Question about lifting after a long layoff

[OGfootball]

its been 10 weeks since i had knee surgery and my doctor has finally allowed me to start running and lifting. he said i could do box squats and leg press. i wanted to know what i should do with my sets and reps to get my legs back into shape. thank yall for the help

[travis8798]

first off, what kind of knee surgery. as for answering your question, do light weight, start with 12-15 reps a set, just start of slow. let your legs get used to it, see how it feels on your knee, just make sure you don't push too hard. If things are going all right, then start bumping up weights and dropping reps.

[OGfootball]

i had acl surgery

[vassille]

Originally Posted by OGfootball

i had acl surgery

Start light, light, light on the weights!

[OGfootball]

is twice a week ok to work out my legs

[travis8798]

after acl surgery TAKE IT EASY. I had acl reconstructive surgery myself, it took me a long time before i was really lifting weight. I can still only squat like 175 for 8 reps and its been a little over a year for me and I was squatting about 225 for 8 reps before the injury/surgery. I was doing physical therapy and i would do very light weight for like 3 sets of 15 reps, that was probably 10 weeks after too. Definitely do not try any heavy weight, do not lift for gains or anything. Take it light and easy to gain a little muscle back and strengthen the muscles around your knee. Definitely do try to push yourself. Also, get started with 1 time a week, and after a few weeks, you can probably go to twice a week.

[OGfootball]

i was asking because my recovery is going awesome, its been 9 weeks after surgery and i was able to run a mile today for the first time with almost no pain. i also did some leg presses and box squats without trouble. does it really take that long before lifting heavy again. i want to be ready for my senior year of football so im kinda anxious but i dont want to mess it up

[travis8798]

i didn't do physical therapy like i should have. it sounds like you are making very good progress, you should really just ask your doctor about this, but i would say take it slow still.

[OGfootball]

another question. is running two miles a day going to keep me from gaining strength. i make sure i dont run within an hour or two of lifting.

[Builder101]

Originally Posted by OGfootball

another question. is running two miles a day going to keep me from gaining strength. i make sure i dont run within an hour or two of lifting.

I don't see why not just bump up your calorie intake.

[meera]

My advice would be do train your legs with your own body so no weights. YOu can get a good leg workout without any weights in my opinion (lunges, squats and step ups). Obviously you will have to go for higher reps on them all..much like ab training without weights.

Best wishes on a speedy recovery.

[OGfootball]

thanks