Training Advice for Overweight Newbie with Bad Knee

33sun33 · 07-20-2007, 08:21 PM

Hello all,

A close friend of mine has decided to finally get in shape and has sought my advice. He needs to lose between 70-100 pounds, and has never consistently trained with weights before. Complicating things, he has been diagnosed with degenerative arthritis in his right knee resulting from being overweight and a bad ACL surgery years ago. The doctor has told him he cant do exercises like squats or deadlifts, or even play basketball again (he is currently seeking a second opinion).

After reading Cowpimps training routine sticky, I plan on putting him on a full body workout, training at 12-15 reps. Since he is just starting out, I was thinking of having him workout just twice a week. (let me know if 3 times is better for this guy).

This is what I was thinking so far:

Workout A
Incline Dumbbell Press
DB Rows
Knee Extensions
Ham Curls
Some sort of simple core work

Workout B
Overhead DB Shoulder Press
Assisted Pull-ups
--- some other lower body push ex?? --
-- some other lower body pull exercise?? --
Some core work

Any advice on finishing up his training regime would be greatly appreciated. In particular, Im having trouble thinking of leg exercises that will be easy on his arthritic knee. As far as cardio goes, he is planning on going swimming at least twice a week. Diet is of course vital, but Ill post about that in the diet section. Also, do you think accessory work is necessary at this early stage?

Thanks in advance,

Christian

**P-funk** · 07-20-2007, 10:53 PM

I wouldn't do leg extensions with him!

have him go to a competent physical therapist.

when someone tells you that you can never squat down again, they are a fucking dumbass. It is a part of life. Basically, that person can never bend down to pick something up or bend down to take a shit. Squatting heavy loads, squatting with a bar on his back or squatting to certain joint angles may be contra-indicated (at this time), but it can be done.....RDLs do not have knee extension in them and they can strengthen the hamstrings which can help protect a shitty ACL.

He needs to find someone who knows what they are doing....clearly his doctor is not helping matters.....and you don't seem qualifed to give him the help he needs. No one can write a program for someone like this over the internet without being there to see him.

33sun33 · 07-22-2007, 09:56 AM

sounds good. Hopefully he will take the initiative and find a good physical trainer. Anyone have any recommendations for a trainer in the Tuscon, Arizona area?

**P-funk** · 07-22-2007, 10:21 AM

let me see if I can try and find someone who may be down there.

07-20-2007, 08:21 PM	#1
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 160	Training Advice for Overweight Newbie with Bad Knee Hello all, A close friend of mine has decided to finally get in shape and has sought my advice. He needs to lose between 70-100 pounds, and has never consistently trained with weights before. Complicating things, he has been diagnosed with degenerative arthritis in his right knee resulting from being overweight and a bad ACL surgery years ago. The doctor has told him he cant do exercises like squats or deadlifts, or even play basketball again (he is currently seeking a second opinion). After reading Cowpimps training routine sticky, I plan on putting him on a full body workout, training at 12-15 reps. Since he is just starting out, I was thinking of having him workout just twice a week. (let me know if 3 times is better for this guy). This is what I was thinking so far: Workout A Incline Dumbbell Press DB Rows Knee Extensions Ham Curls Some sort of simple core work Workout B Overhead DB Shoulder Press Assisted Pull-ups --- some other lower body push ex?? -- -- some other lower body pull exercise?? -- Some core work Any advice on finishing up his training regime would be greatly appreciated. In particular, Im having trouble thinking of leg exercises that will be easy on his arthritic knee. As far as cardio goes, he is planning on going swimming at least twice a week. Diet is of course vital, but Ill post about that in the diet section. Also, do you think accessory work is necessary at this early stage? Thanks in advance, Christian
	Stats: 6"3, 208lbs, still cutting (until 200lbs!)

07-20-2007, 10:53 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	I wouldn't do leg extensions with him! have him go to a competent physical therapist. when someone tells you that you can never squat down again, they are a fucking dumbass. It is a part of life. Basically, that person can never bend down to pick something up or bend down to take a shit. Squatting heavy loads, squatting with a bar on his back or squatting to certain joint angles may be contra-indicated (at this time), but it can be done.....RDLs do not have knee extension in them and they can strengthen the hamstrings which can help protect a shitty ACL. He needs to find someone who knows what they are doing....clearly his doctor is not helping matters.....and you don't seem qualifed to give him the help he needs. No one can write a program for someone like this over the internet without being there to see him.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-22-2007, 09:56 AM	#3
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 160	sounds good. Hopefully he will take the initiative and find a good physical trainer. Anyone have any recommendations for a trainer in the Tuscon, Arizona area?
	Stats: 6"3, 208lbs, still cutting (until 200lbs!)

07-22-2007, 10:21 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	let me see if I can try and find someone who may be down there.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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