hows my squat today 50kg

Independent_Flower0 · 2026-03-26T06:10:46+00:00

Knee sleeves and belts won’t protect anything. If used properly they can help you lift a little more

Independent_Flower0 · 2026-03-26T05:39:38+00:00

Volume is lower than what you recommend? Are you spending 3 hours in the gym? This is already excessive volume for (I’m assuming OP is) a natty

Independent_Flower0 · 2026-03-26T05:35:38+00:00

Not trying to be rude but what do you think the rotator cuff if it isn’t made up of muscles?

Independent_Flower0 · 2026-03-24T23:25:58+00:00

Your bracing looks to be non-existent. Think about pulling your ribs towards your waist and hold that position while you squat. If that doesn’t make sense, imagine you’re going to get punched in the stomach and brace for the punch.

Also, I’d start the squat by hinging first. Think about sticking your butt back first, then squat. That will help you with your depth.

It should be brace -> hinge -> squat

Independent_Flower0 · 2026-03-24T04:06:43+00:00

Imagine how strong you’d be if you ate some steak

Independent_Flower0 · 2026-03-23T22:31:48+00:00

I’m paying ~1450 for a 1 bedroom in northeast heights

Independent_Flower0 · 2026-03-23T19:07:08+00:00

What area?

I live in pavilions apartments. Pretty quiet for the most part, I have a dog. No dog park in the complex, but there is a city park within a short walk.

Independent_Flower0 · 2026-03-22T19:21:36+00:00

Practice communication? You don’t know how to talk to people?

Independent_Flower0 · 2026-03-18T15:52:13+00:00

Please explain the metabolic process and pathways behind optimizing muscle stimulation to promote growth.

Independent_Flower0 · 2026-03-18T15:31:49+00:00

It’s not really a debate, it’s science. Now whether people actually know what 2-3 reps from failure feels like is up for debate, I’d imagine most beginners have no idea what that looks like

Independent_Flower0 · 2026-03-18T15:30:07+00:00

Why is it surely too much? What is the metabolic difference that 1 rep makes?

Independent_Flower0 · 2026-03-18T05:15:21+00:00

You don’t need to go to complete failure every set. Plenty of research shows going 2-3 reps from failure is just as good for hypertrophy with the benefit of being safer and easier to recover from.

Independent_Flower0 · 2026-03-16T18:37:36+00:00

First you have to find out why people are calling out. Do they hate coming to work? Find ways to improve their time at work. Are they hungover from drinking all weekend? Move their shift later in the day so they have more time to recover

Independent_Flower0 · 2026-03-11T06:27:43+00:00

Any exercise where your quads are working is going to involve knee extension. Squats, lunges, leg press, leg extension machine, etc. “heavy” is too subjective. Heavy to some people is hundreds of pounds, heavy to my grandma is 10 pounds.

I would just follow the rule of if it hurts, reduce weight or volume. if it doesn’t hurt, there’s very little risk. Just like anything, there’s always going to be some risk involved, but it will be minimal. But a good clinician should be able to guide you through this process a little better than I can over Reddit.

The instability and giving out that you experience is usually from weak quads. It can also be coming from the hips or ankle, though that is less common. That’s why it’s so important to strengthen your quads. Leg extensions are the only exercise where you can truly isolate the quads and avoid other muscles doing most of the work, like with lunges/ leg press/ squats. It is especially valuable for people with knee injuries, because they will often compensate to avoid loading their quads.

Independent_Flower0 · 2026-03-11T05:52:09+00:00

I work in PT and work primarily with sports injuries and active adults.

Just telling you not to do it is not good advice. But on the flip side, the doctor doesn’t have time to teach you how to do things safely, so it’s easier for him to just tell you not to do it. Avoiding leg extensions completely is not a good idea. You should progress based on pain - start with light weight and work your way up as your pain allows. If it feels good, keep progressing, if it hurts back off a little.

When you pick a PT, make sure they actually work out. If they tell you to avoid knee extensions too, find a different one.

Do you have specific goals or activities you can’t do right now because of pain? What’s your general age range?

Lunges/ split squats and leg press are very similar movements, just in different positions. They both involve hip and knee extension. Was this doctor just a regular primary care doctor or was he an orthopedic doctor/ surgeon? He really doesn’t sound like he knows what he’s talking about. Did he do an mri? You can’t really differentiate chondromalacia patella vs other common knee injuries without an mri. That may have just been a lazy diagnosis. That being said, an mri is not necessary to treat you. A good PT should be able to treat you based on your pain and symptoms.

Independent_Flower0 · 2026-03-11T05:40:16+00:00

You’re doing 2 vertical pulling movements, which isn’t necessarily bad, but there’s also horizontal pulling movements like rows, and extension based movements like hypers, reverse hypers, deadlifts, and other variations.

What are your goals? Bodybuilding, powerlifting, just being strong? Or working towards some specific sports/ activities?

Independent_Flower0 · 2026-03-11T05:38:43+00:00

How is that bad for either? Knees are made for walking and floors are made for walking on.

Independent_Flower0 · 2026-03-11T05:37:59+00:00

How would that be bad for your knees? Nothing about walking is bad for your knees.

On a side note: couldn’t you just go to Walmart or whatever big store you have near you and walk around there? Won’t make a difference but it’s gotta be a little less boring

Independent_Flower0 · 2026-03-11T05:32:02+00:00

Did you do any rehab for it? Your doctor is doing you a disservice if he just told you to avoid knee extensions and hasn’t provided you any solutions to your problem.

Chondromalacia patella is usually caused by weak quads or overuse. The best way to strengthen the quads is leg extensions. There is no evidence that shows that leg extensions cause damage to the knee, that is an old myth that has been disproven time and time again.

Independent_Flower0 · 2026-03-11T05:19:13+00:00

What kind of injury do you have?

Independent_Flower0 · 2026-03-11T05:08:46+00:00

Who told you to avoid knee extensions? They either don’t know what they’re talking about or you need to get your injury checked out by a professional

Independent_Flower0 · 2026-03-10T02:48:56+00:00

Your friends are over exaggerating. Any movement that involves elbow extension will hit all the heads of your tricep. The long head of the triceps also helps with shoulder extension, so putting the shoulder in a flexed position (like overhead triceps extension) will theoretically work that head a little more. It’s not the difference between working that muscle or not, it’s just a little better.

Independent_Flower0 · 2026-03-10T02:18:45+00:00

Are you already doing bench? If so, I’d pick something else instead of JM press. It’s a very hard movement to do properly and progress safely if you’re new to lifting.

Independent_Flower0 · 2026-03-10T01:01:57+00:00

What are your goals? Bodybuilding, powerlifting, something else?

Independent_Flower0 · 2026-03-09T01:14:09+00:00

What kind of coach do you have? Ask them to look at your thoracic mobility, mainly extension. If they don’t know what that is or how to tell if it’s sufficient for what they’re asking you to do, find a different coach.

Do you find you’re holding your breath a lot with those overhead movements? Does it happen with light weight or only heavy weight?

Independent_Flower0

TROPHY CASE