Choose the right program after a long stop

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    Choose the right program after a long stop

    Hello people, how are you? I hope you're doing well in this quarantine.
    I have a question for you. I've always worked out, but since the begininning of university and due to a knee problem I've completely stopped.
    Now I want to get fit again, mainly to feel ok about myself and because I got out of shape.
    Which program would be okay for not overloading my knee? ( I don't have any pain, but I want to be catious ).
    I have a pair of dumbells with a max weight of 15kg each.
    I would like to achieve my goal to have a beach body before July. I know it's hard, but any help is welcome.

    #2
    andreFds, welcome to The Hive, hope you'll enjoy it!

    I guess, it's extremely hard to have significant gainz by July, but you may try.

    I would suggest taking Ironborn program together with a cardio one, or Spartan Trials if you are more fond of calisthenics. Another dumbbell program – Express tone – is also a good choice, though it seems to be easier than Ironborn.

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      #3
      Welcome to the HIVE!

      I can relate with the knee pain. Mine was mostly patella tendinitis and I was able to fix it with wall sits. And I'm also cautious with squats and lunges. I find reverse lunges don't bother me that much either.

      To get you started, how about finding the right level for yourself at this point in time? Then you can find a program that matches your goals. Or perhaps a workout or two? And don't worry, you can substitute exercises if and when needed.

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        #4
        Originally posted by ThreeHens View Post
        andreFds, welcome to The Hive, hope you'll enjoy it!

        I guess, it's extremely hard to have significant gainz by July, but you may try.

        I would suggest taking Ironborn program together with a cardio one, or Spartan Trials if you are more fond of calisthenics. Another dumbbell program – Express tone – is also a good choice, though it seems to be easier than Ironborn.
        Thank you for your answer.

        Comment


          #5
          Originally posted by Caius View Post
          Welcome to the HIVE!

          I can relate with the knee pain. Mine was mostly patella tendinitis and I was able to fix it with wall sits. And I'm also cautious with squats and lunges. I find reverse lunges don't bother me that much either.

          To get you started, how about finding the right level for yourself at this point in time? Then you can find a program that matches your goals. Or perhaps a workout or two? And don't worry, you can substitute exercises if and when needed.
          How did you fix it with wall sits?

          Comment


            #6
            This is just my story and yours may be different, but the cause of my knee pain was a lack of my ability to use my quadriceps while squatting and jumping and wall sits were the introductory exercise that lead into strengthening of the knee in its full range of motion that lead me into being able to do more advanced exercises.

            I had a few false starts that took me out of exercise for a bit. But, currently I am 1.3 years of consistent exercise now and I initially used 2 different wall sit exercises; 1-leg and 2-leg. Both exercises were iso-holds, of course. I slowly increased the time held to be able to do 3 sets of 60s (30s each for the 1-leg wall sits). At 90-90 deg bends, this was nearly impossible in the beginning. So, I started with a much higher wall sit; such that my knees had a 70? deg bend and slowly worked my way down to 90-90 while increasing the time. It probably took me about 4 or so months to get 90-90 for 3 sets of 60s. And I still use wall squats as a warm up activity, but only 1 set of 60s.

            Eventually I was able to move into these activities over the course of a year confidently:
            2-leg squat: box squats, squats, and jump squats
            1-leg squat: staggered squat, reverse lunges, Bulgarian split squats

            I sparingly use jump squats and I kind of refuse to do 1-leg squats (pistol squats), but the others I regularly rotate between. I am able to do (forward) lunges, but I tend not to for no good reason. I am able to do side lunges and do them every now and again, but it all started with the wall sits.

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