Basically I’m coming of the back off two successive ACL reconstructions , as a result my VMO on my right(injured) leg is much smaller than my “good” leg I’ve been able to gym now for about 6 months but the VMO just doesn’t seem to be growing, the other muscles in my quad are all pretty much identical to the “good leg” but the VMO just isn’t growing or certainly not at the same rate as the rest of my quad. Any tips for how I can get the VMO to catch up with the “good” leg like the rest of my injured leg has ?
P.s. I’m a bit apprehensive of doing exercises like leg extensions which I’ve seen recommended elsewhere as with my previous knee injuries I’m very cautious of putting my knee’s in any situation that there’s undue stress on them.
P.p.s my leg routines are almost exclusively free weight so heavy squats and deadlifts along with Bulgarian split squats lunges step ups along with other deadlift variations. This is because my school gym only has racks/barbells and dumbells - no machines at all.
Cheers.
Jack.
P.s. I’m a bit apprehensive of doing exercises like leg extensions which I’ve seen recommended elsewhere as with my previous knee injuries I’m very cautious of putting my knee’s in any situation that there’s undue stress on them.
P.p.s my leg routines are almost exclusively free weight so heavy squats and deadlifts along with Bulgarian split squats lunges step ups along with other deadlift variations. This is because my school gym only has racks/barbells and dumbells - no machines at all.
Cheers.
Jack.
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