Squats
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You are currently reading a thread in /fit/ - Fitness
I need a bubble butt for high test bf as fast as possible. What would be the best routine to get the most perfect ass ever?
>>34880987
Sitting on my face
;)
Plz respond
There was this chick at my gym today with one best asses I've ever seen, doing like 8 sets of squats for 6 reps. I'm not saying that is the most efficient, but if it's all that chick is doing, then it's definitely working. Also saw her doing lunges when I left.
>>34881022
How much did she squat?
>>34880987
A
Deadlift 3x5
Glute hip thrust 4x8
Stiff leg dradlift 3x10
Lat pull down 3x10
B
Squat 3x5
Lunges 3x10
Dumbbell bench 3x10
Push ups 3xf
AxBx
>>34881164
Thanks anon. I'll do that.
>>34880987
SUMO DEADS
U
M
O
D
E
A
D
S
>tfw no gf who squats
>>34881094
90 kg, ass to grass
I even saw some chicks cheking her out lmao
>>34881184
two thing:
low-bar squats, not high-bar
progressive overload. don't just go and do the same weight every time and expect results
>>34881203
obv lie
>>34881227
I'm not kidding, I'm going back tomorrow I'll see if I can sneak a pic. it was the bar plus some really decent weight so I'm guessing it was like 90 kg
>>34880987
SS+GOMAD
>>34881246
This t.bh family
>>34880987
Dozen posts telling her to do SS
Not a single picture of a girl who did SS with a nice ass.
Shilling or stupid.
Maybe both.
>>34881305
Literally the only post that mentioned SS is this one >>34881246 and it's an obvious memespouter retard. A retard like you I guess.
>>34880987
>as fast as possible
You're already fucking up
>>34881818
What i meant was without loosing time with less than optimal routines.
>>34881164
lat pull down, db bench, and push ups dont do shit for ass.
Romanian deadlift is 100x better than stiff legged.
if this was meant to be a total workout, there's almost nothing in there for shoulders.
2/10 apply yourself
>>34880987
you should really avoid squats.
they hit glutes less than deadlift.
if you feel the need to squat, at least do kneeling squats.
hip thrusts are the #1 glute exercise
glute bridges are great too.
pendulum quadruped hip extensions are almost as good as hip thrusts, and for a unilateral exercise, it is unbeatable.
cable leg kickbacks are good.
but gluteal activation is maxed when knees are flexed to 90 degrees, and hips are at 0 degrees (or even hyper-extended)
for this reason, straight-legged exercises are less than preferable, but make for GREAT accessory work.
seated goodmornings, american deadlift, weighted back extensions for the upper butt/lower back, if you feel that area is lacking.
listen to every jot and every tittle that bret contreras has to say on the subject.
he has some academic literature published as b.contreras, that shows emg gluteal activation on different exercises.
but he also has a bunch of great articles on t-nation and his own website that will tell you all you need to know about glute development
Squats do much less for your butt than they d for giving you tree-trunk , t-rex thighs.
If you want a nice butt you should be doing much more weighted donkey kicks than squats.
>>34881867
>listening to that shit-tier advice
no thanks.
bret contreras > some shit-tier tripfag
>>34883117
not him, but telling a woman to workout deltoids is THE WORST advice you can possibly give.
that is where women start to develop that masculine look.
few women want to have broad shoulders like rhonda rousey... makes you look like a tranny 2bh
>>34883136
what this guy says, except pendulum quadruped hip extensions are a much better exercise than weighted donkey kicks.
>>34883140
>a few dumbbell presses will make you have rhonda rousey shoulders
>2015 still believing this garb.
>>34883186
a few women already have over-developed delts without ANY resistance training at all.
you cannot have underdeveloped delts as a woman, and there is no need for them functionally.
why work them out at all?
just do shit like push ups if you want to work delts, that way they won't grow at all.
>>34883207
>just do shit like push ups if you want to work delts
yeah actually i can agree with that.
are hip thrusts better or are glute bridges? seem the same to me desu, one you're against a bench the other you're on the floor
>>34880995
no
>>34881022
no
>>34881164
nooope
>>34881191
no
>>34881220
yes... but only if you are going to be doing back squats anyways... otherwise no.
>>34881305
i don't think this man can read.
maybe why he hasn't read starting strength (for a beginner learning linear progression, it is a great book. and outside of the nutritional advice aimed at underweight teen males, there isn't much to disagree with - i fell for the "ss is a meme" and because of that it was months before i learned how to properly progress)
>>34881867
fuck no. bodyweight donkey kicks? as much ohp training as a man looking to broaden his shoulders? only squat, dl, and (presumably bw) back extensions?
why do people listen to this garbage faggot?
>>34883117
yes
>>34883125
hell yes
>>34883136
kinda exaggerated, but only a little bit, so mostly yes.
Is increasing butt size better with fat or muscle?
I want a firmer butt, so I'll definitely include squats, but should I gain about 10kg to increase my butt size?
I'm 50kg now btw.
https://unsee.
cc/sepatomu/
>>34883299
Lift.
>>34880987
>as fast as possible
You aren't going to make it.
Btw,
>read the fucking sticky, cunt
>>34883221
>yeah actually i can agree with that.
that's because i am always right :^)
>>34883237
>are hip thrusts better or are glute bridges?
to some people they are exactly the same, for me, i get a tiny bit more out of a hip thrust.
i could imagine someone getting a whole lot more out of a hip thrust.
basically, with your shoulders elevated, your hips can sink much deeper (whereas when laying on the ground, they are limited by the floor)
this gives you a much larger ROM. now if you can maintain tension on your glutes throughout the entirety of the hip thrust (even when your hips are all the way lowered at the bottom), then hip thrusts are going to be a lot better for you.
if you are like most people, you are going to lose gluteal tension on the eccentric phase of the ROM, once you sink low enough.
that being said, using mind-muscle connection on the concentric phase allows me to feel it a little bit (not that much 2bh, but i am contracting my glutes, and there is a bit of resistance) in my glutes.
tl;dr: you go lower on a hip thrust, for a bigger range of motion, which may or may not help
i should also mention the importance of following up weighted glute exercises with bodyweight glute exercises.
a lot of times with weighted exercises you can't get a "full" contraction on the glutes (Where you squeeze the absolute fuck out of them, so hard it almost hurts-ish)
so if you do some single-leg glute bridges or something with bodyweight afterwards, and focus on getting that full contraction, you can put an ENORMOUS amount of resistance on the glutes.
resistance band training is great too.
webm related
>>34883325
>mfw i have been on /fit/ for years and never read the sticky
>>34883330
should i be going slow on the eccentric phase like i do with other lifts, or slow on the concentric? and to clarify, the eccentric is the lowering your ass right?
Don't know if related but don't feel like making a whole thread for this
How often am I supposed to add weight to my squats for glorious legs? When is it the right time to move up to see progress?
>>34883299
the thing about fat, is you can't selectively make it go to your but.
if you are genetically predisposed to having a lot of adrenergic receptors in that area, you will carry more bodyfat there, so increasing the bf% by a little bit might not be a totally stupid thing to do, as long as you DO NOT get carried away with it, and maintain your bf% pretty cautiously.
if you find yourself getting more of a muffin top than a bootybutt, then cut back down.
but at your weight, unless you are short (because weight really means nothing without height) you can probably afford to gain 10kg.
if you are shorter, maybe just 3-5kg or so.
probably no more than 10kg unless you are amazonian
>>34883358
i dont think i'll be doing that webm at my gym. what about lunges or something for full contraction after weighted glute exercises?
or something else other than single-leg glute bridge? what about donkey kickbacks
>>34883386
when you can do the amount you're currently on
>>34883373
Try 3x5 suicides
>>34883382
you don't have to go super slow, but yea, you don't want to half-rep this
>the eccentric is the lowering your ass right?
correct.
>>34883386
if you are new to lifting, you should be adding weight every time you work out.
consider reading about linear progression.
i think they have something about that in the sticky (could be wrong about that)
rippetoe says to add 10lb (5lb on each side) everytime you go to squat.
if you stall, eat more.
this will help you on your weight gaining venture too, assuming you are also
>>34883299
>>34883460
but i look better than you, and know more about lifting than you.
i just don't read shit aimed at uneducated toddlers, naw mean?
also shouldn't sets of suicide go xF?
>>34883386
Every day.
>>34883460
great for building fast-twitch muscle fibers and agility
an integral part of any athlete's training
>>34883501
well... you shouldn't squat every day, anon...
got to have rest days, or your lifts will plummet
>>34883501
>>34883510
i prefer power cleans and box jumps, myself.
>>34883516
kekked
>>34883511
>what is the Bulgarian method aka squat every day?
Good call, anon. Way to fly that newfag, DYEL flag and fly it proud.
>>34883524
those are nice but you need to practice your quick cuts as well
>>34883435
I'm 171cm tall, which seems to be slightly taller than the middle ground
I was going to start a topic, but this one is close enough.
I'm a man(let) who just used an exercise bike for the first time in years, now I can feel it in my thighs. I was hoping to work on my ass as well as my shitty heart, but now I've got a pain in my lap instead. Are there any exercises that are as mindless and repetitive as bike-riding that will be a pain in the ass instead?
>>34883291
those are weighted donkey kicks
are you op?
>>34883125
What can I do about posterior pelvic tilt, if anything? That gives me serious flatbutt.
Second pic in pic related.
I don't really get why people are bitching out doing a complete routine. Girls who do bench, OHP, and rows once a week won't all of a sudden turn into hulks in the upper body considering people complain that SS turns you into a no upper body twink with a huge ass
>>34883140
retarded
>>34883536
that is squatting every work out
not squatting every day.
you still need rest days in between work out days.
fucktard.
>>34883556
never heard of this... or was that a suicide joke?
>>34883565
yea 5'7 and 110lb is pretty anorexia mode.
125lb is a good weight, maybe 130lb.. just make sure you build some musculature.
>>34883680
no weighted donkey kicks is a shit-tier version of those with ankle weights.
just because you meant pendulum quadruped hip extension when you said weighted donkey kick, doesn't mean the two terms are synonymous.
>>34883719
>SS turns you into a no upper body twink with a huge ass
this is true tho, except you'll have big quads/thighs, and ok ass, along with twink upper body
>>34883742
I talked to him about it and he said he was referring to standing ones on a cable machine, I don't think he knew what to call them. I don't either though
Plus I'm not him, I just gave my gf the routine and she is looking better already, her upper body looks good too. Not buff, but it improved her posture and got her to stop rounding her shoulders
>>34883743
sounds perfect for girls if you just add in some hip thrusts and glute iso
>>34883719
>implying there aren't a fair portion of women who have overdeveloped delts before they even touch a barbell
found the faggot who wants his women to look like long haired men from behind.
>>34883716
strengthen lower back.
stretch abs.
its probably the first one more than the second.
hard to know, as it can vary on a case-by-case basis...
plus i am a chemist, not a kinesiologist, so i really don't know jack shit
>>34883743
>ohp
>bench
>dips
>pull ups
Yeah.. nah.
>>34883760
>standing ones on a cable machine
"standing cable leg kickback"
or
"one-legged cable leg kickback"
or just cable leg kickback if you aren't autistic.
>>34883782
>doing those once a week for only 3x5
>while doing squats every single workout
yeah...enjoy your dyel trex muh functional strength so i can carry fedex boxes
>>34883769
found the faggot who thinks women who touch a weight will explode with muscles
>>34883790
oh yep I've heard of these. Thanks
>>34883760
>got her to stop rounding her shoulders
this is from rear delt work, not front delt work, bee tee dubs
>>34883760
>>34883790
also it should be noted, that according to b.contreras' emg data, gluteal activation is maximal when knee is flexed to 90 degrees.
for this reason i generally avoid straight-leg exercises, but the difference is so negligible it probably doesn't matter at all, assuming sufficient weight..
if you could attach the cable above the knee, allowing you to bend it, that would be optimal.
but cable leg kickbacks are a great exercise, which is why i gave them a cursory mention, way back in
>>34883125
>cable leg kickbacks are good.
>>34883794
>implying most women willing to work out aren't too muscley already
gross.
>>34883794
find me a serious female lifter who doesn't have overdeveloped delts.
just one.
out of the hundreds of thousands of women that lift weight, and post pictures of themselves..
find me just one who has delts that aren't ugly and overdeveloped.
>inb4 you love women with shoulder boulders
>>34883794
>women who touch a weight will explode with muscles
what are noob gains?
you don't need to be lifting more than a few months before you get visible amounts of hypertrophy.
>>34881227
How is that a lie? My buddies gf benches 145bs, squats 215lbs, and only weighs 130lbs. And the only reason she's that heavy is cause of dem der muscle gains.
>>34883299
10kg is 20% of your current bodyweight.
Aim for smaller goals first before you decide to go that far.
>>34883877
yes if you have male levels of testosterone
>>34883855
https://www.instagram.com/allisonnyc/?hl=en
>>34883742
quick cuts was meant to play off the suicide riff, but it's also a term
like when you change direction quickly
>>34884360
This. Bulgarian split squats got my ass a lot bigger than just reg squats. But then again I'm also on just a regular lifting schedule too.
Bulgarians, kick backs, lunges.
>>34885038
It's not the best butt, but it's my butt.
I actually am going to do a winter challenge and see if I do just ridiculous amounts of unnecessary ass exercises if it will actually work.
>>34883716
At least part of that's going to be just fixing your posture, making sure you stand up straight.
>>34880987
>eat more
>deadlift
>squat
>lunge
>hip thrusts
>be a black woman
enjoy your ass
>>34885099
Op here, i think you got a very nice butt! Can you pls post your weekly routine?
>>34885038
lowbar kneeling squats are objectively the best for gluteal development.
that being said bulgarian split squats are much better than regular lowbar
>>34884138
>https://www.instagram.com/allisonnyc/?hl=en
alright, that is borderline but acceptable.
i will definitely concede that.
now that we have this established, do we know what her shoulder regimen looks like?
i am guessing there is little to no ohp.
>>34885099
you can barely see the butt. This is a picture from in front
>>34881191
>sumo
Your not gonna make it brah
>>34885099
>I actually am going to do a winter challenge and see if I do just ridiculous amounts of unnecessary ass exercises if it will actually work.
bret contreras has a bunch of silly "challenges" for your booty-butt if you want to check them out.
http://bretcontreras.com/category/30-day-glute-challenges/
imho your thighs are more than proportional. focus on bringing your glutes up to parr before focusing back on your thighs.
keep in mind it is literally impossible to fully isolate glutes, and 99% of butt exercises are hitting hamstrings, at least a little bit.
even hip thrusts has a considerable amount of quad and hamstring activation.
so don't feel like you are neglecting your thighs by focusing on your glutes.
>>34883140
>bret contreras > some shit-tier tripfag
Muh appeal to authority
>>34885434
>implying that advice wasn't garbage
we can debate the minutiae of relevant theory, if you want.
but obviously when we look at the data, we are probably going to end up agreeing with the guy who published 50% of it...
>>34883716
Need to have hamstrings strong, lower back strong, abs strong.
So fix it with deads
>>34885307
fool. that girl has better genetics thn you and i guarantee she wont post a shot of her glutes WITHOUT arching her back or some weird angle
>>34885099
Plz post diffrent angle, cant really tell much from this angle
>>34883291
You can't defend SS then go on to shit talk an exercise routine that's litterally SS with some shit added on.
And high rep high weight is the only reliable way to put on mass.
Anything else is bullshit.
>>34883855
I don't know why you hate OHP ao mu h
One of the workout options from Bret's book has OHP 3x8 just the sane as that other routine does
>>34885646
She doesn't want thick shoulders.
At best she should just do one or two sets of 3-5 reps once or twice a week to build strength and minimize mass growth.
Done and done.
I mean, if you keep pushing bodybuilding and mass building workouts to women who have the geared female athletes and fitness chicks in their heads then they are absolutely going to rebel. And the fact that none of the people suggesting anything have any pics basically just makes everything completely suspect.
It won't be long before she simply ignores everything save for how to build a nice round donk and do stripper pole exercise or palates for the rest of her body.
>>34883494
This.. My first 6 Month i didnt read it either. Decided to do it though, i case i missed out on something.. I knew everything already.
>>34884360
This is mostly better photo posing
She did put on some mas though
There's a girl that comes to the gym I go to and she has a very nice ass. She does a fuckload of bodyweight squat variants, lunges. She also does normal squats, goblet squats, hip thrusts with some weight resting on her crotch.
Aside from that she uses the stationary bike and the stairmaster machine. Sometimes I've seen her on the pussy machines (The ones that train abducturs and adductors).
>>34880987
http://www.strengthsensei.com/glute-training-a-womans-secret-to-looking-great/
>>34887028
http://www.strengthsensei.com/glute-hypertrophy-workout/
this is overcomplicated...pick best 3/4 exercises from either
![AtnOzwP[1].jpg](https://i.imgur.com/lUJcqC8.jpg "AtnOzwP[1].jpg")
>>34883299
Cat penises are so cute.
I like playing with my cat's penis. Especially after neutering. He can't get hard anymore so it doesn't feel sexual.
>>34883716
I think I have swayback.
What's to do to fix it, anons?
>>34887074
same here, what do?
i went to a physiotherapist and i think he diagnosed me wrong with anterior pelvic tilt and went on from there. what i actually have is a swayback (this picture describes my posture perfectly), combined with mild scoliosis. how does one go about fixing that?
on topic - the only time i ever got doms in my glutes was from doing weighted lunges, never from squats. i take that as indicator that lunges are goat for glutes
>>34883140
Jesus christ and to think a haughty bitch like you is asking for advice to get a `high-test` bf.
You don't even have the discipline to work anything but your ass, how do you expect to get anywhere you stupid dyke.
>>34881022
>8x6
Bruuuuh
>>34887028
That girl.doesnt have a good ass though
>>34883494
It says 3x5 you fuckhole
