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leg mass

gainingmass

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Apr 22, 2003
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294
Ok during football season this year at college i tore my ACL, i had it operated on Dec 17. I have recovered and been training it for bout 1 1/2 -2 months. I have put some size back on them due to muscle memory. I want to add alot more to them. Heres my workout as it is going currently, im tryin to increase size overall but primarily in the outer quad, to increase the "sweep" effect. Ok sorry here goes,

warm up with leg extensions 2x20 moderate weight.
Squats- 4 sets either pyramid or stable weight all four sets ( i switch this up every workout)
Leg Presses 4x 10-12
Hack squats 3 x6-8 with feet placed at top and close together (i was told this helps build the lower outer quad.
Leg extensions 2x drop sets
i also do sets of the hip adductor and abductor

Please critique and add advice. Thanks alot guys.
 

Hypertrophyguy

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May 24, 2003
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Hmm it looks solid however....

If anything i would drop the volume down a touch.


warm up with a few leg extensions maybe 1 all out set to pre exhaust quads. (however with a torn acl you need to be very conscious of yoru muscle balances so it may be a better idea to pre exhaust your hamstrings and focus on them a bit)
Say 4 sets squats
2 sets presses
2 sets hack
2 all out sets leg extensions.

This is very simliar to what I do maybe even a touch more volume and trust me you can get the job done more than adequately with this amount of work. I wouldn't recommend doing this much more than 1x every 7-10 days. and if you aren't on a cycle I would add even more recovery time.


on the ACL thing really focuse on the ham quad strength ratio im sure you ahve been beat over the head with this but as an ex mogul skiing competitor I know a thing or two about knee problems.

Is your maniscus (sp?) intact??
 

Tadger

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Jun 2, 2003
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HG gave you some good advice on the ham-strength. You really should keep the extensions light... use em just for warmups. They're terrible for your knees. Never max out with extensions. A forceful contraction of the quads without co-contraction of the knee flexors and you're gonna put a ton of stress on the connective tissue in that knee.

Stick with compound exercises like squats, leg press, lunges and the like.

Other than that... um... just keep hitting it.
 

gainingmass

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Apr 22, 2003
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Thanks guys for the info and yes my miniscus is intact. I appreciate the routine you laid out for me. Thanks again
 

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