thank’s a lot for the replies
i have been experimenting with some controlled workouts, like hindue squats. My knee feels OK after something like that.
Also, i’m wearing a knee brace.
But as far as overall knee health and ligament strength (and other joints as well) goes (apart from my injury) what are some good exercises to do? Low volume high rep? or high volume low rep? etc.[/quote]
Whether you do low volume/high weights, or high volume/low weghts totally depends on what goals your going for.
For athletic, explosive strength, I personally tend to go for low volume/high weights. I find this keeps my strength high and my explosive strength high, but doesn’t pack on too much mass. I play soccer, basketball, and compete in track meets. I’m 5’10", 175, and I’ve found that if I get up higher than 180, my short-term explosive strength might improve a bit (like for a 100M dash), but my sprint endurance goes down a bit (like for a 400M, or a soccer match), just because I don’t have the time to run the necessary interval workout to keep my sprint endurance up at a higher body weight.
So I’ve found that higher weight/lower reps gives me the optimum benefits with out adding too much mass on me.
If you’re going for mass, then you definitely have to mix in some cycles of high volume work to get that hypertrophy in the muscles.
As far as excercises, squats (preferrably all full squats) and deadlifts are the main ones. Of course there are tons of variations on both of these to hit different aspects, but they are the main ones. Generally, squats are quad-dominant and deadlifts are hip dominant. You need both quad and hip aspects in your workouts.
-Back Squats with narrow or wide stances
-Single leg squats
-Single leg squats with leg back on a bench (Bulgarian split-squats I think?)
-Straight leg DL’s
-Single leg DL’s
For knee health, I find that single leg variations help keep your legs balanced and prevent you from favoring one side over the other, expecially if you’ve injured one side. Single legs activities help your abductor/adductor musculature stay balanced.
TKE’s, as mentioned, are good ones, especially for the VMO, which is crucial to medial stability. Another key I’ve found to make sure you hit the VMO, is to do full ranges, like you do in full squats and hindu squats. For some reason, it seems that work in that full flexion range of the knee hits the VMO harder than most other ranges.
Another good one for quads is wall sits. Do about six different stops, holding each one about 10 secs, on your way up and down, and your quads will be on fire.
Knee Flexion strength is important too. Hamstrings don’t usually need too much curl work, but if you’ve had an injury to them, or are deficient in them, them definitely throw in some hamstring curl work. Hamstrings can get weak after a knee injury because they’re not worked as regularly as the quads. If you’re taking a lot of time off due to an injury, your hamstrings may be pretty weak.