Thread dedicated to males with voluptuous butts and thighs.
Routines for growing glutes and quads>Bodyweight Routine (every 1-2 days)1x15 Pump Squats4x10 Split Squats (2 per side) (bulgarian split squat for more difficulty, or Cossack squats if you want something different)3x10 Hip Abductions (eg side plank abduction or some variant)1x10 Hip Thrusts (one-legged for more difficulty, 10 per leg)Every set should be done to failure, so it's ideal to add weights to keep progressing. You can add reps instead, but that stops being beneficial once you get to 30 in a setAdding sets become necessary for long term growth. Add if you feel you have the time and energy, but you don't do more than 10 for a muscle in 1 day. Obviously add to what you want to focus, additional workout one could add:(glutes) seated good morning(quads) sissy squat or reverse nordic curl(hams) nordic curl(calves) calve raises>Gym Routine (2-3 times per week)3x10 Low-bar Squat (if preferring strength 3x5)2x10 Hip Thrusts3x10 Hip Abductions(Whatever else you want to do, but not cardio as that should be done before weights)This is the basics needed for glutes and some quads. As you increase the weights, daily squats can be taxing so you may find it better to substitute to a routine like the following:>Monday3x5 Low-bar Squat(…)>Wednesay3x10 Leg Press(…)>Friday3x5 Low-bar Squat(…)If you really don't like barbell squats, you can be fine with just leg press and/or another squat variants, just be aware of different muscle involved.Add more workouts for what you want to target:(Glutes and Hams) RDL or Deadlift(Hams) Leg Curls(Quads) Leg Extensions or Reverse NordicWorkouts like Step-Ups and Kickbacks can be good glute warm-ups, but because they can't be loaded as easily they aren't as good for progression like squats and hip thrustsThe thing that matters most for muscle gain is consistency. A week or two off is fine every 3-4 months, but ideally you train in a way that doesn't require breaks due to fatigue or injury
>>11379560To explain the workouts>Pump SquatsYou want your torso to be as close to horizontal to work the glutes, and have your feet and knees angled in such a way that you torso fits between them>Split SquatsTo get more glutes on a split squat, you want to lean forwards, else it becomes more quad focused>Hip AbductionsNot a specific workout, but a movement. You get more glute medius (which will make the upper part of the butt larger) in a bent hip position like a seated hip abduction machine. If doing a straight hip variant, pulling you leg to the side and back will get glute medius and maximus>Hip ThrustsTo avoid getting hams or quads, your knee should be 90° when you lift up, and to get more glute activation you may want the feet a bit further apart>Seated Good MorningThese isolate the glutes in the stretch, so you want bent knees when doing them. If doing heavy enough pump squat or low-bar squat, they become obsolete>Sissy Squat and Reverse NordicBoth are good quad isolation workouts, but to do them safely you need to make sure your quads aren't too tight—work towards a pigeon pose>Nordic curlBest bodyweight hamstring workout. Using a yoga ball for support will likely be necessary>Calf RaisesIdeally you stand on a block so you can stretch the calves fully. Descend slowly and pause at the bottom>Low-bar SquatLike with the pump squat, you want your feet in such a position that your knees are beside the torso at the bottom of the rep; however, you want to keep your back at 45° for most stability, and train you abs with crunches and leg raisesWith any squat type movement you want to make sure your feet point the same direction as your knees>Leg PressHave your feet as high and as wide on the plate as you can to get the most glute activation.>Leg CurlA seated leg curl is the idea variant, but bigger hamstrings can distract from the butt>Leg ExtensionNot as good as the Reverse Nordic IMO, but can be easier on the tendons
>>11379560I should do this so I can get dudes lining up to buttfuck me
>>11379571Envious
>>11379558i guess this is a sequel thread to >>11327194, even though you didn't say anything of the sort
>>11379567scythe is such a cutie, i wanna see some action between him and kris from deltarune
>>11379626is it a faux pas to like the previous thread??? my bad, i guess
>>11379727I don't think it matters which thread you like, just get in line to put your face on the boycheeks
>>11379901i don't think you understood, sorry; i was asking if it was socially unacceptable to link the previous thread, considering you told me the previous thread didn't do so, either. i didn't know purposely not doing so was a thing
>>11379901>>11379984also i only just noticed why you responded that way, sorry; i meant to say "[link] the previous thread" not "like the previous thread". though desu i can see why you assumed i meant the spelling mistake
>>11379984>>11379986yeah, oops, my mistake on my end too
I need to be facesat by a fat ass boy
>>11380235Fark..
