Looking for a good power/strength routine.... - MESO-Rx

toad · #1 (**permalink**) 07-25-2005, 11:48 PM

Due to long hours at work and the heat I am looking to change up my routine to a power/strength routine. Due to old age (lol) my knees due not hold up they way the should for squats and it seems that due to my hectic work schedule and family obligations, I am looking for a good 3-4 day, 1-1 1/2 hour work out routine. I was used the 5X5 routine in my hey day w/ great success and was leaning towards that now, but worried about the Olympic squats. I can due them, just not as heavy as in the hey days. Any good substitutes ?? And would this be the best routine for what I am looking for ???
Thanks

J DUB · #2 (**permalink**) 07-26-2005, 12:24 AM

If you don't want to do squats because you just can't do what you used to, then I don't think that's a good reason. I'm a young guy, but I know the day will come when I will have to check my ego at the door.

However, if it just hurts to do them then just start doing BW squats until comfortable, maybe starting out with half squats then progressing further down when you can, then go to the bar, etc.

The 5x5 is about as simple and effective of a routine as you will find, and IMO it suits all ages and just about all ability levels.

Madcow2 · #3 (**permalink**) 07-26-2005, 09:19 AM

Actually many have found full range squats very theraputic for knee issues. These same people have reported problems tolerating 1/2 and parallel squats.

I just posted in this old thread last night. It has a few people stating as much. If you scroll down to my post, #20, you'll find research and references for exactly why this is (and it's not like it isn't well known, there's just the old wives tale - full squats are natural to the body appropriately load knees, hips, hams, glutes rather than placing sheer directly on the knee during reversal at parallel. http://www.fortifiediron.net/invisio...howtopic=11759

I will note that some people will try to switch to full range squats and use too heavy a weight right away (i.e. they are used to partial movements or machines) and this might cause some aggrivation and issues but if you build at a reasonable pace most find these to be a godsend for knee issues. They certainly were for me.