Please don't imitate the guy in the video. His form was pitiful, asking for knee and hammy problems and he didn't go down all the way. For a guy with limited squat experience, you should stick with a simple back squat or air squats and forget all the variations. And honestly you could do back squats 2-3 times a week without over training at the beginning level because you're simply not (yet) using enough weight. A good book to check out is Starting Strength or Practical Programming. Dude was straight on with the DOMS. You're not over training your legs, it's just your legs have no idea what the heck is going on.
Originally Posted by destructalux
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace by those who have been trained by it."
HT: 6' 2"
Peak Wt: 303lbs- Nov 1st 2011
Current Wt: 240lbs- Sep 1st 2012