Can you get toned and get a nice ass without lifting or carrying weights? I’m too weak
Nurses walk all day long and have shapely bums. Nuf said
>>76592971>Nurses walk all day long and have shapely bums. Nuf saidare u walking as if u're visiting shitter - that's quite peculiar bot-bottom yes upright walking is awesome for glute max >>76592963>Can you get toned and get a nice ass without lifting or carrying weights? I’m too weakit's even better - weights are actually detrimental to nice ass :D certainly squatting is as it overblows vastus laterals adductors and glute medius and atrophies VMO, hamstrings (especially distal closer to knee parts), glute max and gastrocnemius >with and rubber band like sodomite OP picdepends what u do with it, band in your picture bot-bottom is simulating load on glute medius during squat (red circles in the picture i made), it's like squatting good weight that wants to collapse your knees inward when psoas is holding your spine for dear life and as it fails it pulls & adduces thighs which is prevented by glute medius, not glute max glute max will atrophy, good arse is glute max - the exercise at the bottom of my picture
>>76593027my picture :D forgot it :D knees collapsing inward during squat is psoas failing
>>76593027>>76593030Damn anon, thanks for the thorough explanation. What about lunges? Do they work?
>>76593027>>76593030Wow thank you lots anon. Any other exercise suggestions?
>>76593045>What about lunges?yes they work exactly like squats - there's a reason weightlifters that do splitsquat in lifting weights (jerk portion of clean and jerk) use squat as their foundational exercise want legs and butt like vlad, want pathological, walking, breathing, standing and being, want your entire postural balance fucked up - DO SQUATS, or lunges xD complete legs, the legs u want: >>76585460>VMO (that squat atrophies) - unilateral quarter-squat with active and engaged INTERNAL HIP ROTATION i.e. the opposite of squatsthis does the opposite to quad- more distal parts of muscle (closer to knee) and hits VMO like train truckheel-hook is the one that REALLY changes things thoughhttps://www.youtube.com/shorts/NfwtDIscQm8i cannot overstate gastrocnemius aesthetic and helth benefits (search calves second half for more)and it gets hamstrigs where u need them - at knee joint>squat grows hamstringssomewhat, but knee joint is extending in squat active phase - that is not where squat will build muscle, hamstrings grow near hip joint from squat - u are building *ball of lard* in my pants aesthetics :Dno idea why u left this one bot during your temper tantrum
>>76593087Thanks.And what's the exercise that hits gluteus maximus?
>>76593358Do not listen to that fucking retard he is trying to get you to do isometrics which dont do shit. He's a known faggot and DYEL you must ignore him outright.
>>76592963i've seen girls get decent amount of muscle with light weights, but with a diet.
>>76592963i truly need to smell and taste an ass like that just once in my life
>>76592963Women don't come to 4chan asking how to get a "nice ass."Dis a nigga, bruh.Repent, sodomite!
>>76593580>Women don't come to 4chan asking how to get a "nice ass.">Dis a nigga, bruh.>Repent, sodomite!blah blah bot botardo, as if u aren't gonna get ass squatting, deadlifting, u will except not the part u'd wish to get >>76593030>>76593027>>76593358>And what's the exercise that hits gluteus maximus?it's in the picture bot, lowest in this post: >>76593030skip the cinematic >i'm larping as sum yogin or sth with arms clasped togetherhold onto sth with one hand and feel out gulute max contracting with free hand, shrimple as
>>76592963pontificate on the aromatics
>>76592963>get tonedYeap.>get a nice assNope.You will need to apply some resistance. Girls telling they got their pretty butts only by callisthenics are complete liars or carry VERY good genetic material.
>>76592963You need pullups though. I'd suggest getting some type of rings. They definitely help.
there is a chubby salvadorian woman who wears those tight leggings. i want to sniff the bike seat so bad
>>76593642Im not a bot, anon... I just want a fat ass :(
>>76592963Lately my tailbone has been killing me when sitting, I figured out my glutes were too weak, I just did 20x2 lounges and can't do more because it feels like I'm gonna cramp KEKMan and I can skip rope for 30 mins max intensity no problems, fuck I gotta focus on my ass now.What are some good ass excersices, I read lounges, single leg flute bridges, split squads and step ups were goodFuck mate
>>76592963You should learn how repping to failure feels like, then use enough weight to reach that with 10-30 reps (with a few exceptions).
>>76593642Any video in which they explain how to train for maximum gluteus maximus development?
>>76594499I assumed you were a g(a)uy, if you want a pretty ass in case you're a womyn, you don't want to add muscle, but rather lose fat. This advice is only valid for gaining muscle.
>>76593030What about bridges
>>76593030Anon???Help me get a fat ass
>>76593030Bump
>>76593027>>76593030>>76593087You are a reprehensible retard and I know you look like shit, kid.
>>76596033He's not. He makes sense
Vump
>>76593030who is the woman with the bands?
>>76593087>t. will never post body
>>76594117Faith looked hotter before she started lifting simple as
>>76596576This
>>76594674same shit as squats deadlifts and lunges bot-bottom - detrimental to good arse >>76593642>>76593087>>76593030>>76596937
>>76596945>same shit as squats deadlifts and lunges bot-bottom - detrimental to good arse> "glute" bridgemoving yer ass up between quads and lower spine musculature flexing has got nothing to do with glutes no, not glute kickbacks, knee doesn't move in this exercise, it emulates leg sweeping back in sprint
>>76596960>>76596945What?I don't understand. I'm too low iq.Just tell me what to do to build a fat ass in simple English
>>76592963she needs to fuck some long
>>76597185>build a fat asseat a lot of caloric food wirh very little protein
>>76593027>as it overblows vastus laterals adductors and glute medius and atrophies VMO, hamstrings (especially distal closer to knee parts), glute max and gastrocnemiusWhat does any of that even mean?
>>76594117Ice skaters have great legs and asses, lifting weights isnt even 5% of their training load
>>76596576>>76596712You're extremely retarded if you think she wasnt going to the gym regularly when that pic was taken
>>76596960Are sprints Good then?
>>76596197Get a fucking trip so I can filter you.>>76596575They did, once. He's a skinnyfat lanklet teenager with glasses.
>>76592971>Nurses walk all day long and have shapely bums.A lot of nurses are young women who work out
