheme of programming. Many times a high relative intensity can be used on an exercise that naturally promotes an overall lower absolute Intensity as part of a cns recovery phase.

TLDR: both of you are correct in what you said.


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Rep520
Arizona Fan
Member since Mar 2018
5567 posts
 Online 

re: Squatting advice for chicken legs: Update
quote:

Heavy is relative. It exists for everyone


Maybe the feeling of heavy, but not heaviness as it impacts the amount of volume and intensity you can recover from.

A beginner can do a ton of sets of 5 with 95 pounds on the squat. Even if that feels heavy to them, it's going to take much more to actually have that heaviness impact their ability to recover.

Your body has a general recovery capacity that outstrips your strength for a beginner. What feels heavy isn't something that's going to meaningfully change your programming until you pass that point and your strength can handle loads you can't recover from.


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