Training DC around a slightly injured miniscus ?

[TRYN2]

I was doing the normal DC split but in the last few weeks I have aggrevated an old miniscus problem.

So, on leg day I have been hitting everything except quads beyond some extensions and rehab type stuff.

Several years ago when I was doing a heavy legpress I tore it just slightly. Mri showed it ... and I just backed down and did some light stuff for awhile, ramped back up and was fine.

Question is, how can I tinker the split but still get benefits? I know Dante says the m,t w,th split is for highly advanced trainees & is actually less growth faces and I think he said people generally grow less.

Anyone do DC 1 on 1off just constant or 2 on 1 off constant? Good news is Deads do not hurt it. So, I can do deads off the floor to work legs and leg extensions do not hurt either... so I could do them before the Deads to help quads. Another note here is that my legs are the one part of my body that grows when the wind blows.

Last 2 weeks I have been hitting the m fri chest/back day and arms/legs just on wed's. (not alternating the a & b workouts) Now I know that wont work for long ... so this week I wanted to change.

Though my recovery feels fine, I just did heavy on M's and dropped 5-10% off the weights for Fridays. Kind like when I did Westside and had a max effort day and a repetition day, just using rest pauses. Minipulating the weight to try and help recovery. Which was kind of neat to see how I respond and recovery from #'s vs reps.

Now, I am not trying to sway off DC and tweak it for fun ... the shit works ... I just have to adjust it around this miniscus for awhile until it recovers.

 

[gyno]

just train around your injury using the principles of DC. "its the principle, not the object..." - some smart guy

 

[TRYN2]

Yeah, that is what I have been doing. But that leaves the leg day pretty much not being done. So every other week is one workout.

Just seems inefficient at this point. So I was trying to tweak it... I may decide to move Deads in to replace quad work and just work off the ground, that doesnt bother my knee.

 

[tkav1980]

simply eliminate any exercise that causes the pain. get creative....thats what dante did when trying to come up with new ways to work muscles. change range of motion, even repeat an exercise 2 times in a row. im sure it wont kill you to do that for a while until your all healed up. once your healed up then back to normal.

 

[brineal]

are you on intense muscle? you may want to throw this question up over there as well, since youre looking for DC specific advice.. sounds like a tough situation you've got do you know if a sleeve/wraps would help at all?