Two upper days that push for aesthetics. One athletic lower day from your martial arts base. A shoulder day, a knee day, one run, one rest — all governed by one rule: the joint stays quiet.
Tap any exercise to see the start and finish positions with the motion path, what it works, why it's in, and a link to a real video demo. Everything runs on your setup — dumbbells, kettlebells, bench, cable stack.
Slow eccentrics are how you build tension and tissue tolerance without heavy weight. Three seconds down, one second up. Run it, feel the pace, then take it to your sets.
Four findings do the heavy lifting here. Play with the charts — the numbers are pulled from the meta-analyses, not made up.
When each set is taken close to failure, loads under 60% of your max produce the same muscle growth as heavy loads. Heavy only wins for peak strength, which you're not chasing this season. So you can go lighter, protect the shoulder and knee, and still build.
More hard sets per muscle per week means more growth, on a curve of diminishing returns. The sweet spot sits around 10 to 20 sets. Load decides how a set feels; volume decides what you grow. Drag the slider to see the curve.
The light-equals-heavy result assumes sets taken close to failure — so your upper days now work at 1 to 2 reps in reserve, with isolations running all the way. One more lever the research keeps pointing at: muscles seem to grow best when trained at long muscle lengths — hence the deep-stretch flys, overhead extensions, incline curls, and full-hang pulldowns. The lower body plays a different game this season: hip power, single-leg control, and isometric quad strength while the knee heals. Aesthetics up top, athleticism down low, on purpose.
For stubborn anterior knee pain, the best-supported fix isn't resting it or endlessly stretching it — it's strengthening around it. A meta-analysis of 14 trials found hip-plus-knee strengthening beats knee-only work for reducing pain and improving function. Foam rolling earns its five minutes too: a large short-term effect on range of motion and soreness — a good opener, not a cure. That's why your lower day is hip-led, and your rehab days roll first, strengthen second, stretch third.
You don't guess your way back to heavy leg training, you earn it. Slide through the phases to see the load ceiling rise as pain-free weeks stack up. Then check off the three green lights to unlock the loading phase.
Once all three hold for a few weeks: full pistols come off the ladder, kicks get their speed and height back, load climbs on the swings and single-leg work, and lower-body effort creeps toward failure like the upper body already does. This is where the athlete and the aesthetics meet — on a base that won't break.