Many AAS users, especially beginners, fall victim to CLS (Chicken Leg syndrome) within their first year. Classic symptoms include the following: over developed chest, shoulder, and arms; under developed back, legs, and calves. The problem that many beginners to the gym run into is that they tend to focus their attention on isolation exercises, and very few complex barbell exercises. This is because they either lack a spotter, or simply don’t have the experience to perform essential exercises like the squat and deadlift.

As a beginner you’ve been manipulated. You see tons of machines, and only one squat rack in the gym. You immediately conclude, “It must be the case that these machines are the key to getting big like a bodybuilder!” False, the reason you see more leg press machines than squat racks is because it is easier. Nothing worth doing is ever easy. Take some time, and learn how to squat properly. Arnold Schwarzenegger said in his book that magazines in the 1970’s glorified his employment of isolation exercises like it was the “secret” of his incredible physique, but the real corner stone of his career was a solid foundation in powerlifting and Olympic weightlifting. Bill Starr’s famous 5x5 program was only 5 main exercises. Squat, power-cleans, overhead press, bench-press, and deadlift. That’s it! Crunches and chin ups were in there as well, but very few sets of isolation exercises were done in his career, and they were only done for contest prep. Reg Park the first professional bodybuilder that used AAS championed these core big lift exercises.

Possible concerns for beginners is that squat is bad for the knees, and deadlift is bad for your back. The wonder twins on youtube coined the phrase “snap city”, but it’s just a bunch of bullshit. Contrary to popular belief squat is great for knee health if, and only if, you squat with proper form. Watch Kelly Starrett’s YouTube video on squatting, and the deadlift. Deadlift is what the human body was made to do. We were made to pick shit up. Power-clean is an exception, because it’s almost required to have a coach teach the form. Don’t take the easy way out, and get mediocre results. Squat, deadlift, and power-clean to get the most out of your workouts.

Some rules to lift by:
Leg press is not a substitute for squat. Leg press removes all ancillary muscle groups from the lift.
Barbell rows are a supplemental exercise, but not a substitute for the Deadlift.
Power-cleans are by far the hardest in terms of form, but according to Bill Starr the best complex exercise ever invented for overall musculature.

Further Reading:
Starting Strength by Mark Rippetoe
The Strongest Shall Survive by Bill Starr
Madcow 5x5 by Madcow
5/3/1 by Jim Wendler
Strong Lifts by Medhi
Video References
Kelly Starrett’s YouTube video on how to squat

In the next few days I’ll post a complex diagram of each of these programs. Their drawbacks, and their benefits both on and off cycle. If you can’t wait, and would like info on where to start then FR request me, send me your stats, and I’ll help as best I can. This was inspired by someone at my gym with a severe case of CLS. 44inch chest, 18inch arms, 12 inch calves, and 16 inch thighs.

-Broc