Questions for Greg Newton

[vh]

Greg,

You helped me get started on a basic program about six weeks ago and I was wondering if you could give me some more pointers. My current program is as follows:

Sun, Tu, W, F - Atlas Pushups I - 3x16, 1x14; Atlas Situps 3x8; Deep Knee Bends 3x45; M7 3x10 - moderate tension
M, Th - Run 20 minutes; M7 3x8 - hard tension
Sat - M7 3x8 - hard tension

Some issues I'm having: I originally started doing Tiger Bend Squats but found they bothered my knees. I switched to doing just half squats but as the reps increased they bothered my knees as well. I'm now trying balance squats to see if that makes a difference. It may be possible I just need to do some stretching, not sure. Could use some input on that. Also, I think the M7 exercises are beneficial but I also find them boring. I enjoy doing bodyweight exercises like pushups and chinups much more than I do the M7 exercises and I have dropped the quarter squat M7 exercise as it seems to be aggravating my knees as well. I have no problems with my knees when running, just squatting. I never had knee problems before I tried doing the different types of squats.

Anyway, I'm also wondering if it's time to switch my routine up or do you suggest sticking with what I'm doing for awhile?

Your help has been beneficial in the past and would be appreciated now as well.

I tried to send you an e-mail but I can't seem to figure out how to do that from the forum and it says I don't have privileges to do a private message.

Thanks,

Vince

[Greg Newton]

Hi Vince,

I don't think John minds people asking questions of other forum members on his forum. The knees can be tricky. Mine have bothered me intermittently over the years. Currently they are doing better than they've done in a long, long time and I am actually performing deep knee bends again. However, the possibility you need to stretch is a viable one. I like doing the Liederman leg pressout after any leg work. This is one you can do supporting yourself on a chair or table. It is on page 175 of M-7. The original exercise, as deomonstrated by Earle Liederman in his course had him resting the opposite hand on a table as he pressed out with the other.

Another option is to include the Mule Flex. This is an exercise from Powerflex. Versions of it are in IPR and PYTP. Feet shoulder width apart, reach down slow with tension, touch the floor, and then reverse to an upright position where you push the arms back over the head and arch the back backwards. Fifteen to twenty reps is all you need. This is one you need to incorporate into your workouts either as a warmup, or an after workout cool down.

A third option is to perform stepups instead of squats. Do these on a 12-18 inch chair or stool. Keep the same leg in place on the chair as you do your reps on one side and then the other. By doing these DVR style with tension, you don't have to do 100's of reps.

The last option is not to squat period. You'll get isometric work for the thighs from the Atlas situps and the Atlas pushups. If you are running, and doing some sprinting during your running program, you don't really need deep knee bends.

As to the M-7 being boring, even though I do some DVR's I personally prefer DSR's and Isometrics where there is something I am resisting against. Maybe it is time to try some of the classic DSR's that are listed in M-7 along with the Atlas Pushups and Situps. You can replace the deep knee bends with an extra set of pushups and situps. On the days you run do the M-7 and the Mule Flex for one moderate tensioned set, as a cool down from your running.

I have given you a lot of ideas to work with. Your body will tell you what is best. Do not be afraid to experiment. Also keep notes on your training. I make use of the daily workout forum on this board. I used think it was stupid to do this, but now I see the value and can add other notes as to how I feel on a given day and what happens when I change things. Good luck and feel free to ask any other questions.

[vh]

Ok, thanks alot for the advice and quick reply. I tend to do better with some direction. I think I'm going to drop the squats totally for the next few weeks and just do the running and the other exercises as you suggested.