Training your legs is never an easy workout especially when squats are involved and it's important to note that not every session needs to include them for you to see changes. When you do squat however I always think it's a great idea to test your body by doing a workout you haven't done before, cue the Squat Marathon session. This is a perfect post Christmas workout which will blow the cobwebs and effectively put some muscle on those wheels of yours. Ready? Ok, let's go....
Chicken Legs No More
Nowadays the emphasis on the human body is all to do with how big your legs are and if you train them hard enough, you might have heard of ''he skips legs day' and other similar banter. How someone trains their legs is considered to have an impact on the rest of the body, I don't agree with it but that is just how the fitness community is in this day. If you struggle to put mass onto your legs then perhaps you need to mix up your training methods and steering away from what it is you do week in week out. Another suggestion might be to train them an additional time in the week which will mean you end up working them twice a week instead of just once.
The squat marathon is just like any other endurance based race, it starts off ok and then at a certain point in the session you are going to hit a brick wall. This session is designed by myself to have you work a lot harder than your usual 3 or 4 sets of 10 reps, this is a marathon session which includes a lot of reps over many sets. Before you start the session you should make sure you warm up properly and eat the right amount of foods so that you're fueled correctly for your session.
Like I have already mentioned, this workout is going to seriously test your endurance and this means you need to be mentally ready. The session is based around volume and you will perform a huge number of repetitions. This is how it will look
1 Squat rep
1,2 Squat reps
1,2,3 Squat reps
1,2,3,4 Squat reps and so on until you reach 20 repetitions.
So by the end of this session you will have performed a total of 210 reps, but don't worry about that so much, consider it a great workout. Simply load up the bar with your body weight on it and then squat away. After each set rest accordingly but try not to rest for longer than 2 minutes before starting the next set.
During your workout I would advise you to sip on BCAAs which will help you to get through each and every rep this session throws at you.
High volume training your legs will pump them up a lot that you might find it hard to walk afterwards, fear not this is a natural and normal occurrence when performing sessions like this. A session like this will likely last around 40-45 minutes and it might be all you do, it's well worth it though as you truly work the leg and bum muscles to their full capacity.