Q: I’ve got a real dilemma on my hands. The doc just diagnosed me with a slightly torn meniscus where the cartilage is slightly torn and he said it’s chronic. He said it’s been going on for awhile and because I keep training on it, it’s just gotten to the point where I’d need to take a lot of time off and do surgery to repair it. He said I probably won’t be able to lift as heavy ever again after a surgical repair and that I’m to stay away from squats and lunges now indefinitely. Only problem is, I have a contest that is 4 months away and need to train. How can I work around it?

A: Who am I to counsel you on staying away from working out, but in my opinion, you should stay away from putting any stress on your knees, period. But since like every other bodybuilder you will ignore me, I will try to help you find ways to work around it. Sometimes doing a similar exercise, but one which cuts out the majority of the negative stress on surrounding joints, can accomplish a lot of what you are seeking. For that reason, I suggest doing step-ups (or stairs) instead of squats, with weights. You can hold dumbbells or actually weight your body with a weight belt and plate or however you want to do it.

It’s still going to stress the meniscus but not as much as a squat would and will at least preserve size on your legs, while probably also getting your glutes and hams in a lot better shape. But remember, since your body weight puts twice as much stress on the knees on the way up and five times as much on the way down, unweight yourself on the way down. That’s why stairs are impractical and graduated blocks are better. I would also try non-locking leg extensions, really leaning over your quads to put slightly more emphasis on a ham stretch at the same time, but still getting your quads.

Try to lift from the hip flexors as you do each set also. Then do hamstring curls seated also, but don’t lock in to that apparatus with a totally straight leg. Lock in slightly lower or you’ll tear your knee further.

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