Catching Up Legs. Need all input

[Kpaxi]

Ok so here’s the scenario.

I had two major traumas to my legs through my early career in the military that forced me to not load them for the past two and a half years.

Through Therapy and surgery I finally just received the green light to train my legs. Not just to train them. But that I can go heavy on them assuming I don’t try to “push through pain” if joints and bones start hurting.

Here’s the issue. I’m 5’10, 205 LBS. All upper body. I haven’t hit a leg day besides therapy in years. My max squat is 215 and that’s a struggle. I can literally shoulder press for reps more than I can one rep squat.

I’m bulking Test/Tren/Dbol modérate amounts currently.

The question is this. Will my legs catch up to my body? Is it possible for them to “want” to catch up to my body quicker than normal?

My legs are my number one insecurity and I’m glad to be able to fix it. I’m just trying to find out what I should expect.

Newbie gains+ Roid gains all at once maybe they’ll catch up?

Thanks in advance.

 

[Mac11wildcat]

If you start training them again after that long yes, they’ll make progress quick.

I think your number one goal should be adding strength (progressive overload) in the short term to get an appropriate base to build off of. Then push a bit to the volume/frequency side of things.

If you still have lingering joint issues, be very careful as you load them back up. No single movement is necessary to build good legs, especially if it’s painful.

EDIT: I would seriously consider adding some deca or EQ as they help reverse the tendon and ligament strain elevated test imposes.

 

[Kpaxi]

If you start training them again after that long yes, they’ll make progress quick.

I think your number one goal should be adding strength (progressive overload) in the short term to get an appropriate base to build off of. Then push a bit to the volume/frequency side of things.

If you still have lingering joint issues, be very careful as you load them back up. No single movement is necessary to build good legs, especially if it’s painful.

EDIT: I would seriously consider adding some deca or EQ as they help reverse the tendon and ligament strain elevated test imposes.

Might add EQ. Definitely taking this advice for progressive overload. Just hit legs and my squat prs were 225 for 9, 255 for 3, 275 for 1. I haven’t squatted in a long time do idk how this correlates. I know my bench being above my squat is sad.

 

[Mac11wildcat]

Might add EQ. Definitely taking this advice for progressive overload. Just hit legs and my squat prs were 225 for 9, 255 for 3, 275 for 1. I haven’t squatted in a long time do idk how this correlates. I know my bench being above my squat is sad.

Squats are hugely dependent on training the movement. Can find a LOT of strength fast just by relearning it.

 

[Urgentfury12]

Ok so here’s the scenario.

I had two major traumas to my legs through my early career in the military that forced me to not load them for the past two and a half years.

Through Therapy and surgery I finally just received the green light to train my legs. Not just to train them. But that I can go heavy on them assuming I don’t try to “push through pain” if joints and bones start hurting.

Here’s the issue. I’m 5’10, 205 LBS. All upper body. I haven’t hit a leg day besides therapy in years. My max squat is 215 and that’s a struggle. I can literally shoulder press for reps more than I can one rep squat.

I’m bulking Test/Tren/Dbol modérate amounts currently.

The question is this. Will my legs catch up to my body? Is it possible for them to “want” to catch up to my body quicker than normal?

My legs are my number one insecurity and I’m glad to be able to fix it. I’m just trying to find out what I should expect.

Newbie gains+ Roid gains all at once maybe they’ll catch up?

Thanks in advance.

I PMed you before. I’m in the same boat brother, squats are a no go for me but I can do split squats. I prop my foot on the pad of the leg extension machine. I either hold a 45lb plate or use a barbell. I could feel the pins in my femur the first few times. I do a lot of step ups(body weight) and lunges. It’s not heavy work but volume. My legs aren’t nearly as big as I like but it’s a work in progress. The key is do what you can and a bit more without fucking yourself up, Be patient.

 

[DeathDefier]

I totally agree and they will blow up quick if you hammer them properly. Stick to almost all compound movements like squats, presses, walking lunges. Minimize isolation exercises and don’t rely on them when you don’t want to get under that bar. Compound ftw.

If you start training them again after that long yes, they’ll make progress quick.

I think your number one goal should be adding strength (progressive overload) in the short term to get an appropriate base to build off of. Then push a bit to the volume/frequency side of things.

If you still have lingering joint issues, be very careful as you load them back up. No single movement is necessary to build good legs, especially if it’s painful.

EDIT: I would seriously consider adding some deca or EQ as they help reverse the tendon and ligament strain elevated test imposes.

 

[Kpaxi]

So I’m going to incorporate this into my weekly. 2 X a week.

Squats
12*
7*
3*
1*
10*

Leg press
12*
7*
10*
10*

Quad extension
14*
10*
12*
12*
16*

Kickback extension (glute)
12*
10*
8*
14*

Deadlift
10*
7*
3*
1*
12*

This’ll be incorporated into my back days. I’ll keep a log here for improvements. Didn’t log my last workout but the PR for squat yesterday was 275.

 

[Hawkins]

IMO I would drop the heavy single in the squat. Singles display strength but not necessarily build it. Especially if it’s a true 1rm.

Probably the most risky rep of the day too...

 

[Kpaxi]

IMO I would drop the heavy single in the squat. Singles display strength but not necessarily build it. Especially if it’s a true 1rm.

Probably the most risky rep of the day too...

Taking this advice. My knees are starting to disagree with the one rep max

 

[Wunderpus]

Hit them 3x a week. Do a quad based day, a hammy based day, and a "pump" day... Load up the volume on the two "base" days and just do a nice and easy pump day as the third day... That day will push bloodflow and increase recovery, not damage the muscles more (avoid failure on the pump days).

Assuming calories and recovery are up to par, you can do this for 2 or so months and see where you're at. This will likely stimulate a ton of growth.

 

[Perrin Aybara]

IMO I would drop the heavy single in the squat. Singles display strength but not necessarily build it. Especially if it’s a true 1rm.

Probably the most risky rep of the day too...

This for sure. I'm a powerlifter and I only hit max singles on the big three about twice a year, maybe three times. You're putting yourself at a much higher risk of injury, it's hard on the CNS, and you're sacrificing training volume, which is what gets you bigger and stronger. You're better off in every way doing lighter weight for more sets and reps or at least doing your singles at no more than RPE 9.

 

[Hawkins]

This for sure. I'm a powerlifter and I only hit max singles on the big three about twice a year, maybe three times. You're putting yourself at a much higher risk of injury, it's hard on the CNS, and you're sacrificing training volume, which is what gets you bigger and stronger. You're better off in every way doing lighter weight for more sets and reps or at least doing your singles at no more than RPE 9.

Agree 100%. My best meets were when I based the majority of training on sets of 5...

I true 5rm set is a gut check...