2 questions regarding squats

[CaptainNapalm]

Just trying to get some opinions on two potential issues. I currently started the 20 rep squat program also known as super-squat routine which I plan on following for 6 weeks. Main goal being to pack on some size and change up my workout. For those of you not familiar with it, it's basically doing one heavy and very draining set of squats for 20 reps or until failure each workout (upping weight each and every workout) followed by some accesory work to keep the rest of the upper body on ball. My questions are as follows:

1. Provided I do this workout monday, wednesday, friday (1 rest day in between which is recommended) is it absolutely critical to make sure there is no soreness in my legs from the workout before? For example, I did my supersets on monday and on wednesday I was still experiencing very mild DOMS. Nothing major just still minutely sore if I would really flex the quad hard. I proceeded with my superset of squats anyway and did just fine. What's your opinion with very mild DOMS and training?

2. My left leg is slightly longer than my right (approx. 3/4 inch). This is never an issue for me except when it comes to squats, well don't even know if to call it an issue because you can't tell when I'm doing them. Basically what happens is my right leg (the shorter one) always ends up getting the better workout and supporting the weight more. DOMS is always more noticeable in my right quad as a result. Obviously, this happens because the right leg is able to fully extend and contract the muscle while the left is still very slightly bent. I am still able to do full squats in great form and enjoy them very much but I'm wondering if I should try to address this issue by placing an insert in my shoe while squatting. Should I even bother? Any ideas?

Thanks in advance guys!

 

[Gazhole]

1 - So long as the DOMS doesn't compromise your form or distract you to a point where you're losing focus then it's fine. If it starts to get worse, spend more time stretching after a session, eat more, and get a little extra sleep to help you recover.

2 - It shouldn't matter from the standpoint of getting results, because the main thing that stimulates growth on the 20 squat program is the stabilization of the weight rather than the squatting, and the weight is still on your back whether your leg is shorter or not. If an insert would improve comfort and put your mind at ease a little, by all means give it a shot!

 

[FMJ]

The 20 rep squat routine is excellent for kickstarting some muscle growth. It's derived from the old school Milk and Squat program and the key thing here, as Gaz mentioned, is eating enough. The original program called for a gallon of milk a day! A gallon of whole milk every day was plenty to keep from being sore between workouts. So eat plenty of food to keep DOMS away and to support new muscle growth. Also, this routine is particularly grueling because you're supposed to start off with your 10 rep max weight and do it for 20. Taking as much time as you need between reps to swallow air. When I did this program back in November, it took me 5-7 minutes just to do the squats! I literally had to breath for 30-45 seconds between reps once I got up to about 12. Good luck. It's definitly a routine that will yeild results in strength and size.

 

[davegmb]

Ive started the 20 rep squat workout, do it on my leg day only once a week. I start of with some romanian deads, then do the 20 rep squat (which i was struggling to breath after lol). Throw in a few sets on leg press and hamsring curls.
My point is though, dont know how you can do it 3 times a week, im only doing it once, because after my leg day they ache for days afterwards.
So i presuming yours either arent sore for days afterwards or you train them when they are sore too?

 

[CaptainNapalm]

Ive started the 20 rep squat workout, do it on my leg day only once a week. I start of with some romanian deads, then do the 20 rep squat (which i was struggling to breath after lol). Throw in a few sets on leg press and hamsring curls.
My point is though, dont know how you can do it 3 times a week, im only doing it once, because after my leg day they ache for days afterwards.
So i presuming yours either arent sore for days afterwards or you train them when they are sore too?

I'm trying to follow the 20 rep squat program to the tee. It calls for doing these 20 rep supersets three times per week. As of my last workout I can barely do anything else during my training session but the superset, after which I'm pretty much winded and my whole body gets an incredible pump and legs feel wobbly. So I do some core/chest stretching with the lying extensions maybe 2 sets for back and 2 for chest and I go home. I've been training legs for quite a while now so I do get the soarness but it only lasts a day. After my first two workouts on this program I did get the burining legs for two days but now I'm pretty much good to do the supersets every second day. Since you're doing the supersets once a week you can pretty much stick to them for a while. I on the other hand am only doing this routine for 5-6 weeks so I really want to make sure to hit my legs hard while on it. I also up the weight by 5 lbs/workout or 15lbs per week. Judging how much harder every workout gets I seriously doubt I'd be able to keep upping the weight beyond 5-6 weeks, which is why I intend to move on to something else after before I plateau. I hope to become stronger and bigger in the end as a result of this program. Will post full results once complete in 4 weeks.

 

[davegmb]

Yeah, my legs just seem to burn forever after a leg day no matter what stretching i do. Ive found that doing some sort of hamstring excersise first, really makes a difference to my squat helping me get deeper into the squat and increased performance (presume this is because my hamstrings are nice and stretched out).

 

[CaptainNapalm]

Yeah, my legs just seem to burn forever after a leg day no matter what stretching i do. Ive found that doing some sort of hamstring excersise first, really makes a difference to my squat helping me get deeper into the squat and increased performance (presume this is because my hamstrings are nice and stretched out).

Perhaps your accessory work for the legs ie leg extensions performed after the 20 rep squat are what's contributing to your soarness. Ever try just the 20 rep squat to failure without any accessory work? I think that's more than enough for legs in one workout, maybe do some accessory work a few days later.