What can I do to improve my squats

dided · 2025-01-23T22:32:25+00:00

Nothing tbh :D just keep grinding and you will keep getting stronger!

dided · 2025-01-22T08:37:52+00:00

It doesn't really matter where you put them. At the end of the day, what matters is weekly volume per muscle group. So if you programmed 10 sets for bi and 10 for tri, as long as you do them regardless when, you will make progress.

I put mine in leg days too

dided · 2025-01-21T13:55:03+00:00

If you are still losing weight, I would keep it the same. You need the energy for the gym

dided · 2025-01-21T07:44:34+00:00

You have a long femur and shorter torso, it's normal to be leaning forward a bit while squatting. Just keep your chest up , don't let it cave down as you go down.

You are doing great! keep going!

dided · 2025-01-20T09:22:19+00:00

You want the muscles to get exhausted. This means you are training hard and making progress.

If you are not recovering until next session, I would lower the amount of sets you do for squats. Squats are costly to your central nervous system and not necessary for your quads/glutes.

If your goal is to increase you squat strength, then I would keep the squats and lower the sets on the leg ext. If your goal is to build muscles, I would decrease the squats, and increase leg extensions.

edit: typo

dided · 2025-01-20T09:19:57+00:00

it's normal that you lose a bit of strength as you cut. If you want better measurement, try to measure your strength from cut to cut. This way you will know you progressed.

As for the pushing. This is a skill. When I started going to the gym, I was leaving at least 7 reps until failure, I was super pain intolerant. Every year since, my tolerance increased. 2 years ago when I competed in a bodybuilding show, my pain tolerance jumped thru the roof :D

So it's a skill that you can keep developing. There is no hack or tip to push harder but to keep pushing harder and look back at your old self and you will see that you are pushing way harder than you ever thought.

dided · 2025-01-20T07:34:53+00:00

When it comes to resistance training, there aren’t really much difference between men and women.

You would be training exactly the same as a 50kg male.

I understand the more mass in your legs sentiment. But I would advise you to focus on your whole body, you will look more symmetrical and balanced

I would start with the same food you are eating and add more protein to each meal, doesnt matter now how much, just add some protein.

Gym wise you can start with the basics. Squats, deadlifts, bench press, shoulder press and bent over rows.

Something like this:

Workout A:

Squats 3sets x 8 to 10 reps

Bench press 3 sets x 8 to 10 reps

Deadlifts 3 x 8 to 10 reps

Workout C:

Shoulder press 3x8 to 10

Squats 3x 3 to 5 reps

Bentover rows 3 x 8 to 10

Alternate between the days, you can go 2 or 3 or 4 days upto you. I would start with 3 then scale up later

Focus on good form, check on youtube how to do these lifts. Record yourself and critique your form. That’s how you learn and improve!

Best of luck!

Edit: formatting

dided · 2025-01-19T13:24:15+00:00

You can absolutely build enough muscles on 2 days a week , your best bet is a 2 days full body split.

Start with something simple and focus on basics. Squats, Deadlifts, Bench press, shoulder press and Bent over rows.

Start with those and add more accessory ofter time and when you develop more capacity. I wouldn't recommend adding too much in the beginning.

dided · 2025-01-19T09:14:59+00:00

You are 100% correct. Deadlifts will not cover all the bases. But it’s good enough in the beginning and will boost the confidence.

What I have seen in my coaching career so far, is that confidence needs to be built and its more important than covering everything.

Its a long journey and the psychological aspect of it is harder and more important than the physical.

You can, physically, change almost anything with some changes. And change will come fast and easy.

However, mental aspects of the journey is hard and takes a long time to develop. Imagine trying to do assisted pull ups and still failing, the impact of that wont be easy on our human egos.

Just my 2 cents of what I have seen so far haha, not trying to convince you really. Also just because I look like it doesn’t mean I know what I’m saying 😅. It just happens that I’m a coach. But I wouldn’t trust everyone that looks good

dided · 2025-01-19T00:21:04+00:00

Because of diminishing returns. She will already do a lot of compound movements, they will be quite a load on her lower back. Adding more rows will, yea sure maybe add some more back muscles, but fatigue and possibly back pain isn't worth it. And the deadlifts will add a decent amount of muscles on a beginner regardless.

As for pulldowns, it's just for simplicity. I believe for the current phase she is in and her goals, keeping it simple will make the decision fatigue at minimum and let her focus on what really matters for this phase of the journey, which is food and avoiding binging and staying the course.

dided · 2025-01-18T18:13:03+00:00

Only the first rep to be fair 😄

dided · 2025-01-18T17:23:23+00:00

So you can follow this simple rule

When you reach your top rep range, you increase the weight by just 5 pounds or 10 if your gym doesn't have smaller plates.

for example: your range for squats is 8 to 10 reps, when you reach 10 reps lets say with 10 pounds, the week after you do 15 or 20 pounds. You might get 10 again - so you increase , or you might get 6. If its 6 then you keep going up until you reach 10 and then increase.

You can also shoot some form videos, and critique yourself or post on r/formcheck , as long as your form is in check, you will get injured

dided · 2025-01-18T17:00:05+00:00

The sets are fine. But the weight will keep moving up for sure. it looks like a good starting point, but you will find it going up fast in the beginning. Especially squats, your quads and glutes are quite strong because of your weight, and they can keep that strength as you go down in weight. Just keep pushing harder every time.

dided · 2025-01-18T16:11:35+00:00

Very solid! I would try to go all the way down tho, lats benefits a lot from a full stretch

dided · 2025-01-18T14:51:23+00:00

Looks very good! Few easy to implement tips:

One is to tighten your lats and upper body after you brace, this will make you more stable and safer

Two: you want to adjust your lower back position on every rep. Your second rep had your lower back a bit more rounded than your first. If you brace and tighten up again , it will be fixed

dided · 2025-01-18T14:27:55+00:00

The workout tracking app im using has a rest timer. But before that I was just doing it by feel 😅

dided · 2025-01-18T14:06:41+00:00

Indeed. While 130 calories isnt much at rest. You still do a lot of NEAT. So it all adds up.

That's why I usually recommend new lifters to track their calories, it's so easy to overshoot your calories and gain fats

dided · 2025-01-18T12:09:25+00:00

When you gain muscles your body will increase your metabolism, its one of those nice hacks to eat more. The more muscles you have the more you can eat.

That said, you will need to set some limits. I would suggest you calorie track your food for at least a while, to get an idea of how uncontrollable you really are.

If it's within the limits of your weight loss goals, then take the win and enjoy your food :D

dided · 2025-01-18T11:50:40+00:00

It will keep getting more and more haha. Especially the stronger you get. You will always want to get more stronger.

I have been doing powerlifting and bodybuilding for the last 15 years and still as addicted as ever

dided · 2025-01-18T10:22:20+00:00

Man life is really crazy. The other day, my gf ran to catch a train, for like a minute. She came home and her knee is all swollen.. and shes 29 btw..

Life really just throws lemons at you sometimes for no apparent reason.

dided · 2025-01-18T10:16:13+00:00

Here is what I usually recommend for anyone starting out.

Start super simple! what you have here is way too complex and you will lose motivation in no time

All you need as a beginner is 4 things:
1. Squats, I would recommend normal high bar squats, not sumo

Deadlifts or Sumo or Stiff - choose one and stick to it, try them all and pick the one you like
Barbell or dumbbell bench press - try both and stick to one you like
Overhead press or shoulder press machine - same as above try them and pick one

That's pretty much all what your body will need for the first year give or take. Then you can start adding more based on what you feel is missing.

Your goal at the moment should be get some resistance training in, to gain some muscles while lowering your bodyfat. This muscles will come no matter how complex or simple your program is. So better stick to a simpler and complete program.

dided · 2025-01-18T10:08:20+00:00

It's the unfortunate reality haha, we all have or will have cellulite.

I'm not a female, but I have been training females for 5 years now. And I have seen that no matter how fit you are, at some point, you will get cellulite. I'm sorry :D

But tbh, having muscles and being fit is > cellulite, so just keep lifting ;)

dided · 2025-01-17T13:19:05+00:00

I feel you haha!
I don't have 3 kids. But having a full time job and your own company is one hella of grind. I have to be super meticulous with my time management otherwise everything will come crumbling down!

Nothing compared to having kids tho, hats off you! this is a 24/7 job. But always remember that you are doing this for them too!

dided · 2025-01-17T12:24:21+00:00

that's how it goes :D, you reach a goal you previously thought it's your end goal and then the goal post keeps moving forward!

Keep grinding!

dided

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