WilliamB

I had my shoulder surgery the day before christams and as of Friday I have the OK to start working on getting the range of motion in my right arm back. The Doc told me to wait a month before I start lifiting with my shoulder but he gave me the OK do squats, when I can get my arm up on the bar for grip. My lower body does need some work compared to my upper body so I figure I am going to use the next month to catch my lower body up by doing ONLY SQUATS (and possibly some leg presses, probably not). I figured this was the best forum to get some advice from.

What do you fellas think is an acceptable way to effectivly build strength and size with only recovering from squats. Previously I only did squats once a week because I was recovering from the rest of my lifts. But now that I will only be recovering from squats do I need less than a week to recover? I was thinking maybe I could do them on Mondays and Thursdays (equal number of recovery week in and out). Or do I need the same recovery time as I did before when I was doing squats once a week. Also I am curious about the volume. Previously I was doing 7-8 sets 10-8-8-6 reps type fasion, then maybe a 14 rep just to get a pump. Any advice would be MUUUUUCH appreciated. Oh yea maybe heavy lower volume Monday lighter higher volume thursday or some shin dig. haha. I have no idea what you should do for a sole lower body routine, if one even exists. Let me know dudes and dudetts.

Pizzer

Coming from experience... I have benefited the most and seen the best gains from one heavy leg workout a week, paired with a few sessions of HIIT or Max-OT cardio. although your "entire" body is not under the same amount of stress doesnt concern your legs. your legs are concerned about themselves and themselves only. you still will need about 4-5 days of recovery time between workouts... and if you space it right with intense cardio sessions and other leg exercises (squats are best for overall, but not the only means for building) you should be on your way to a strong lower half.

Annndd... lastly, that is a lot of sets and reps to be doing for squats if your goals are to build strength and size in the muscle. with that many sets/reps, you are building more stamina but potentially reducing muscle tissue by expending and depleting it. absolute exhaustion does not build muscle, intense positive failure builds muscle. stick with reps in the 4-6 range with a max number of 3 sets. <-- this does not include your warm up sets though. always complete a warm up session. (i.e. 2 sets of 10 with 70%, etc.)

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Put that steel on your back and give it a motherfucking ride, son.

VipeR

how can u do squats with a shoulder injury?

WilliamB

I dont know, the bar sits on my back/kneck not my shoulders. Probably becuase my back is so ginormous lol. jk