>thick thighs but no assWhat do you have to fuck up in your routine to cause this? Or is it just a matter of poor genetics? Because I thought calves and ass were linked so they’d both increase together.
you're stupid as shit but you oughta post more girls with these godly proportions
>>76865814This looks really good. Baboon ass is not the asnwer
>>76865814My guess would be short femus -> quad dominant + lots of squats, so just the legs get big
>>76865814Her ass is well developed. Just because it's not massive means nothing and honestly she looks well proportioned
>>76865814Unironically the best build for a girlAlso look at female sprinter's bodies. It's the opposite of poor genetics. Doing glute isolations like kickbacks and nothing else is the single least attractive body type
>>76866317yeah - who needs gluteus maximus when u have ample adductors vastus lateralis and gluteus medius, it's not like gluteus maximus is necessary condition for proper locomotion and good posture >>76865859>>injection site infectionno bot that's gluteus medius :D yes the one u shill countless exercises for like squat, bench (yes bench -legh drahve), deadlift, back extensions, hip thrust, kettlebell swings also one legget squats and deadlifts, BSS - it's all this gay fucking alien and GLUTE MAXIMUS will atrophy as result cause u move differently >>76861802
>>76865877>Baboon ass is not the asnwer:D u've got whole campaign going on bot>>76865857fucking hillarius>no hooman, u do not want gluteus maximus developed xD yes i do and yes i will, u can't stop me :D >>76867735
>>76867748how did u sleep bot? oh w8 ... xD>>76865704>>76865663>>76867750>>76867735
>>76867750>>76867757>jeet postingokay bot :Di am very gay
>>76867762>trololol u're not funny bot, u are just laughable >>76867757>>76867750>>76867735
ReminderThe op (kekke) is a 38 year old trooned out wog from australia. He doesn't work and literally does not go outside. His life revolves around spamming 4chan.
>>76867735So what exercises would you recommend for growing your gluteus maximus and growing as little medius as possible?
>>76867735You're literally posting a professional athlete whose ass, both in the rear and in the side view, barely extends past her legs. That's even more pronounced on the girl next to her.And yet somehow, your brain manages to use this as an example of how we need Kardashian BBL rap video asses for proper locomotion. Genuine retardation.Also curious about your explanation why Roman chair hip extensions will make your glute max atrophy.Also curious about your explanation why Olympic level sprinters do squats and deadlifts if they make your glute max atrophy and impair locomotion.Do you have any decent sources so I don't have to take your autistic word for it?
>>76867956>You're literally posting a professional athlete whose ass, both in the rear and in the side view, barely extends past her legs. That's even more pronounced on the girl next to her.:D it doesn't protrude much does it bot? good glute max>And yet somehow, your brain manages to use this as an example of how we need Kardashian BBL rap video asses for proper locomotion. never said it, ever actually i said this just recently bot: >>76868488>oh yaaas, rotting fat, so poignant>xD >Also curious about your explanation why Roman chair hip extensions will make your glute max atrophy.again? ok bot, when u build up muscles growing from >>76867735>squat, bench (yes bench -legh drahve), deadlift, back extensions, hip thrust, kettlebell swings also one legget squats and deadlifts, BSS -your stance and gait changes, u walk and stand differently, this atrophies all the good stuff: abs, VMO, gastrocnemius, and gluteus maximus u become extremely externally rotated and errything is trounced out of proper alignment - your words bot check the picture >Also curious about your explanation why Olympic level sprinters do squats and deadlifts if they make your glute max atrophy and impair locomotion.no they don't, they do not powershart AT ALL they utilize similar movements sometimes but they are always very sport specificis he dead-lifting bot? https://www.youtube.com/shorts/FOdjcXi-AxQ no, that's clearly sth else, and i don't think i have ever seen sprinter squat lol :D >Also curious about your explanation why Olympic level sprinters do squats and deadlifts if they make your glute max atrophy and impair locomotion.they get their glute max from sprinting bot, but for regular people it's nothing short of disastrous, locomotion, posture, breathing - everything gets very sub-optimal >>76867909some form of kickback, i have to experiment some more, don't worry bot i will tell you :D
>>76868544unironically kill yourself.or atleast stop shitting up this boardyou dumb fucking faggot
>>76868544>some form of kickback, i have to experiment some more, don't worry bot i will tell you :Dyup, it's gonna be seated glute kickback :D >what ?? ! ?? yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor point https://www.youtube.com/results?search_query=seated+glute+kickback+guess I AM THE INVENTOR :D O H M Y GAWD, IT BURNS SO NICELY :D Exactly where i want it to burn - picture i want to try it right away, like hold isometric hold till i'm satisfied - a minute or 2 cumulatively no, i gotta be reasonable, not today :D sitting on one buttock stabilizes pelvis and it seems to be doing just the trick i was looking for thank you very much bot >what for ? for feeding my genius mind, turns out it was VERY productive after all the big 3: seated glute kickback for gluteus maximus - waaaw, it burns so nicely :D whoa :D xD just on my right as i sat on left :D modified heelhook for gastrocnemius and distal (closer to knee) parts of hamstrings:>>76868560and unilateral quarter-squat with full internal hip rotation - keep rotating pelvis onto working leg entire time - as the one and only VMO isolation yes all of em isometric holds and some walking with pace & good posture weekly volume, legs are so solved :D >>76868642>unironically kill yourself.>or atleast stop shitting up this board>you dumb fucking faggotand that is how much bot mustered while i was typing :D it was reading my post as it was created :D not impressed, at all :D
>>768685441) I asked for an explanation, not more wild claims. You can give a biomechanical explanation, you can use neuro/EMG data, you can post a scientific paper. At this point I'd even take someone's shitty blog post as long as they actually explain rather than just claim without any further explanation2) You post one single shit bodybuilder with muscles so grotesque they already force him into external rotation and admit it comes from imbalances of training in external rotation too much - which at least would come close to an explanation3) None of that explains why neutral rotation exercises and unilateral work would be an issue4) You conveniently ignore the questions about explaining why something like a pure, neutral hip extension - literally the purpose of the glute max - would make the glute max atrophy or use the glute med more4) I'd like to hear why a lunge that emulates the sprint starting position, where sprinters use the glute max most, would be an issue5) I've seen the photo of you, I very much doubt you've seen elite level athletes of any kind in your life before so forgive me for not putting much stock in what you haven't seen. There's enough info out there on sprinters doing deadlifts on bots, if you want I'll literally post videos of world record holders doing squats. Would be quite stupid of them if it made their most important muscle atrophy, huh?But a third world kid in his junkyard basement knows better, I guess6) If your glutes grow well from a 1 minute of an isometric hold with a rubber band, how on earth can you suspect others of atrophy7) So much misinformation on top: The glutes are by design not used simple walking, you use other muscles for that, they kick in once you're running, going uphill etc.8) Please post legs for a good laugh
>>76865814She looks great. Your brain is just rotten from all the porn and BBL's you see online. That is a great ass
How do I find more of this "modest butt with thick muscular thighs" genre? I had the whole "two lollipops stuck together" look.
>>76867748imagine living like this. your whole existence is based around artistically spewing word vomit on a dead website. do you think he talks like this in real life? like when his mom brings him dinner and cleans his room does he just stand there calling her "bot" and spouting off about how shes using her legs wrong?
>>76869184>girls if you want some serious glute gains this is some of the worst advice I have ever heard.hypertrophy, hypertrophy, hypertrophy and only hypertrophy.my girlfriend is the lowest side of bmi that is considered healthy at 123lbs and it's all ass.she just does body weight squats, but a lot of them.ass barely responds to weight, it's a compound muscle group use to doing the heaviest lifting.what it isn't use to is constant repetitive lifting.ain't no girl even lifting heavy weights enough for this to be part of the equation and any seasoned weightlifter male will tell you within the first month of lifting their ass ballooned out like a basketball and it wasn't due to some big ass weight, but the repetitiveness of lifting more regular which is hypertrophy.there is a reason i only do legs once a week.any more than that and I have to move up a pants size.
>>76870152Britt Olsen was referencing all the lies that instagram whores were spreading online about their "progress" while selling junk supplements to women who had never touched weights before.
>>76865814Some are quad and hamstring dominant, others are glute dominant. The big glute women probably had BBLs tho.
>>76865814I looked like that when I was a woman that just used machines and not free weights. They really isolate quads/hams and don’t hit your glutes much.
>>76870474I want to see a black man touching her
>>76869184Looked better on the left.Females are not supposed to have baboon BBL retard asses.
>>76870474So she was a hypocrite then? At least her ass looks natty not BBL
>>76870626You are indian.
literally everything.back extensions - too high on padship thrusts - knees not 90 degreesRDLs - bar not near enough legs, bad hinging movementstep backs - bouncing on rear foot
>>76865814i think you just need hip thrusts or leg presses to target glutes
>>76869178>single shit bodybuilder with muscles so grotesque they already force him into external rotation and admit it comes from imbalances of training in external rotation too much>ok bot, when u build up muscles growing from>>>>76868544>squat, bench (yes bench -legh drahve), deadlift, back extensions, hip thrust, kettlebell swings also one legget squats and deadlifts, BSS >your stance and gait changes, u walk and stand differently, this atrophies all the good stuff: abs, VMO, gastrocnemius, and gluteus maximus>u become extremely externally rotated and errything is trounced out of proper alignment - your words bot check the picture>>76869178>something like a pure, neutral hip extension - literally the purpose of the glute max - would make the glute max atrophy or use the glute med moreu've got "pure" hip extension here bot: >>76868658>seated glute kickback>sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor pointand this works glute maxwhy it doesn't work with moar global exercises ? cause u're not bending the right joints, other muscle do the motion, other muscles are way more taxed and fail preventing glute max from getting enough tension every human versed in the topic will see psoas in ths motion bot: >>76868890> u want to avoid that:> https://youtu.be/aG6iv5D85dM?t=35 [Embed]>> what is it> well human would know instantly bot, can't u just watch this moment and see?and if one keeps spine in alignment not bend it like this idiot does - nothing changes, it's just as taxed if not moreand the graph i borrowed from u bot says SQUAT>squat, bench (yes bench -legh drahve), deadlift, back extensions, hip thrust, kettlebell swings also one legget squats and deadlifts, BSS is actually adductors, gluteus medius, hams not not glute max
>>76865814Looks pretty darn delicious to me senpai
>>76870474Visible abs on women are disgusting, but other than that she looks good.
>>76871024>>76868658>>76868544>>76869178>'d like to hear why a lunge that emulates the sprint starting position, where sprinters use the glute max most, would be an issuewell it fucking doesn't bot - u do not just get up in sprint start lol, u move forward and actively trying to prevent yourself from getting up as long as u can really :D >>76863200that nigger did nothing wrong, except he got up too quickly lol >I've seen the photo of youno u didn't bot, it's just ur lame straw-man >There's enough info out there on sprinters doing deadlifts off BLOCKS (bullshit they will do power-cleans - that's IT), if you want I'll literally post videos of world record holders doing squats. Would be quite stupid of them if it made their most important muscle atrophy, huh?then why didn't u post bot? Mclaughlin, Bol doing powersharting squat Warholm dos Santos doing powersharting squat is the footage CLASSIFIED? xD no it doesn't exist, u're fulla shit bot >these are hurdlers hooman and? whaman roon flat also - i eagerly await for your squat footage, no i didn't search anything, didn't look for it at all and i'm gonna gamble here: there is no such footage
Man, with all this top tier knowledge that you have. That trumps everyone else's. And is the ONLY way to optimally train. Why arnt you a world renowned trainer, making fat stacks and training the upper echelons?Instead of being an neet spazz?Curious.
>>76871064>getting more and more nebulous where is my >>76871054>Mclaughlin, Bol doing powersharting squat>Warholm, dos Santos doing powersharting squatbot, u're such a lame bullshitter ahahhaha :D
My glutes are cannon balls
>>76871553>My glutes are cannon ballsmedius overgrowth and upper gluteus maximus overgrowth is actually negative glute bot - it just makes your "hips" wide up high, right under belt and it looks like ample fat :D >>76871464the partician taste is lower gluteus maximus hypertrophy >>76868658>seated glute kickback>yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor pointlower gluteus maximus is where it's at, everybody wants JUST THAT, both on themselves and in glutes of their interestso will u put up bot? >>76871074>where is my>>>76871054 (You)>>Mclaughlin, Bol doing powersharting squat>>Warholm, dos Santos doing powersharting squat>bot? u're such a lame bullshitter ahahhaha :Dput up or shut up bitch bot gpt, i wanna see one of them squat and u are going to deliver bot, u assured me they squat were u simply lying? lol
>>76870628Jealous women.Waste of functioning organs to be contrarian.
>>76871600>>76871586>so will u put up bot?>>>76871074 (You)>>where is my>>>>76871054 (You) (You)>>>Mclaughlin, Bol doing powersharting squat>>>Warholm, dos Santos doing powersharting squat>>bot? u're such a lame bullshitter ahahhaha :D>put up or shut up bitch bot gpt, i wanna see one of them squat and u are going to deliver bot, u assured me they squat>were u simply lying? lol
>>76870628Yeah but the left and the pic you posted are far from ideal too. Flat asses look like shit and you're just trying to signal how BASED and REDPILLED you are by explicitly stating how you dislike nigger asses. Jessica Biel's ass is perfect. Not too big but not tiny either. There's no need to be a retard and always do the opposite what brown people do because (unfortunately) brown people breathe too
>>76865814humina humina awoooga etc she looks great and has a well proportioned build.
>>76871042homo
>>76865814You have shit for brains. This is like asking why someone with a developed chest doesn't have a 60" chest like arnold
>>76871604>>76871586>>76871074>>76871054Asafa Powell squatting, considered the sprinter with the best form:https://m.youtube.com/watch?v=TO7qtNnTqbw&pp=ygUSQXNhZmEgcG93ZWxsIHNxdWF0It makes zero biomechanical sense that something like a hip extension would only use medius and atrophy maximus. Please post ANY source that isn't "my ego can't handle not being contrarian for five seconds"If you just lmk quickly that you think all studies on this are wrong and only you have figured out the truth in your garage, that's also helpful, then we can stop here
I want to look exactly like her
>>76871586https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/https://www.thekneejournal.com/article/S0968-0160(23)00111-4/abstractDo you think these people are retards compared to you?Just a quick yes/no please
>>76872812nta and yes.activation is a trash way to measure anything in fitness. Electromyography is dog shit. I am not saying the conclusions are wrong. I am saying this paper is shit.
>>76873195I agree with you that EMG is a poor indicator, especially for comparisons between exercises, but in this case it's 1) about whether a muscle is taken out to the extent of atrophying and 2) knee experts coming to conclusions about internal and external rotation.I take that over "but I feel a better burn".The best way we have is looking at the biomechanics, and it arrives at the same result - glute max is the prime mover for hip extension and I really don't get how a step up, for example (also something sprinters do) is so fundamentally different from a kickback that one is the perfect exercise and the other atrophies
>>76867748>>76870779>>76871064-pill me on this. Who is this? Relevancy to thread? Should I care?
>>76872812>https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/>The exercises classified as very high level of GMax activation (>60% MVIC) were step-up, lateral step-up, diagonal step-up, cross over step-up, hex bar deadlift, rotational barbell hip thrust, traditional barbell hip thrust, American barbell hip thrust, belt squat, split squat, in-line lunge, traditional lunge, pull barbell hip thrust, modified single-leg squat, conventional deadlift, and band hip thrust. no differentation between upper and lower glute max 60% will be upper glute max 40 % will be lower glute max which is not dinged it's also interesting that they say step-up is the best >The step-up and its variations may elicit the highest level of Gmax activation possibly to the stabilization requirement of the exercise.don't fucking guess asshole - FIND THE IMPULSE/LOAD THAT IS RESPONSIBLE i would say, don't care about >we need moar money, truckloads of moneys >However, due to the inclusion/exclusion criteria chosen by the authors to answer their research questions, both studies eventually excluded more ecologically valid studies for strength and conditioning coaches that investigated exercises with higher intensity (external load) and neuromuscular demand. As external load may affect exercise mechanics and the resultant muscular activationyes imbecile, airsquat has completely different mechanics than barbell squat, eggheads are fucking retarded > Do you think these people are retards compared to you?:D bot, i have direct access to everything found there, through you bot, you actively try to fuck me up USING this wealth of research, and i take it all in and do EXACTLY THE OPPOSITE - that's how i got where i am bot :D it's a very interesting read though - thx :D too bad it's metastudy, just inexperienced participants alone will make it almost useless - once u learn how to squat u stop using yer arse to "stabilize" the motion for example - i know i used to squat :D
>>76872780>It makes zero biomechanical sense that something like a hip extension would only use medius and atrophy maximus.blah blah bot - your words not mine>nick walker - He's extremely externally rotated from his powersharting past and locked in chest & spine so his lat spread is shitethat's how - by change in posture for worst u found uno washed up nigger bot fucking around with weights cause they like to "show off"his squat form looks like he has squatted 2nd time in his life lol :D and what did i say bitch bot gpt?>>76871604>>>>76871074 (You)>>>where is my>>>>>76871054 (You) (You)>>>>Mclaughlin, Bol doing powersharting squat>>>>Warholm, dos Santos doing powersharting squat>>>bot? u're such a lame bullshitter ahahhaha :D>>put up or shut up bitch bot gpt, i wanna see one of them squat and u are going to deliver bot, u assured me they squat>>were u simply lying? lolwhat else did i say: >>76868658>seated glute kickback :D>yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor pointworks ok with band on ankle of other leg too :D
>>76873210>fundamentally different from a kickback that one is the perfect exercise and the other atrophiesi think bot the difference is that upper gluteus max originates on pelvis and lower gluteus max originates >from the lower part of the sacrum and the side of the coccyx, the tailbone; from the aponeurosis of the erector spinae (lumbodorsal fascia), the sacrotuberous ligament, and the fascia covering the gluteus medius (gluteal aponeurosis).[3]https://en.wikipedia.org/wiki/Gluteus_maximusi.e spine, there is no load on spine with kickbacks probably :D and look what else i just fond bot :D>Deep Fibers>Function: The deep fibers play a crucial role in stabilizing the sacroiliac joint and pelvic girdle.>Location: These fibers are positioned deeper within the muscle and only cross the sacroiliac joint.>Connection: They have fascial connections to the pelvic floor, indicating their role in pelvic stability. very interesting https://duckduckgo.com/?q=gluteus+maximus+muscle+fibers&ia=web
>>76865814A lot of women do lunges thinking it's good for your ass but they actually make the glute less defined because they train the connection from the glute to the hamSquat/dead/hip thrusts is all you need for an attractive lower body
>>76873979no, it's all upper glute max and glute medius the lunge not to mention what will really grow - huge disgusting adductors and i feel this >>76873865>>>76868658>>seated glute kickback :D>>yes, sit on (on chair or sth) one buttock, rubber band over bent knee of other leg, pull/kick back from low anchor point>works ok with band on ankle of other leg too :Dall the way down on the leg - marked in green >>76873895>Squat/dead/hip thrusts is all you need for an attractive lower bodyback to square 1 i guess :D >>76867735>no bot that's gluteus medius :D yes the one u shill countless exercises for like squat, bench (yes bench -legh drahve), deadlift, back extensions, hip thrust, kettlebell swings also one legget squats and deadlifts, BSS - it's all this gay fucking alien and GLUTE MAXIMUS will atrophy as result cause u move differentlyno u don't want to look like clown
>>76874026>no u don't want to look like clownand u want calves of course: >>76868658>seated glute kickback for gluteus maximus - waaaw, it burns so nicely :D whoa :D xD just on my right as i sat on left :D>modified heelhook for gastrocnemius and distal (closer to knee) parts of hamstrings:>>>76868560 >and unilateral quarter-squat with full internal hip rotation - keep rotating pelvis onto working leg entire time - as the one and only VMO isolation>yes all of em isometric holds
And they say /fit/ is dead
>>76874132>And they say /fit/ is deadyou are dead bot, technically not living >>76874036>>76874026>>76873895>>76873865
>>76873838>>76871604>>76871586>>76871074>>76871054
>>76871024>>76868658>>76868544>>76867773>>76867757
>>76867750>>76867735and that's all mine :D >>76874243>>76874238>>76874233
