Leg Training-Knees are hurting

[Teutonic]

I grew up w/competitve snow skiing and soccer in Bavaria .Track in High School in the US. Straight into powerlifting/bodybuilding w AAS at age 21...1983-1990
Retired in 01 for injuries, including acl/icl replacment...resumed heavy weight training 3 yr s ago..started to cycle 18 -24 ? months ago.
Last work out included lunges and heavy squats..8 days ago and I m still feeling it. I know I have little or no miniscus or cartilege left...in either knee.
I have access to vicoden, lortab from doc but... Fuk that. Clearly not the answer..
Iceing is best..but it only lasts for 1-2 hours..Heavy leg presses..7,8,9 plates per side kills me , as does doing the stack with leg extensions, leg curls....
Am I doomed to be a human light bulb look alike ?
I m up 20-24 pounds from 3-yrs ago and strong as hell ( relative , I know )...but my legs are lagging...BAD.
Suggestions ?
( And not some dumb fuck remark like my doc said.." Take up stamp collecting " please..)

 

[TheMilkMan]

I'd recommend training with a little bit more volume and a little less weight... For example, strip sets or supersets rather than heavy squatting/leg pressing which puts excessive strain on the knees.

 

[swizzoled]

get some knee wraps...This also happened to my brother and he switched atg squats to parralel and doesn't have any pain

 

[Biggin]

I'd recommend training with a little bit more volume and a little less weight... For example, strip sets or supersets rather than heavy squatting/leg pressing which puts excessive strain on the knees.

I agree 100% with Milk.

 

[scouser5]

German I feel ya man, my knees are similar to yours and I always get sharp pain during and after leg training but a serious warmup of bike, light leg ext to get blood in the quads and like Milk said strip sets are great. My legs are responding great to more volume less weight. The NPP is also starting to kick in a little right now, trained legs tonight and there was nothing.

 

[Teutonic]

Many thanks to all for taking the time...I ll do light cardio before legs a couple times to see..
Quess my days of bottoming out 400 plus squats are over...sigh..Life goes on !

 

[Die$eL~Man]

I'd recommend training with a little bit more volume and a little less weight... For example, strip sets or supersets rather than heavy squatting/leg pressing which puts excessive strain on the knees.

cosigns

 

[1badmofo]

I'm surprised you can still train legs at all.

 

[Teutonic]

Last night I did as recommended..
25 minutes low intensity cardio heart rate at 125 or so..
4 sets leg extensions..60 percent of stack..15 plus reps
4 sets leg curls..60 percent of stack 15 plus reps
3 supersets with inner/outer thigh machines All of it..
4 sets stiff legs 185 for 10-12 reps
5 sets leg presses 4 plates to failure
2 sets leg extensions half stack to failure
10-15 seconds tween sets
Total elapsed time 1 hour 12 min.
I m..tight..not sore yet..but I aint limping !
I appreciate your input, gentlemmen !
I ll never have big legs again..but I dont want the desease of NOASSATOL that hits men my age !

 

[Torn bicep]

You could try single sets of 20 reps - i.e. 20 single reps with 10-30 seconds in between, using a weight you would usually 5. This would make your training much briefer and perhaps not put so much strain on your joints. I have used this successfully for squats and deadlift. With deadlift, it is very good for your grip.

Do you take steroids? If so, stay away from the "dry" variety, especially winstrol- as they have a tendancy to weeken tendons and ligaments. Decca is a good choice in this case.

If there is REAL pain. Back off the intensity. Go back to doing 5x5 with 50% of max, performing your reps for straight power (hopefully there is no pain at this percentage/weight). Add 2.5-5kg every 3 weeks.

Glucosamine Sulphate is often prescribed for joint pain- get some

Also, nif you are doing cardio- stop running, use a bike instead.

 

[Torn bicep]

I'm sure you are using good technique, but I'm mentioning it just incase

I suggest 1x20 reps for squats and deadlifts, if you can manage it. The brevity of the work out would cause less stress to your knees. I have used this technique succesfully myself. Start with a weight that you can do for 10, but rest 10-30 seconds between reps and get 20. Increase the weight by 2.5-5kg (so that EVENTIALLY you are moving a greater percentage of your 1rm every 3 weeks and your strength will sky-rocket. This technique works wonders for your grip too when you do it for deadlifts.

If that is no good for your knees. Decrease the intensity of your workout. Keeps the reps low and go for power. Use 50% of 1 rm, a weight that should be comfortable (if it isn't, you may as well give up) and increase the weight by 2.5-5kg every 3 weeks. Over time, your weights will increase, your technique will improve and the % of 1rm will very gradually inch up, giving your knees time to be accostomed to each increase in weight.

Also, don't forget to stretch before and after your workout, and mke sure you do warm up sets from bar only, up to your working weight.

GOOD LUCK!

 

[Teutonic]

Thanks for the input my man...
I ll admit..I didn t warm up adequetley..and stretch..As far as strenght , I m happy..in just the pain associated with heavy poundages ..It s age and abuse bro..My fault...like always..!!
Again thank you..I ll make a note of it and give it a try...

 

[thamsdba]

I'm sure you are using good technique, but I'm mentioning it just incase

I suggest 1x20 reps for squats and deadlifts, if you can manage it. The brevity of the work out would cause less stress to your knees. I have used this technique succesfully myself. Start with a weight that you can do for 10, but rest 10-30 seconds between reps and get 20. Increase the weight by 2.5-5kg (so that EVENTIALLY you are moving a greater percentage of your 1rm every 3 weeks and your strength will sky-rocket. This technique works wonders for your grip too when you do it for deadlifts.

If that is no good for your knees. Decrease the intensity of your workout. Keeps the reps low and go for power. Use 50% of 1 rm, a weight that should be comfortable (if it isn't, you may as well give up) and increase the weight by 2.5-5kg every 3 weeks. Over time, your weights will increase, your technique will improve and the % of 1rm will very gradually inch up, giving your knees time to be accostomed to each increase in weight.

Also, don't forget to stretch before and after your workout, and mke sure you do warm up sets from bar only, up to your working weight.

GOOD LUCK!

I suggest 1x20 reps for squats and deadlifts, if you can manage it. The brevity of the work out would cause less stress to your knees. I have used this technique succesfully myself. Start with a weight that you can do for 10, but rest 10-30 seconds between reps and get 20. Increase the weight by 2.5-5kg (so that EVENTIALLY you are moving a greater percentage of your 1rm every 3 weeks and your strength will sky-rocket. This technique works wonders for your grip too when you do it for deadlifts.

 

[zedhed]

If you really have next to no meniscus left in your knees drop all the leg extensions. That is truely the worst thing that you are doing right now for your knees. Many many peeps with knees issues have found that cycling with low load is extremely theraputic. So incorporate that in your warmups. Get on the excercycle and keep the load light. Also work on how you pedal it. Use push / pull, as opposed to just push as you turn the pedals.
Good luck bro!