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    Registered User homersheineken's Avatar
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    Best Way to Squat with Low Weight

    My knees can't do heavy weight anymore. According to the Dr I can max @ 135lb (140 to be precise).

    Since I can't max out squat weights, what would be the best way to approach squatting? Multiple times a week?
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    Registered User jk202's Avatar
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    Regardless of what you do (volume, reps, tempo, 1.5 reps, frequency etc) you're going to hit diminishing returns quickly, depending on your current level with that load
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    And if you hold the squat for a while? This will increase the load on the legs.
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    Good answer from jk202 above^^^.
    Yes either high rep sets or controlled tempo(slow reps up and down).
    Sets of 10-20 can be an ass kicker and maybe even higher once you get use to them.
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    Originally Posted by homersheineken View Post
    My knees can't do heavy weight anymore. According to the Dr I can max @ 135lb (140 to be precise).

    Since I can't max out squat weights, what would be the best way to approach squatting? Multiple times a week?
    Clean the weight and do front squats with 3-5 second negatives and 3-5 second isometric holds in the stretched (not collasped) position while breathing. Don't forget to breath in the hole.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Registered User homersheineken's Avatar
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    Originally Posted by supramax View Post
    Clean the weight and do front squats with 3-5 second negatives and 3-5 second isometric holds in the stretched (not collasped) position while breathing. Don't forget to breath in the hole.
    Thanks for the tip. What does "clean the weight" mean?
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    temporary illusion supramax's Avatar
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    Originally Posted by homersheineken View Post
    Thanks for the tip. What does "clean the weight" mean?

    I should have said 'power clean', but if you don't know what a clean is, I suspect that 140 lbs might be too heavy, anyways. Basically, it's picking up the barbell and bringing it to the rack position. I won't try to explain the technique, but I think Mark Rippetoes' instruction is probably the simplest and most effective way to do it. Use a power cage, but do eventually try power cleans. It's a phenomenal exercise.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Registered User air2fakie's Avatar
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    Do you know how your doc calculated the exact squat max of 140 lbs that your knees can handle? I would think if you start doing high volume/reps and long holds your knees may experience similar issues that they would have at higher weights and low reps.
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    Originally Posted by air2fakie View Post
    Do you know how your doc calculated the exact squat max of 140 lbs that your knees can handle? I would think if you start doing high volume/reps and long holds your knees may experience similar issues that they would have at higher weights and low reps.
    There's no such thing as high volume/high reps with slow eccentrics and long isometric holds. Slow eccentrics and long holds virtually eliminate the risk of injury.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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    Registered User air2fakie's Avatar
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    Originally Posted by supramax View Post
    There's no such thing as high volume/high reps with slow eccentrics and long isometric holds. Slow eccentrics and long holds virtually eliminate the risk of injury.
    Actually wasn't referring to your specific posts, didn't even see them. Need to get my eyes checked.
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    Registered User homersheineken's Avatar
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    Originally Posted by supramax View Post
    I should have said 'power clean', but if you don't know what a clean is, I suspect that 140 lbs might be too heavy, anyways. Basically, it's picking up the barbell and bringing it to the rack position. I won't try to explain the technique, but I think Mark Rippetoes' instruction is probably the simplest and most effective way to do it. Use a power cage, but do eventually try power cleans. It's a phenomenal exercise.
    Power clean I know. Thanks!
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  12. #12
    Registered User homersheineken's Avatar
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    Originally Posted by air2fakie View Post
    Do you know how your doc calculated the exact squat max of 140 lbs that your knees can handle? I would think if you start doing high volume/reps and long holds your knees may experience similar issues that they would have at higher weights and low reps.
    Based on my height and weight and the condition of my knees.
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    REMAIN INDOORS SuffolkPunch's Avatar
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    "bad knees" might just be down to a muscular imbalance. This can be fixed by the right balance of exercise. No need to go through life with a fixable issue like this.

    Or did you have some kind of scan which showed an actual deterioration in the joint surface?

    I've had partial removal of cartilage in one knee but can still squat heavy.
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