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re: Sore knees after leg day...
Posted on 4/9/19 at 6:27 pm to Lester Earl
Posted on 4/9/19 at 6:27 pm to Lester Earl
25 min treadmill, full incline slow pace
2 sets of 25 super set - leg extension, seated ham curls
Barbell box squats - 7*10
Close stance squats on smith 4*12
Step ups 4*8 each leg weighted
2 sets of 25 super set - leg extension, seated ham curls
Barbell box squats - 7*10
Close stance squats on smith 4*12
Step ups 4*8 each leg weighted
1
Posted on 4/9/19 at 6:44 pm to Tiger in Gatorland
Personally, if you have knee issues, I would avoid the Smith machine at all costs. The fixed bar path is awful for joint articulation.
If it's a slanted Smith machine...that's even worse.
If it's a slanted Smith machine...that's even worse.
Posted on 4/9/19 at 8:22 pm to Rep520
Smith machine ewwww
That’s awful for any real barbell movement
That’s awful for any real barbell movement
Posted on 4/10/19 at 6:45 am to StraightCashHomey21
It’s rare that I use the smith machine but it was in the workout - I’ll sub it with something else moving forward. But the sore knees aren’t isolated to just that day. Just wanted to know what others do to care for their knees into their 40s still lifting. I’d like to be able to do some hiking later in life and when I retire.
Posted on 4/10/19 at 3:16 pm to Tiger in Gatorland
First, Kudos to you for training at 43 and planning to keep it up.
This is a good place to ask yourself "What am I training for?" and make adjustments if they don't interfere with your goals. Perhaps you should shift away from a serious "leg day" and shift more to whole-body sessions. Are your sessions typically more focused on intensity or volume? Consider changing if it helps. Treat your movements like an elimination diet and remove one movement each week to determine if it's the culprit.
This is a good place to ask yourself "What am I training for?" and make adjustments if they don't interfere with your goals. Perhaps you should shift away from a serious "leg day" and shift more to whole-body sessions. Are your sessions typically more focused on intensity or volume? Consider changing if it helps. Treat your movements like an elimination diet and remove one movement each week to determine if it's the culprit.
Posted on 4/10/19 at 3:45 pm to LSUfan20005
In my 40s and lift (moderately heavy for normal people, but not a 1,000 lb + bench, squat, dead max like many on this board) on a 5-3-1 style program. I focus a lot on form and control, and have reset my lifting weight when I feel either slipping. Depending on schedule I lift between 2-4 times a week, if I get to 3 or 4 workouts back squats happen at least twice.
To answer OP, even though I mostly squat 2x/week I warm up with a few mobility exercises to start, keep the volume low (1 warm-up sets of 5 reps, 5-3-1 lifts which are never more than 15-17 reps total) and maybe one accessory exercise with light weight and limited reps. I also mix in kettlebell swings before and between sets which help to open up my hips and keep everything loose.
The past few years my knees have felt great, I just had to be smarter with my lifting and cut down the volume on accessory stuff.
To answer OP, even though I mostly squat 2x/week I warm up with a few mobility exercises to start, keep the volume low (1 warm-up sets of 5 reps, 5-3-1 lifts which are never more than 15-17 reps total) and maybe one accessory exercise with light weight and limited reps. I also mix in kettlebell swings before and between sets which help to open up my hips and keep everything loose.
The past few years my knees have felt great, I just had to be smarter with my lifting and cut down the volume on accessory stuff.
Posted on 4/10/19 at 11:48 pm to NOLALGD
What are some of yalls favorite warmups before squatting?
Posted on 4/11/19 at 5:43 am to NOLALGD
Thanks y’all! I should probably chill out on some of the volume and do better warming up. My knees felt better on day two so I’m thinking it was the volume of box squats and close stance squats.
I know they aren’t the knees of a 20yo so I need to listen to my body a bit better. I had thyroid cancer last year and seems I’m in a haste to recapture my youth and prove I can still “do it,” rather than succumb to age and the breakdown of my body. My main goal is stay in shape and have a healthy body that hopefully lasts as long as possible without major surgeries.
I know they aren’t the knees of a 20yo so I need to listen to my body a bit better. I had thyroid cancer last year and seems I’m in a haste to recapture my youth and prove I can still “do it,” rather than succumb to age and the breakdown of my body. My main goal is stay in shape and have a healthy body that hopefully lasts as long as possible without major surgeries.
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