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  #1  
Old 10-09-2018, 02:23 PM
Pen Sillman Pen Sillman Is online now
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Need some good leg routines!

I've always faithfully done squats over the years and LOVED them. Have always kept a good balance between upper and lower body. But one of my knees is finally giving out on me. All I hear is crunching and popping and hurts like hell if I squat to parallel or below. I just can't do them anymore. I've tried the sled and its ok, but I'm starting to get out of balance. And we all know (and make fun of) guys with large upper bodies and skinny skinny legs.

So I'm looking for replacement exercises to build and maintain leg size. I know some alternative excercises but maybe there's things I've never tried? Plus I want to hear from personal experience what has worked for you? This is VERY depressing!

Thanks! Pen

Last edited by Pen Sillman; 10-09-2018 at 02:26 PM.
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  #2  
Old 10-09-2018, 02:38 PM
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I've replaced regular squats with a hack squat machine. Less stress on my knees and back. Besides that I do the basics... presses, extensions, and curls
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Old 10-09-2018, 07:09 PM
Pen Sillman Pen Sillman Is online now
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Thanks Chad, that's a good one. Hadn't thought of the hack squat. My gym doesn't have one. May be time to look for a new gym.
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Old 10-11-2018, 08:20 AM
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BB Squats, DB Lunges, Hack Squats and Leg Presses are the bomb. Depending on goals reps will vary but I would suggest keep reps varied. One week low reps and heavy weight, then the next week medium weight 8-10 reps then the next week lighter weight 25-50 reps. Hit all the fibers that way. Rotate them. Its fun and keeps the muscle quessing.
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Old 10-12-2018, 11:33 AM
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Ever since one of the first mountain dog programs I did a 3-4yrs ago I start 90% of leg days with ham curls, I believe this contributes significantly to knee 'health'

Don't be afraid to squat in the smith machine, you can change the angle and stance more easily than with a free barbell. Front squats are great, and hack squats are my favourite (after barbell back squats)

Nothing wrong with limiting your range of motion to prevent injury either...if someone wants to pick on you for half or quarter squatting but you have 30" quads...lol

Have you tried wraps or sleeves yet?
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Old 10-12-2018, 11:55 AM
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Old school, squat til you puke = legs.


Oops, I missed the part about the knees. Yeah, no more deep squats. Use the Smith and adjust your positions.

Last edited by Dakota; 10-12-2018 at 12:39 PM.
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Old 10-12-2018, 12:19 PM
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If your knees are bothering you there are a lot of lunge and bulgarian split squat variations that put less stress on the knees while still smoking the entire upper leg and glute.
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Old 10-12-2018, 04:29 PM
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This might be of some use to you. This guy is pretty awesome for rehab, injury prevention, exercise variations, etc

https://drjohnrusin.com/15-exercises...ove-knee-pain/
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Old 10-12-2018, 04:39 PM
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John meadows has badass leg rountines
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Old 10-13-2018, 02:50 PM
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Quote:
Originally Posted by Pen Sillman View Post
I've always faithfully done squats over the years and LOVED them. Have always kept a good balance between upper and lower body. But one of my knees is finally giving out on me. All I hear is crunching and popping and hurts like hell if I squat to parallel or below. I just can't do them anymore. I've tried the sled and its ok, but I'm starting to get out of balance. And we all know (and make fun of) guys with large upper bodies and skinny skinny legs.

So I'm looking for replacement exercises to build and maintain leg size. I know some alternative excercises but maybe there's things I've never tried? Plus I want to hear from personal experience what has worked for you? This is VERY depressing!

Thanks! Pen
Caveman squats are the barbell version of hack squats. People either love or hate them. They’re a very basic but tough lift.

This is a good way to up the level of muscle stimulation on a smith machine. It’s no joke.


If you happen to find a leg extension that doesn’t bother your knee this is a very effective way to add a tremendous amount of pinch in the quads at the flex point. Holding the contraction will smoke the quad like you won’t belive. I do this for a client who has knee issues and can’t advance in weight. Even adding five lbs was painful. With this you don’t add anything to the bottom of the motion but it adds a ton at the top.
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Last edited by Nate; 10-13-2018 at 03:07 PM.
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