I was able to get to 5 X double my bodyweight over the first year of working from home for COVID, but went back to higher reps with 45 lb dumbbells because I'm only 5'10" was starting to look like the name of the exercise.

I can wiggle my ass cheeks thanks to heavy squats

Use a step up box behind you that is a bit lower than you can go. Squat all the way to sitting on the box then stand up. Add weight. Lower box as time goes on.

Follow Will Smith and his progress to get rid of his dad bod. His physique these days is far from the days of when he was on the screen doing Independence Day and I am Legend.

His trainer made him do squats with just the barbell alone, just to get his ability to do the movement up to speed. You can't assume you can do what you did at 35 at 50 years old. Spend 2 weeks just doing body weight squats and the squat motion with just the barbell alone. Then add weights. Progressive overload. Once you start adding weights and doing overloads, you'll surprise yourself how fast you can make progress. I started off barely being able to do 10x 135 lbs. Now I can easily do 8-10x 235 lbs after 3 months of regular training. Now that I've gotten a base of strength, I'm trying to do leg workouts 2x per week. I wanna get up to 3 45lb plates on the bar for squats.

Also, I have found that pull ups are a great way to "work the opposite" which I've found is a really good way to help correct poor position in certain exercises. Pull ups, not chin ups, because you want to mimic the arm and shoulder position of a press.

Good tip, thanks, PP. I can’t do a pull-up but I’ve started to do reverses at home on my over-door bar. I’ll keep working those in addition to presses and squats (love squats!!).

Anonymous wrote:Google Katy Bowman squat and read her articles on them. She breaks down how to both perform and build up to a squat.

The key for me was learning how to untuck my pelvic and stop lifting my chest.

Hadn't heard of Katy Bowman but I will look her up because I get a lot out of breakdowns like that.

But +1 that the keys for me were learning to untuck my pelvis and stop lifting my chest. The pelvis thing is tricky because you are looking for neutral spine -- I think a lot of us tuck our pelvis to protect against a back arch, which is dangerous. But then we overcompensate. Lifting your chest is part of this as well.

Core strength is really, really important for finding the correct neutral spine position, so definitely focus on that.

Also, I have found that pull ups are a great way to "work the opposite" which I've found is a really good way to help correct poor position in certain exercises. Pull ups, not chin ups, because you want to mimic the arm and shoulder position of a press.

I started doing back squats with a barbell a few months ago and I feel GREAT. I had kind of maxed out the front goblet squats (which hurt my knees), but the back squat is so different. I went to a trainer at first to learn all the lifts (squat, deadlift, OHP and bench press) but now I just do it at home.

I am SO impressed with the PP who's doing 175 5x5!! I'm up to 95-ish lbs. Age 50 and not skinny My arms are starting to look good too thanks to the presses.

Weighted glute bridges are the best to firm up that bum.

Google Katy Bowman squat and read her articles on them. She breaks down how to both perform and build up to a squat.

The key for me was learning how to untuck my pelvic and stop lifting my chest.

I’m a fat girl (by dcum standards lol) who had never lifted before. 8 months later I could 5x5 175 lbs. my ass was like a rock. My advice is to take lots of video to check form and depth and to not use the machine but a barbel with safeties. You don’t get the best for with the Pullman. Good luck!

Have a trainer evaluate your squat. We look for signs of muscular imbalance that you might not see/feel. For example, what you might think is weakness in your core could be weakness in one of the muscles in your back or even shoulders. If you are leaning forward, if your feet or knees rotate in our out, if your arms fall, ...... all those provide information about where you need more strength. It's hard to evaluate yourself. Have a trainer do an Overhead Squat Assessment.

My buttocks looks so good

What’s your goal?

I know the components of good form but for what’d we reason (weakfish core and glutes I think) proper form does not come easily and I hate them. If you started off a bit shaky with them tell me about it! How long did it take and how did you progress? I am working with a trainer, btw.