How should I go about fixing the knee valgus?

Form wise the best way is to utilize a hip circle or band just above the knees. Put steady pressure outward into it both when you squat down and up. Also turn your hips and knees out (like screwing into the floor outward with your feet) as you squat. Try the band.
If it’s an advanced functional valgus you may also need a little support from a sport physiotherapist – even just for a joint assessment etc – just throwing that out there in case it ends up being a continued issue.

Dr. Mike Israetel’s Bodybuilding Notes

https://notehub.org/6cvvk

 

  1. It’s easier to gain muscle when you’re lean.
  2. Don’t be too restrictive in your diet – it won’t work. Allow yourself some freedoms so you can stick to it.
  3. Have a healthy relationship with food – don’t rush your goals at this expense. He goes as far to say that, « If you don’t have the healthiest relationship with food, it’s imperative to work on that BEFORE you start a diet. »
  4. Muscles have different ‘MRV’s, or Maximum Recoverable Volume. This is the recommended number of sets you should do for each muscle each week. Knowing how they vary can help you plan your training. For example, in the article, Dr. Israetel says side delts can handle around 25 working sets per week. (I don’t do nearly that much, do you?)
  5. He recommends starting with the Minimum Effective Dose (MED) for growth, progressing up to the MRV, then once progression is no longer sustainable without excessive fatigue, deloading.
  6. The minimum hypertrophy threshold is around 60% of your 1RM. Increasing too far above this level of intensity will cause a disproportionate amount of fatigue (bad, if your only goal is muscle).
  7. Some lifts have limiting factors that need to be brought up for them to improve, such as the Deadlift. Other lifts may have limiting factors, but do not require you to specialize on a specific weak muscle (Bench Press).
  8. Varying your training is important for muscle growth, as your body gets used to the stimulus it’s given. This isn’t on the scale of weeks, but rather several months.
  9. You cannot train all of your muscles to their MRV at once due to the limitations of your body’s overall recovery. He recommends focusing on several muscle groups at once while maintaining others to deal with this.
  10. Going to failure will produce slightly more stimulus, but MUCH more fatigue. Use failure sparingly.
  11. As you progress, you will likely have to reduce your volume / frequency to allow adequate recovery. Just one reason to not blindly follow someone else’s program.
  12. Cardio burns more calories for an equal amount of stress – if weight loss is your only goal, don’t wreck yourself lifting or you won’t be able to recover from cardio. His opinion is that anyone who ignores either cardio or reducing food intake is doing themselves a disservice.
  13. Flat and Incline Barbell Bench are the best for chest hypertrophy. Learn to arch! He recommends 15-25 sets per week, for chest.
  14. Because dumbbells require more stability, they should be used for volume, not intensity.
  15. Compound movements for chest take care of most of your front delt training. Additional work should be only 6-10 sets per week, after your chest training.
  16. Side delts should be hit with variations of upright rows and lateral raises (not for your lats). Your technique is especially critical for your side delts to make sure you hit the muscle directly and reduce injury risk. They recover quickly, so MRV of 20-30 sets per week.
  17. Rear delts are hit mostly through rowing, but if improving your rear delts is a big goal, train them very frequently (like every workout).
  18. Arms -> High frequency. Especially your triceps.
  19. Dr. Israetel says he never does cheat curls, but rather sticks to strict technique. Make sure you’re not just feeding your ego. Do you want to look like you’re lifting a lot, or do you want to look like you lift?
  20. For biceps, somewhere around 15-30 sets is your MRV, bets spread out over many sessions (remember, high frequency).
  21. For triceps, Overhead Triceps Extensions, Skull Crushers, Dips, and Close Grip Bench. MRV of 15-20 sets.
  22. Most of your grip training will be done through your other movements, like pulling. If you choose to train your forearms, though, your MRV is around 10-15 sets a week.
  23. Quads can take 15-25 sets a week. The stronger you are, the lower this will be. He recommends having heavy days and light days, due to how fatiguing quad training can be. Oh and heavy leg extensions suck.
  24. Proper technique and form are crucial. He mentions how he does 445lbs for leg press despite having huge quads. Heavy is for compound movements, not isolation moves. We’ve all heard going lighter and focusing on working the muscle, but how many of us actually do it?
  25. Compounds > Isolation, but isolation moves have their place.
  26. Squat.
  27. Hit hamstrings with both hip extension movements and knee flexion movements. (he says Leg Curls specifically, but those aren’t the only knee flexion movements that will suffice). Hamstrings can take longer to recover than other muscles.
  28. Calf exercises should include a deep stretch to maximize muscle damage. If your calves don’t feel sore, you should train them.
  29. For back exercises, stick to 15 to 30 sets per week, depending on your MRV. Stick to strict form, full ROM, and the basic exercises, like rows and pull ups. Also, be patient. If you want a big back, you gotta train for years.
  30. Most trap training comes from other bodypart training, so MRV for direct trap work is around 10-15 sets. Start from full scapular depression and hold at the top.
  31. For glutes, do glute bridges, lunges, glute-ham raise, sumo squats, sumo deadlifts, glute pull-throughs, and glute machine kickbacks. For compound movements like squats, the lower the better, but for isolation exercises, squeeze at the peak contraction.
  32. Different forms of deadlifting have different effects on your muscle growth. If you aren’t sure what they are, then seriously, read the article. Also, keep frequency low.

I left out a LOT of quality information – these are just a few of the key takeaways from his notes. If you read through my list but haven’t read the article yet, then just trust me, his notes are way better than mine. Dr. Israetel is both highly educated and very experienced. What more can you ask for?

more or less an autoregulated version of the Juggernaut Method, so not very original:

Volume block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 12RM, 3 sets of 10, 1 set of 10+
  • Alternate lift (e.g. squat->deadlift): work up to 12RM, 10 sets of 6 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Volume block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 10RM, 3 sets of 8, 1 set of 8+
  • Alternate lift: work up to 10RM, 10 sets of 5 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 5RM, drop 10%, work up to 5@RPE9 (capped at 30min)
  • Alternate lift: work up to 6RM, 8 sets of 3
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 3RM, drop 10%, work up to 3@RPE9 (capped at 30min)
  • Alternate lift: work up to 4RM, 5 sets of 2
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Where:

  • Main lift: squat/bench/deadlift/press
  • Alternate: deadlift/press/squat/bench
  • Compound-ish accessory: leg press/behind the neck press/leg press/behind the neck press
  • Isolation 1: pull-ups/dumbbell rows/pull ups/dumbbell rows
  • Isolation 2: curls/curls/curls/curls
  • Isolation 3: leg curls/triceps pushdown/leg curls/triceps pushdown

What did you go with?

how to write a world class conditioning program in 15 minutes or less

How to Write a World-Class Conditioning Program in 15 Minutes or Less