>be 5'3/140 manlet>obsessed with glute hypertrophy because I want that dumpy>running a high-volume Routine A/B splitRate my routine /fit/. Am I overreaching or is this the only way to escape the flat-ass curse?Routine A (Posterior Chain/Thrust):>RDL: 264 4x10 (hinge is deep, bar scraping shins)>Hip Thrust: 242 4x12 (vertical shins, 2s squeeze at top)>Abductor Machine: 104 3x30 (metabolic stress phase)>Cable Kickbacks: 50 3x30 (kick back + out)Routine B (Mechanical Tension/Legs):>Leg Press: 450 4x21 (feet high/wide, toes out, deep as possible)>Bulgarian Split Squats: 110 4x12>Step Ups: 55 3x12>Walking Lunges: 66 3x24Am I dyel or is this enough volume to actually grow?
>>77246218>Leg Press: 450 4x21 (feet high/wide, toes out, deep as possible)you might just be the gayest person at your gym and that'ssaying a lot with the type of people gyms can attractAlso no barbell squat? tf?
>>77246224>giving a shit about what people think at the gymI display my fully shaven legs and wear pink shoes, why do you care so much>no barbell squatI've thought of reincluding it but it would probably be too much
>>77246232>giving a shit about what people think at the gymlol you extrapolate like a woman too I guess some people really are just born gay. Where did I say anything about self consciousness?One of the good things about how your kind flaunts their sexuality is I know who's normal and who's going to hell right off the bat so I don't engage with the damned
>>77246249>reddit spacingwhat else have you missed in life in fear of "looking gay"?why do you bring god in a fitness thread on a chinese cartoon website? who do you think you are to blatantly say who's going to hell and who's not?
>>77246261 reddit spacing? Is that some kind of gay lingo?Launching into a tirade of nonsensical questions is another womanthing too we are three for three
>>77246218>be manlet too>HUGE lower body both fat and muscle>barely matching upper body>and complimenting myself here. i have a disgustingly frail upper body>always training upper body>never train lower body to not make it bigger>except glute bridges to stave off lower back pain>forget to do glute bridges for a good couple of years>develop lower back pain>return to glute bridges>they work for a while then stop working>pain comes back>do split squats>glutes DOMSit's so fucking over
>>77246218>Hip Thrust: 242 4x12 (vertical shins, 2s squeeze at top)is vertical shins ideal for glutes? i use the hip thrust machine (like picrel but plate loaded) and my shins are quite angled, but i could put them on the lower metal instead
>>77246267Damn, I'd hate take a bite out of you, you're like a cookie full of arsenic.
>>77246396damn bro I got the same issue with upper body, I can stop working out for 5 years and still hold the shape.
>>77246532how do we solve our issue?
>>77246265put on rubber sole shoes, lie on your back pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart > it's not going, the pulling it's enough that u try, seriously, do not arch lower back, keep it on the floor >>77246218there's one caveat to the above - u will grow obscene abs as well, is dat ok with you ?
I guess this is the thread for itI have a Hank Hill ass and I want it to be more round. What exercises will help with this?I deadlift and do RDLs and jefferson curls and squats and zerchers and stuff a lot but that's about it
>>77247319split squats with forward lean and whatever this anon is writing >>77247203he needs to elaborate or post a video because idk wtf he's talking about.make sure that you're actually feeling your glutes contracting every single rep.
>>77246232holy hell you look good bud. also no way are you straight using that image over your face. <3i would not change a thing, you are probably butt mogging the ladies in the hip thrust corner as is.
>>77247319Well obviously the shit u do produces Hank Hill arse cause u'd be Greek sculpture arse with all these supposed "glute" motions right? It's the rong glute they "do" , the medius.The right glute is here >>77247203>put on rubber sole shoes, lie on your back & pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart>> it's not going, the pulling>it's enough that u try, seriously, do not arch lower back, keep lower back on the floor
>>77247340No he >>77247353>Well obviously the shit u do produces Hank Hill arse cause u'd be Greek sculpture arse with all these supposed "glute" motions right? It's the rong glute they "do" , the medius.>The right glute is here>>>77247203 #>>put on rubber sole shoes, lie on your back & pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart>>> it's not going, the pulling>>it's enough that u try, seriously, do not arch lower back, keep lower back on the floordoesn't, it's perfectly clear what he said, u're just retard
>>77247203>put on rubber sole shoes, lie on your back pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart bro its called a a sliding leg curl
>>77246249stop with the Christ larpingJesus said to love your brothersalso we are all damned, only Jesus can save us
>>77246218>Hip Thrust: 242 4x12 (vertical shins, 2s squeeze at top)jfc I see chicks do more than you>Cable Kickbacks: 50 3x30 (kick back + out)30 reps? who told you to do that? And just go straight back.I have a "butt day" seperate from regular leg day-3 sets of barbell hip thrusts (working sets just shy of 7 plates/655lbs)-3 sets cable kick backs 130lbs or so-3 sets cable "good girls" -3 set leg curlsAnyhoo my glutes are unreal and I consider myself a glute expert.If you're having trouble growing them and you're actually eating and lifting right, try 5-6 sets of hip thrusts.Also lose the RDLs, step up, lunges and all that gay shit.Hip thrusts should be your primary exercise for glutes. Its one thing women actually got right.Also do your glutes twice a week like everything else should be done.
>>77248344also the 2s squeeze does nothing. Moving the weight up and down is grows muscle not squeezing it
>>77248346correction - I do cable "bad girls" on butt day.Good girls I do on the machine on leg day.Leg day is 5 sets leg press 8-12 reps5 sets calf raises 8-12 reps5 sets good girlst. glute anon
>>77248349>post glutesok not a good pic but you get the idea62" 230lbs
>>77246218I want bigger quads but I can already annihilate someone with a front leg kick. Like I can take any kind of roundhouse like nothing but the way I hit the bag I'm way more scared of me than I am you.
>>77246218is your ultimate goal to get pounded in your asshole?
>>77248321>bro its called a a sliding leg curlhttps://www.youtube.com/watch?v=kkkTfzi2gj4it's NOT a glute bridge what i just invented, glute bridge is medius like everything else in this thread: >>77247319>I have a Hank Hill ass and I want it to be more round. What exercises will help with this?>I deadlift and do RDLs and jefferson curls and squats and zerchers and stuff a lot but that's about it>>77247353>Well obviously the shit u do produces Hank Hill arse cause u'd be Greek sculpture arse with all these supposed "glute" motions right? It's the rong glute they "do" , the medius.no bitch bot gpt - butt stays on the floor >>77247203>put on rubber sole shoes, LIE ON YOUR BACK & pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart>> it's not going, the pulling>it's enough that u try, seriously, do not arch lower back, keep it on the floor>there's one caveat to the above - u will grow obscene abs as well, is dat ok with you ?>>77247353>do not arch lower back, KEEP LOWER BACK ON THE FLOORlie on your back ok? and then lumbar spine glued to the floor and arms overhead - then it's glute max and gastrocnemius and abs
>>77248375I want to mog women and everyone to look at my butt
>>77248413>it's so HA! gayyyyYYY!!!whereas Hank Hill arse isn't - sure bitch bot gpt :D u always run this gimmick that when something is good then wanting it is "gayyy" in your book - newsflash, sodomites like everybody love the sexy body and sexy means healthy and proportionate, lack of glute max is the opposite of thatone of the most prevalent sodomite fantasies is turning otherwise healthy straight male gay, in actuality sodomites do not lust over themselves, they instinctively recognize illness and dysfunction >>77248401>no bitch bot gpt - butt stays on the floor>>>77247203 (You)>>put on rubber sole shoes, LIE ON YOUR BACK & pull yourself on the floor sliding on your back - the glute you actually want, glute and calves (gastrocnemius) :D do not splay knees apart>>> it's not going, the pulling>>it's enough that u try, seriously, do not arch lower back, keep it on the floor>>there's one caveat to the above - u will grow obscene abs as well, is dat ok with you ?>>77247353>do not arch lower back, KEEP LOWER BACK ON THE FLOOR>lie on your back ok? and then lumbar spine glued to the floor and arms overhead - then it's glute max and gastrocnemius and absfirst u establish the pulling motion and pressing with feet flat on the floor, pressing down with glute max so that feet don't slide, then feel up ribs being pulled to pelvis, i like to fold blanked and place just where ribs start so that there's more space for lumbar spine to bend when abs flexit's the position of lower spine and coccyx that determine which glute will be used, that's why i say with full confidence that ENTIRE fitness edifice doesn''t have ONE motion for glute max, and it's clearly visible in the results upright paced walk uses glute max, but it's another complex topic to explain what it means these dudes on the right are soldiers>>77248401 soldiers walk
