"Legless" Routine?

[ThreeIsMe]

I see an orthopedic surgeon in a few weeks due to a knee injury, so obviously I'm not working legs. I'm competely rethinking my training regimen in order to not put on a bunch of fat. For the past few weeks I've taken it easy and just worked my routine the same, and omitted leg day. The problem is I'm not "working" enough.

Can anyone suggest a routine that will inrease my workload, and that I can do during this injury and recovery phase?

[aceproceed]

Shut up and squat!

[Baker19]

Originally Posted by aceproceed

Shut up and squat!

Theres a time and a place for trying to be "hardcore"

You could try a routine where its like a cycle like

Week 1:
Push
Off
Pull
Off
Push
Off
Pull

Week 2:
Off
Push
Off
Pull
Off
Push
Off

Week 3
Pull
Off
Push
Off
Pull
Off
Push

ect.

For back do back extensions for lower back to sub for deadlifts and then do seated cable rows for barbell rows if you cant BB row. And the rest should be fine.

As for doing legs just try to keep them moving, they will most likely atrophy but it won't be as bad if you keep moving it. Like doing the ABC's with your foot which I'm sure you were probably told by your doctor. I was on crutches a couple week back and this is what I did.

[JUSA]

Originally Posted by aceproceed

Shut up and squat!

I'm the first to call someone a pussy for not wanting to squat, but jesus man - this guy is seeing a surgeon in a couple weeks.

To the OP, I would imagine just do a normal routine and instead of hitting legs, simply rest.

[nitrored]

Originally Posted by aceproceed

Shut up and squat!

*contemplates laying down the red*

OP... I'm no expert on legless workouts but I think you could probably add another set on to your heavy compounds, because your total CNS stress will be less. You still dont want to destroy the muscles you are training, they need to recover between workouts.

Originally Posted by Johnny USA

To the OP, I would imagine just do a normal routine and instead of hitting legs, simply rest.

Also a good idea... just look at it as a deload.

[aceproceed]

come I was just trying to be humourous guys. Referencing Ronny Coleman's t-shirt. I thought it would be well-received.

Of course I'm not suggesting that someone with broken knees squat. I don't even do squats myself, I'm a leg-press weiner.

[nitrored]

Originally Posted by aceproceed

come I was just trying to be humourous guys. Referencing Ronny Coleman's t-shirt. I thought it would be well-received.

Of course I'm not suggesting that someone with broken knees squat.

Yeah that's why I didnt fire yet... figured I'd give you a chance to redeem yourself...

Originally Posted by aceproceed

I don't even do squats myself, I'm a leg-press weiner.

*contemplates laying down the red*

[Kiknskreem]

Originally Posted by ThreeIsMe

I'm competely rethinking my training regimen in order to not put on a bunch of fat.

It's your diet that's gonna make ya fat, not your training... keep that in mind.

[DallasLynx]

Originally Posted by Kiknskreem

It's your diet that's gonna make ya fat, not your training... keep that in mind.

This is true. You'll have to watch what you eat.

Can you stand at all or are you on crutches or something like that?

I was thinking you could do some supersets and that would ramp up the intensity a bit. Maybe decrease your rest periods.

I'm confused a bit I guess. Are you trying to get some cardio benefit without being able to use your legs? If so I bet a superset of supported t-bar rows and bench would really get the lungs pumping, plus you wouldn't have to put weight on your lower body.

[J Rock]

Chest
Back / Bicep
Shoulder/ Tricep
Rest
Arms
rest
Repeat

[SuicideGripMe]

Can you do any form of weightless excercises? IE bodyweight lunges and squats? Anything to keep your strength up? If not just take a small break and see what your doc says. Id try to stay with a routine that works for me just take out the leg work ya know.