i have no ass and i need an ass by 2027 or i might pass away. tips ? i only know how to run. and before you say squats. like how do you decide what to do in the gym
let me sniff out an answer for you
>>76970009riding the stationary bike for ~60km a week (2hours) and running a couple of hours has made my arse nice and plump and firm.
>>76970009>what to dofind a flat chested gym skank who is making up for her lack of tits with a massive arse and follow her workout plan.
>>76970009leg press machineDumbbell walking lunges.
>>76970009hip thrusts + split squats
>>76970526>hip thrusts + split squats>>76970515>leg press machine>Dumbbell walking lunges.>>76970029>stationary bike for ~60km a week (2hours) and runningnah, apparently newest not published yet science says step up: https://www.youtube.com/watch?v=1BbKMNG9nFc
>>76970009try to feel your gluteus working while doing the ass exercises, most people have hamstring/lower back compensations
>>76970009Try out a few exercises and pick the one that work the muscles you need and that you like. For me, leg day looks like>DB squats>DB RDL>Step ups (with weight)>Seated leg curlsbut I deliberately keep it light cause I’m cutting and I erg row like 3x a week
>>76970587>not published yetThe basis of scientific research is not confirmation, it's falsification. Peer review is only the initial stage of falsification, the real gauntlet is when other researchers evaluate the material and offer their insights. If the publication doesn't stand up to scrutiny, further research is required to come up with a new idea that doesn't have the weaknesses in data analysis or data interpretation that have been exposed. If research has not been published yet, it hasn't been successfully or unsuccessfully falsified yet, which means its validity and reliability has not genuinely been put to the test yet. Unpublished research can always be interesting, but should never be taken as a reliable description of real-world mechanics.The guy you linked has a good approach, but you can tell he's not really involved in the research himself. The citations are copy pasted from pubmed's citation generator, which is a dead giveaway that someone is not a researcher. And, unfortunately, sports science is not a real science, it's kind of like archaeologists that dig up a bunch of pots, and then make all sorts of claims about how humans in the past thought and behaved, even though they have never even opened a book about psychology or neuroscience. Out of all his references, the only really credible journal is this one: https://intjexersci.com/Guy has a really good approach, better than like 95% of fitness youtubers, but you can't put a lot of stock into stuff like this. Tom Purvis is a great resource for functional anatomy: https://www.youtube.com/watch?v=Av3LO2GwpAk
>>76970009Do whatever Pineapple Brat does.
>>76970603>most people have hamstring/lower back compensationsno that's just human anatomy bot, it happens for everyone, it's not a compensation either - it's simply the way humans move under load in these "glute" exercises https://www.youtube.com/watch?v=SqO-VUEak2M&pp=ygUPZ2x1dGUga2lja2JhY2sgeven if u manage to keep pelvis in check your spine will wiggle gluteus maximus is originating on spine, and when u move in spine not hip it doesn't grow>>76970613>>Step ups (with weight)no, thots mostlyy adductors and vastus lateralis and gluteus medius bot the only reason i brought it up bot: >>76970587>nah, apparently newest not published yet science says HIGH step up:>https://www.youtube.com/watch?v=1BbKMNG9nFc [Embed]is to bring attention to how close my version of glute kickback is to step up - it's basically distilled glute max stimuly from step up :D >what version of kickback seated, on one buttock and upper thigh, rubber hooked at knee height in front of you and on foot, slide foot back on the floor as u extend hip, just the very end of hip extension why it works? cause when u sit one one buttock and upper thigh and kick back in this position pelvis and spine is STABLE
>>76970654I can never grasp what the fuck you are trying to explain, you are rambling all over the fucking place.
do seated glute kickback - it actually works gluteus maximus unlike everything else >>76970654>>76970760>I can never grasp what the fuck you are trying to explain, you are rambling all over the fucking place.well - i can't fix stupid bot, and it don't matter that u're just pretending :D
>>76970009This is the routine I gave my gf and some other women and it works well for overall fitness with an ass emphasis. Just do this 2-3x per week aiming to increase reps each time. When you hit upper bound of reps, increase weight. Do 30-60 mins LISS 2-3x per week and (ideally) HIIT 1x per week for cardio on off days.Hip thrust (machine or barbell) 3x8-12Incline press (machine or dumbbell) 2x8-12Leg press machine or squats 3x8-12Lat pulldown 2x8-12Weighted sit ups (hold dumbbell on decline bench) 2x12-15
>>76970009Hip thrusts + leg press is doing wonders for my gf. She already mogs all thots at our gym, but i want her ass to get BIGGER so she can sit on my face and i can die a happy death
>>76970775>This is the routinehas nothing to do with >>76970009>ass and i need an ass by 2027 or i might pass away. tips ? i only know how to run. and before you say squats. like how do you decide what to do in the gymbot the arse u always wanted on yourself and the interest of yours is achieved with LOWER GLUTEUS MAXIMUS development >>76970767>do seated glute kickback - it actually works gluteus maximus unlike everything else>>>76970654 (You)
>another thread ruinedActually kill yourself.
BOY DO I HAVE THEBOOKFOR UUUUUUU
Gain weight and pray or BBL/lipo.People will cope because they're praying their flat ass gf will get an ass in the gym but it won't happen and never has. A good sized female ass is 90% genetic fat placement, muscle makes no real difference as its not like guys DL and squating 10x the weight girls ever do look like kim kardashian.
>>76970654take your meds you fucking mental patient
>>76970654>>76970767>>76970783Just so you know, vid related is the guy making these posts
>>76970009> i need an asswhy?
>>76970009pic related, hip thrust, and leg curls
>>76970009Hip thrusts are the only actual glute movement
>>76970648>Pineapple BratGoddamn…., why did you have to bring her to the table, bro.
lungesbulgarian split squatleg presship abductorhip thrust
>>76970587guy is just talking about glutes maximus.>>76970645good video about squad anatomy
>>76971042Yeah she's beautiful>>76970009Pineapple Brats sells programs btw, might wanna consider that cus she has one of the most impressive "glow-ups" of a female lower half i've seen.
>>76972422This moon faced bitch is so ugly. She looked better before as well btw.
