New to this forum, advice on routine please?

[genxslugger]

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

[Cradler]

read the stickies

[iron_worker]

Holy dear god volume Batman!

IW

[Pitysister]

did you do anything for your knee? doctor/pt?

[genxslugger]

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

[Pitysister]

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?

[Kane]

^^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.

[Pitysister]

Originally Posted by Kane

^^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.

[Kane]

Originally Posted by Pitysister

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.

I'm not saying that they don't have glute activation, I'm saying that knee dominant exercises are not good for someone coming off a big knee injury or having pain during exercise.

[Pitysister]

Originally Posted by Kane

I'm not saying that they don't have glute activation, I'm saying that knee dominant exercises are not good for someone coming off a big knee injury or having pain during exercise.

true dat. i just wanted to share that link somewhere...i thought it was quite cool.

i been reading alot of boyle lately...and i really dig his "knees don't usually go bad, hips just aren't up to the job and the knee goes as a result."

and looking at the routine posted by the OP...there is 0 hamstring work, unless you count the leg curls...which don't really have that much functionality to an athlete i don't think.