Leg training ideas

[charger69]

First off, I compete so I am not new to this. I am 54, had back surgery and knee issues.
I am finding that my left leg is smaller than my right leg. I started doing one legged presses and I noted that my left leg has pain around the knee when I go to parallel. Right leg is fine.
I tried one leg leg extensions and it kills my left leg with pain.
I presently seperate my leg workout into quads one day and hams the other. I am on a 4 day split ( have two a days once In Those 4 days.
1). Does anyone have any ideas on how to make my legs grow faster. Belt squats have shown an improvement over squats.
2). What is the best way to get the symmetry between the legs.


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[charger69]

Have you tried varying your squat stance? Like go narrow on some sets and wide on others. I like to keep my toes pointed in line with my knees, regardless of stance.

Have you tried front squats? I like those because for my frame, they seem to emphasize the quads more than glutes or hams.

I like split squats with the rear foot elevated, too, as an occasional variance. Gotta check your ego on this one, though. I used to like box jumps sometimes as well, but I have torn meniscus that has taken them out of the rotation.

You could try prowler work or deadmills. They are fun.

You could also try saying 'Cylon, STFU, man! You think I am a damn rookie?? Go have a Coke and a smile and f*ck off and die!!'

It wouldn't do any good, but you COULD try it.

No clue on bringing one leg up to the other. I have that problem with one leg (calf too, dammit) from an injury I took decades ago. It isn't obvious to anyone else until I point it out, but if I were getting on stage (ha!), it would be like a damn beacon.

I will try anything independent on experience. sometimes going back to basics is the answer.
I don’t do front squats anymore. I feel it more in the delts than in the quads. I struggle with keeping the bar on my delts also. My wrists will not go back to hold it like power lifters.
Foot position... yes I change it up.


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[charger69]

For front squats, you could try two things. One, just sissy up and put a damn pad on the bar lol! You can get a camo one if it will make you feel better. Thinner is better here in my experience. You could just use a towel as well.

Second, take your wrists out of the equation and just hold it like 'I dream of Jeanie'. That is, just walk up to the bar with your hands down by your side, then get into position with the bar on your delts in mostly the right spot. Then raise your arms, put your left hand on your right shoulder, and your right hand on your left shoulder. Your forearms will be sitting on each other and your hands should be sitting on your debts and the bar, but they are really just dead weight at this point. Do the needful and you should be all good.

And there is no way in hell my wrists have EVER been able to bend in that snap your hands off at the wrists way that a lot of people seem to be able to.

Tried both of those. I feel like I am spending my effort on the bar as opposed to the exercise.


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[The Deadlifting Dog]

Elevated heel touches are a great strengthening exercise for relieving knee patella tendinitis.
When I am at my computer later I will try to find a video explaining them to you.
Try to keep your out... don't let it cave it.
Imagine your heel is landing on an egg which you are trying to not break.
Start with a low elevation and gradually work to a higher starting position.

note: In this video he touches his heel behind his static foot.
I have always seen it where you touch your heel in front of you.

I also just had gel injections in my left knee and it helped immensely but it is early on so time will tell.

[kelkel]

First, figure out exactly what's causing the pain and fix it if possible. See and ortho and get hyaluronic acid injections or Zilretta if insurance covers it. I started these a couple years ago now and it makes a world of difference. First piece of advice my ortho gave me when I presented with knee pain was to stop all leg extensions. It may be two years now since I've done a working set of them. I see zero difference in development.

I do miss them though and spoke to him about initiating them again. He advised to only do the top half of the movement and go light and high reps. So, I may try them again next workout.

Next thought with your back issue. With your surgery and all is it possible to have some kind of impingement affecting nerves and thus growth?

Never been a fan of one-leg movements. More hype than what it's worth imho. What's next, one arm chest press. The internet will try to sell us anything!

I do love the belt squats. I don't have a machine so I just use the weight end of an Olympic Bar shoved in the corner (T-bar style) and grab it with a D handle. Works great.

Also, don't go so deep on your leg movements. Fvck parallel anymore. When your get a little older and your knees hurt you have to adapt. I don't go anywhere near the depth I used to. It's about longevity now. Watch a lot of the pro's on squats or leg presses and their ROM is minimal.