New to this forum, advice on routine please?

[Pitysister]

found it:

http://www.mikereinold.com/2009/10/b...ximus-and.html

[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]

also might want to get a static or dynamic assessment by a good pt....make sure your knee cap is inline and you're not too horribly abducted/adducted/knock knee/bow legged...and you've got all good 90 degree angles and straight lines. getting all those ducks in a row could help with the pain you're still feeling.

[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.

[Kane]

Originally Posted by Pitysister

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.

Or anyone.

[Pitysister]

they might help a one legged man in an ass kicking contest

[iron_worker]

I guess I should stop doing leg curls then.... lol

IW

[genxslugger]

Ok update!!!!!

It turns out that the university has a strength and conditioning coach that works with our team. We are doing a monday, wednesday friday split that involves.

squat 3x10
deadlifts into a jump shrug 4x5
bench 3x10
chin ups

what else can i do to actually get a solid workout. Looking to build size and mass,

[Pitysister]

rows....military press....unilateral versions of everything.