Been making a lot of progress but my ligaments are still messed up from being skinny + sedentary during school and smoking cigs a lot. I can't slav squat.
I'm kind of just doing bad incomplete squats and at home, and subbing lower body machines for standing lifts I can't really complete due to my heels being CIA.
How do I like heelmaxxxx specifically. How do I beat the CIA
https://youtu.be/OeJSgrqIxVc
You're stretching ineffectively because you're not using the correct techniques to move past what is called the "stretch reflex", which is actually a fake stiffness that occurs before the real stretching. The above video explains the techniques to get past this and get a better stretch very well.
Don't overdo this though, the stretch reflex exists to prevent injury and while using these techniques to get a better stretch is important to really seeing improvements it is also quite possible to injure yourself. Do not go further than your body can take.
Cool
Yes! It's really obvious when you go past it too, very noticeable when done right. Just don't hurt yourself.