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Sunny :)

Advanced weight lifting routine: some doubts

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Hi guys, I have a question pls. For 11 months I trained 6 days a week 2 hours per day with a PT, who helped me to gain strength and improve a problem that I had in my both knees, I could not even squat without weights and now I was training with 15 kg each side. For me a great improvement and success. Now unfortunately I can't train with him anymore, we were doing a routine of 5 sets of 15 repetitions of squats, leg press, dead weight etc..I was training legs 4 times per week, based on a 3 day routine. I signed up for the "nerd fitness guide" but it seems it's for beginners? I'd like to know if you guys can suggest me how to change and inprove my routine. My PT every month was not only changing the excercises but also the n. of repetitions and time to perform them. Any suggestions is very much appreciated! I feel kind of lost now and I don't want to go back to my weak and painful knees! Thanks a lot!! 

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Hi Sunny - sounds like you made good progress with that trainer, I'm wondering why you haven't asked them to put together a new program for you? Especially if you're working around physical limitations/injuries.


If you're interested in creating your own routine, this is a great place to start: https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/

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