I’d like to ask a question of the forum regarding any potential drawbacks of a limited exercise selection enforced by injury. Any help would be greatly appreciated.
First for background, I am late 40’s, I’m five nine, 190lbs, 21% bodyfat. I’m interested primarily in hypertrophy and reduction of bodyfat. Within the constraints listed below I would like to be as ambitious as possible.
Formerly I did combat sports, rock climbing, marathon running, triathlon, okay-ish weight training in my early 20’s (330lb for 8 to 10 ATG squats). The net effect is wear and tear on both knees but particularly the right knee on which I’ve had a scope previously but it didn’t clear the problem 100%.
Due to family and running my own small business, the most practical option for me is home training. I have a bench, a bar, adjustable dumbbells and heavy kettlebells.
My issue is with leg training generally and more specifically quad development. I have found through elimination only a limited number of exercises do not seem to aggravate the knee and as a separate issue bring on patellar tendonitis.
The exercises I CAN tolerate are moderate height step-ups, front squats to a chair and RDLs.
I have tried reverse lunges, lunges, rear foot elevated squats, deadlifts, deep squats, trap bar deadlifts etc. I thought initially that reverse lunges would be a good exercise and was tolerating them reasonably well but after doing three sets of 15 reps on each leg last weekend (with 1 minute rest after deadlifting the day before) the patellar tendonitis was particularly bad and the general lateral knee pain was quite bad.
I am doing a push/pull, 6 days a week i.e. 3 each a week with low enough volume on each day, the CT format without the specific intensification techniques. I do a general and specific warmup and then afterwards do 15 minutes of stretching including calves, quads and hamstrings.
So, my question is if I am limited to moderate height step-ups, front squats to a chair and RDLs, is there any issue that I should be concerned about regarding imbalances which will effect either everyday function or hypertrophy.