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New to this forum, advice on routine please?

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Old 11-09-2009, 07:59 AM   #1
genxslugger
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Default New to this forum, advice on routine please?

Background: I am a college athlete. Last year I got up to 195 pounds at 6'1, about 11% bodyfat. I got mono over christmas break, and lost quite a bit. I got myself back up to the 190 range in april, when I dislocated my knee in a game.

Now Im stuck. I can only do light weight squat (155 lb so far), leg curls, leg press. No lunges or extensions or anything. I do however, run, ALOT.

I, like everyone, want to get stronger and bigger without to much BF. My diet is in check, and I already have a very good strength base. CAN SOMEONE RECOMMEND A GOOD ROUTINE???

This is my current routine:
MONDAY=CHEST/TRICEP
*BB bench - 4x8
*Incline bench - 4x8
*Flys 4x8 - 4x8
*Incline cable flys - 4x8
*Extensions - 1x16 1x12 1x10 1x8
*Skull crushers - 3x10
*Weighted Dips - 3x10

TUESDAY=BACK/BICEP
*Deadlift - 4x8
*Bent over bb row - 4x8
*High Lat Pull - 4x8
*One arm db row - 4x8
*Alternating db curls - 1x16 1x12 1x10 1x8
*Close grip ez curls - 1x16 1x12 1x10 1x8
*Single arm cable curls - 1x16 1x12 1x10 1x8
*Cable Rope Hammer Curls - 1x16 1x12 1x10 1x8

WEDNESDAY= SHOULDER/LEGS
*Military Press - 4x8
*Side db shoulder raises - 4x8
*Front db shoulder raises - 4x8
*Shrugs - 4x8
*Squat - 4x8
*Leg Curls - 4x8
all I can do for legs

THURSDAY= OFF
FRIDAY=REPEAT MONDAY
SATURDAY=OFF
SUNDAY=REPEAT TUESDAY
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Old 11-09-2009, 09:50 AM   #2
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read the stickies
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Old 11-09-2009, 10:02 AM   #3
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Old 11-09-2009, 10:16 AM   #4
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did you do anything for your knee? doctor/pt?
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Old 11-09-2009, 10:50 AM   #5
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yes i did do pt, but it was a pretty bad dislocation. I am now able to play again, run , and squat but like i said, the pain is severe if i try to do to much, and it will give out.

i was also thinkin of doing a program like this below:
Day 1-Upper Body strength focus- 3x5
day 2- lower body strength focus- 3x5
day 3- off
day 4-Push Hypertrophy 3or4x8
day 5-pull hypertrophy 3or4x8
day 6-Leg hypertrophy 3or4x8
day7-off
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Old 11-09-2009, 11:39 AM   #6
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the glutes are what stabilize the knees. and what really hits the glutes are single leg exercises. i would really head down that road first....get some good glute activation exercises and hit some stepups, bulgarian squats, etc. why even try working out if you are just going to be in severe pain...why not fix the pain first?

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Old 11-09-2009, 11:56 AM   #7
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^^Quads and Hamstrings directly stabilize the knee. The glutes stabilize the hips and that helps to stabilize the knee.

The only problem with doing a bunch of single leg stuff is that most of them are knee dominant.

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Old 11-09-2009, 01:05 PM   #8
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let me clarify... It was a dislocated knee cap.. not the entire knee. the pain will subdide over the off season, until then, i gotta live with it
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Old 11-09-2009, 01:17 PM   #9
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Quote:
Originally Posted by Kane View Post
^^Quads and Hamstrings directly stabilize the knee. The glutes stabilize the hips and that helps to stabilize the knee.

The only problem with doing a bunch of single leg stuff is that most of them are knee dominant.

i got a really good link with some EMG info that just came out...showing even knee dominant single leg exercises contributing to an assload of glute med and max activity.

if i can find it. it was on robertson's site and now i can't find.
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Old 11-09-2009, 01:20 PM   #10
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I assumed it was a knee cap and not knee dislocation. Knee dislocations are serious business. I've dislocated my knee cap too, it SUCKS. It does take time. Heal first, train later. Training too early and too hard may lead to damaging something which can lead to a longer recovery.

Are you a soccer player by chance?

I'm guessing that with all the running you're quad dominant. If you're quad dominant compared to your hamstrings then you can have knee pain and sometimes instability. I'm trying to find a reference for that but I can't seem to find it right now.

Your best bet is to train in a balanced fashion. Strengthening the hamstrings may help your knee pain.
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