ASS
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
![tumblr_n8mgkbI5m01qkfzj6o1_500[1].jpg](https://i.imgur.com/KEXl5Nt.jpg "tumblr_n8mgkbI5m01qkfzj6o1_500[1].jpg")
Help me to get an ass like this.
Got decent amounts of fat on my ass, but just not rounded.
Help. Pls. Thx.
>>35085493
>Got decent amounts of fat on my ass, but just not rounded.
You mean you have a fat ass?
>>35085493
pic of ass to know what we're working with here
Gotta see some pics first m'lady.
>>35085537
seconded
That's because the girl in your picture actually lifts and has muscle there whereas if you just have fat, your butt looks saggy and "not round" as you put it.
Pics for research purposes m'lady
hip thrusts
cable kickbacks/donkey kicks
deadlifts (american deadlift preferred)
pic related is ok but is more of a full body routine
you're welcome
![dvMZdGJ[1].jpg](https://i.imgur.com/pG7HHUD.jpg "dvMZdGJ[1].jpg")
>>35085552
Clearly.
I guess what I should have said what exercises hit the glutes the most effectively.
>>35085537
>>35085546
>>35085560
The picture on the left is basically how I look like. Not me, of course.
>>35085574
Thanks!
>>35085585
I'm so, so, sorry in advance for what is about to happen. Trolls are going to come into the thread and they will be saying some very hurtful things about you. They will call you some very hurtful names. But none of those things are true. How could they possibly know? How could they possibly know how beautiful you really are? How sweet and compassionate you are? I'm so sorry about them, please do not let them hurt you.
>mfw thinking about you hurting
I just want to see you shine and flourish. You are so precious to me. I want to write poetry and sing songs about my love and adoration for you and all of your perfections. My name is Brian, by the way. I know that you're tired of all the assholes and jerks. I know how you feel baby doll. I know. I am different. I am the nicest guy you will ever meet, and if anything I'll be the one in the kitchen. I live in London. Please be in London.
>>35085585
Squats and deadlifts. It's not a meme. My ass is gloriously round and huge thanks to them.
>>35085606
Any way to grow the glutes without getting huge thighs? Since I'm just under average height and have a relatively small frame, having larger thighs makes me look fatter than I am.
squats and oats. always tighten the glutes through your workout.
>>35085585
Do this
A:
Squat 3x5
Lunges 3x8
Bench press 3x5
Dumbell row 3x8
B:
Deadlift 3x5
Glute bridges (or hip thrusts) 3x8
Romanian deadlifts 3x8
Overhead press 3x5
Lat pulldown 3x8
AxBxAxx
BxAxBxx
Add weight every workout on the 3x5 (I suggest the classic 5 lbs/2.5 kgs), go heavy on everything and if you can do ATG squats.
I had my fuck buddy do something similar and she got compliments from pretty much everyone she knew and random women in tne locker room
>>35085627
Not really. If you eat under at or just under maintenance you'll get tighter and leaner, but won't grow anywhere. If you eat over you'll grow everywhere you work and you can't really work ass without some legs. Though as you're female especially, muscle growth will be so slow that you can easily stop and change it if you notice your legs getting too big.
Also for exercises I recommend Bulgarian split squats on top of what's been suggested already.
>>35085627
large thighs look good don't worry about it
Glute bridges, barbell lunges, good mornings will shape ass without too much emphasis on quads.
>>35085674
Also, get your dietmin check and go heavy on the hip thrusts (use a barbell)
>>35085674
>>35085676
>>35085688
Thanks, everyone!
>>35085705
Dietmin check? What do you mean?
>>35085674
>3x5
>>35085585
please be in mississauga ontario
>>35085722
Diet in check. It was a typo
Squats, reverse lunges, deadlifts go a long way
>>35085723
what's wrong with that?
>>35085493
She doesn't have an ass though. She has hamstring muscle that dwarf what ass she had left at 10% body fat.
Fat, like it or not, makes a nice plump round ass. Go squat and cut more then use a magnify glass to try and find where your ass went.
>>35085585
Oh heavenly blessed beauty, do some glutes work and you'll be good.There's plenty of exercises that work them. You have nice thick thighs already.
>>35085574
nice list, should include pendulum quadruped hip extensions too.
also follow up a glute session with some single-leg glute bridges.
also the biggest factor to glute training is to really get MAX contraction at the top of every rep.
squeeze the absolute piss out of your buttcheeks until it hurts, with a couple hundred pounds of resistance for optimum booty gains
>>35085585
whatever you do, DO NOT fall for the squat meme.
your thighs are already over-developed relative to your glutes.
doing a leg-dominant exercise is NOT the answer.
you will get huge thighs, which leads to a very masculine looking behind.
unaesthetic as fuuark.
stick to deadlift and glute work.
if anything do some light plyo for your legs(squat hops and box jumps and shit).
also never train deltoids ever... anyone who recommends females train deltoids should be disregarded.
its impossible to have underdeveloped delts as a female, and even noob gains can look super unaesthetic and masculine.
>>35085676
>you can't really work ass without some legs.
....says the guy recommending squats.
fucking 0/10
these are the people giving advice on /fit/
>>35085780
strength training instead of going for the highest volume possible.
for hypertrophy volume is all that matters.
bitches don't care about having a stronger deadlift.. there is no reason to do strength training
http://www.strengtheory.com/the-new-approach-to-training-volume/
>>35085574
yup
>>35085606
nope
>>35085627
>Any way to grow the glutes without getting huge thighs?
yes! do glute exercises, not leg exercises.
there is no isolation, but you can't hardly expect your thighs to explode from doing hip thrusts.
>>35085633
dank memes, bro
>>35085674
not enough glute volume, imo.
especially on A.
i would swap out that leg work for more glute work.
maybe up it to 4x8 for mas volume
>>35085627
Glute bridge and the donkey kicks hit your glutes without hitting the thighs much. But really, for optimal and balanced shape, you should improve your body around the butt as well. And honestly nice muscular thighs on an otherwise petite girl a) looks fantastic b) provides contrast and definition that makes you look less fat, generally, than more.
>>35085780
It's the "SS is a meme" troll.
>>35085585
I R E L A N D
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>>35085585
Nice quadriceps. When you do squats, make sure your knees don't go past your toes. This will make the squat hit your hamstrings and gluteus more. Balance out your quads.
>ctrl+f "contreras"
>0 results
i am disappoint
https://bretcontreras.wordpress.com/2010/04/23/glute-secrets/
https://www.t-nation.com/training/dispelling-the-glute-myth
http://bretcontreras.com/growing-glutes-without-growing-the-legs/
http://bretcontreras.com/10-steps-to-the-perfect-hip-thrust/
http://bretcontreras.com/how-to-design-an-optimal-glute-training-program/
those articles are worth reading, and here are some 30 day challenges for glute work
http://bretcontreras.com/the-30-days-of-thrusting-challenge/
http://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/30-days-booty-blasting-moves
http://bretcontreras.com/the-30-day-ultimate-better-butt-challenge/
http://bretcontreras.com/30-day-glute-challenge/
>>35086394
brah, have you seen her thighs?>>35085585
they are well over-developed in relation to her glutes.
she looks like she already fell for the squat meme desu.
>>35086403
ss is not a meme, but recommending 3x5 to a female (with no presumed interest in strength) looking for hypertrophy is silly at best, and plain bad advice at worst.
just post your ass, holy shit. who cares if some permaneckbeards on a bulgarian banitsa discussion board see it.
>>35085698
>good mornings
weighted back extensions are more effective at hitting the glutes, and they target roughly the same area
>>35086446
dude... if she provided a model example that matches her body-type... who gives a shit?
>>35086446
k just wait
>>35086451
shut the fuck up, the principle is important
>>35086464
sounds autistic to me, but whatever..
>>35086338
>also the biggest factor to glute training is to really get MAX contraction at the top of every rep.
i really feel the need to re-iterate this point, as the importance of it seems to get lost whenever i advise people about glute training
max contraction with no weight is probably more effective than a shitty contraction with 315lb
![77ACGnO[1].jpg](https://i.imgur.com/E9n9Gcj.jpg "77ACGnO[1].jpg")
>>35086460
![1Tz0iW1[1].jpg](https://i.imgur.com/q6FLLCH.jpg "1Tz0iW1[1].jpg")
>>35086491
this hurt my neck
>>35086491
>huge thighs
>no ass
yea, avoid squats and leg work like the fucking plague.
>>35086422
>http://bretcontreras.com/growing-glutes-without-growing-the-legs/
>>35085606
Why aren't *you* posting pics, then, sweetheart?
No homo, obv.
>>35086491
>>35086495
that's a man, baby
>>35085585
>>35086491
>>35086495
Looks like a dude in women's underwear desu
>>35086495
do it like pic related pls
>>35086514
that is because overdeveloped thighs and underdeveloped glutes look masculine AF
which is why squats are probably the worst thing you can advise.
>>35086491
>>35086495
op ill give u real advice on glutes if you post another shot of those grannie panties for me. front stomach angle this time
>>35086513
>>35086514
>>35086521
Thats very flat ass but how the that looks like dude? Men are naturally more muscular than women and this includes glutes too. I would never mistake OPs pics for a man,
>>35086557
>but how the that looks like dude?
because even when guys have developed glutes, they have hugely thick hamstrings and quads.
a big booty with slender legs is where the feminine look comes from.
just look at pictures of baseball and hockey player ass.
very masculine looking, hugely thick thighs.
>>35086495
more pics pls
>Dis flat ass
F A R A W A Y F R O M L O N D O N
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>>35086491
>>35086495
That's a good base to start with. You're not fat and your proportions seems to be good. All that's left is to work out. Don't listen to the haters, men look nothing like that, lol. Tranny fags hating just wish they did have your shape. /fit/ can be a pretty toxic place for your self confidence, so I wouldn't lurk too much if I were you.
MFW thinking about you hurting.
Guys, my gf has similar problem like OP, she has huge thighs and she always complains about that. She goes to gym with me, should i tell her to stop doing squats and focus on glute excesses? She also likes to runs a lot, and I am telling her to work more on her calves, because they are small compare to her thighs.
>>35086607
>implying her glutes are not severely under developed
>implying her thighs are not severely over developed
>implying she doesn't look masculine AF from the waist down
eh...
>>35086616
>should i tell her to stop doing squats and focus on glute excesses?
do you want her to have a bigger butt in relation to her thighs?
if so, then yes.
you can always squat more later if you feel the thighs aren't fully developed
also glute bridges have less quad activation than hip thrusts...
>>35086607
I got pretty good advice, so I'm satisfied.
Thanks everyone!
>>35086643
pls don't leave without posting some more pics
>>35086654
>>35086639
I like they way she looks, I'm mostly asking this because of her, she doesn't like her thighs,she would like to have smaller, but i don't think she can do that, i saw her childhood pictures, she always had big tights, even when she was really skinny.
>mfw OP is a man and u all just got joshed
>>35086678
Big thighs are sexy but require some ass for better proportions.
>>35086678
>she would like to have smaller, but i don't think she can do that
the only way she could have smaller thighs would be if she starved herself for an extended period of time, until most of her muscle mass shrank, and then re-built her muscle, intentionally excluding the thighs.
obviously that is an unhealthy and very stupid thing to do.
and no, you cannot spot reduce.. not with muscle and not with fat.
>>35086738
That's bullshit. Dont' train a muscle group and it will shrink.
>>35085585
M A N I T O B A
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>>35085493
Pretty sure I've seen these pics of the flat, granny panty ass already, but I'll bite.
I skimmed through the thread and everybody was being all retarded. Squats are not a meme, and memes are not schemes.
Do full ROM squats @ 70% to 75% for 12 reps, deadlifts for reps, and run 2 to 3 miles 3 times a week. Make sure you eat a lot. You will have a big, firm, round ass. You will be the envy of everyone. People of all ages and genders will want to feel its consistency and put things in there if that's what you want.
>>35086691
This..I also haven't see any over developed thighs in this thread
>>35086491
Jesus Christ, get some better underwear once you've developed your ass.
>>35086491
Jesus Christ that's depressing
>>35085605
Lol
>>35088732
stfu i came 3 times to her pics
just squat
>>35085585
>I'm so, so, sorry in advance for what is about to happen. Trolls are going to come into the thread and they will be saying some very hurtful things about you. They will call you some very hurtful names. But none of those things are true. How could they possibly know? How could they possibly know how beautiful you really are? How sweet and compassionate you are? I'm so sorry about them, please do not let them hurt you.
>>mfw thinking about you hurting
>I just want to see you shine and flourish. You are so precious to me. I want to write poetry and sing songs about my love and adoration for you and all of your perfections. My name is Brian, by the way. I know that you're tired of all the assholes and jerks. I know how you feel baby doll. I know. I am different. I am the nicest guy you will ever meet, and if anything I'll be the one in the kitchen. I live in London. Please be in London.
>>35088309
OKOTOKS
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S
>>35086302
The thing is thought that beautiful high test ass is entirely due to fat distribution determined by genetics and has fuck all to do with anything else so something like OP's pic is at least attainable for someone that doesn't already have a great ass.
>>35086350
>i have no idea what I'm talking about
My gf is doing stronglifts and running 5km 3 times a week. Will she get a nice butt?
>>35086369
>lifting for girls
>>35086491
>>35086495
>>35086518
Intercourse x with me...pls
>>35086350
>don't train delts
lol faggot, you need to leave. you must have terrible taste in fitness qt's
regards,
and by regards i mean fuck off,
Jeffrey H.
>>35092429
>i think leg exercises build things that aren't legs
that is like doing OHP to build abs.
i mean yes technically ohp hits your abs... but not enough to do anything significant.
squats will grow your thighs, not your glutes.
>>35093062
no, its a lifting routine FOR girls.
girls don't need to do strength training, you fagtard... especially when it is explicitly stated they are only looking for gluteal hypertrophy and nothing else
>>35089449
Is this some kind of new species of meta-troll?
>>35092894
No unless she's an experienced runner she will have recovery issues (and possibly get injured) if she follows the standard SL progression while running that much every week.
>>35086495
phukoff lala
>>35093091
>i want my women to look like long-haired men when i fuck them from behind
find me a picture of a woman with developed deltoids that doesn't have a manly, gross upper body.
or more importantly, a body that MOST FEMALES would consider masculine and gross (because we all know you have hideous taste and want to fuck long-haired men).
it should also be noted that i am literally bisex, and fuck men, and women with big shoulders are too masculine for me to find attractive (just looks like a non-passable tranny tbqh)
>>35093154
>being this new
pls go
>>35093187
See here
>>35085605
And then here
>>35089449
Then here
>>35093154
Maybe read the thread newfag?
>>35093227
>call him new for not recognizing the writing of tinytrip
>he responds to me as if he wasn't a newfag
pls go, newfag
>>35093227
>calls other people newfag
>is the newest faggot of all
>>35093243
>he actually thinks tinytrip wrote this pasta
>>35093243
>>35093256
You are both idiots, but you are probably convinced that you are not, try reading the thread first
>>35093275
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.
>mfw thinking of you hurting
>>35085627
Men love big thighs on women, especially when there's a big ass to match
>>35093178
>find me a picture of a woman with developed deltoids that doesn't have a manly, gross upper body.
Ciara
>>35093308
big thighs make a flat ass look even smaller.
>>35093178
>lol faggot you need to leave
>>35093317
0/10
even without over-developed delts, most black chicks already look like men.
was this a troll?
or are you seriously this homosex?
use your thumbs to cover her midsection (from tits to pelvis) and tell me that doesn't look like a smiling black man with long hair
>>35085585
Ass-to-grass squats, normal squats, single-leg reverse barbell lunges with front squat grip, walking dumbbell lunges.
If your knees wobble or go over your toes you will die.
>>35093339
>homos? on my /fit/?!?
>it's more likely than you think
>>35093342
I'm a girl and I think she's pretty
You're fucking some real fucking effeminate men if they look like that
>>35093317
>You're fucking some real fucking effeminate men
i actually am.
my boyfriend looks way more passable than that when he wears his bikini.
this bitch looks more manly than pharrel, tbhfam
>>35093342
>>use your thumbs to cover her midsection (from tits to pelvis) and tell me that doesn't look like a smiling black man with long hair
Holy shit..
>>35093394
>>35093403
>looks more manly than pharrel
hahaha holy shit, it's true
>>35093394
You're reaching
You can tell it's a woman from the legs alone
And the face
And even the shoulders and arms
>>35093430
>You can tell it's a woman
i really can't, tbqh senpai.
looks like a man with a wig and shaved legs
less passable than a lot of trannies, mang
>>35093448
If trannies has these hips/legs then they wouldn't have a problem, those are usually the parts that give them away
Never seen a tranny ass that looks right
>>35093464
>Never seen a tranny ass that looks right
that is because they had overdeveloped thighs relative to glutes, probably.
slender thighs + big glutes looks feminine as fuck.
>>35093394
HAHAHAHAHAHAHAHAHAHAHA HOLY FUCK!!!
>>35093485
No, it's the hips usually
Wrong hip shape is hard to conceal
>>35093501
i need pictures to see what you mean.
i see females and males with all kinds of hip shapes and sizes..
i am unaware of one type that is specific to a gender.
usually as long as the waist is smaller than the hip it looks relatively feminine.
>>35093512
I don't know the name of any trannies but I remember a blonde one posing in black lingerie that was posted here where you could see it very clearly
Like the hips are higher than they should be or something
And fuller more to the top than towards the bottom like it should
It doesn't look downright manly but it gives it away
>>35093535
>i need pictures to see what you mean
thanks for the inane prattle, with no pictures, brah.
>>35093585
Make the picture with your mind from the description you whiny fuck
Cause like I said I don't know any trannies how would I even find the picture
>>35085724
ayy that's a rare shoutout, whats up!
>>35093605
your description a shit
you a shit.
>>35085585
>>35086514
d e n v e r
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>>35093358
he fell for the /fit/ gay meme
>>35093605
>how would I even find the picture
well if ALL trannies have them..
a cursory google search?
>>35095182
>he hasn't been on here long enough to be turned gay by /fit/
yep, its only a meme, brah :^)
>>35095383
I tried googling "tranny ass"
I wasn't pleased with what I saw
>>35095405
turn on the safesearch, brah
>>35095405
>I tried googling "tranny ass"
>I'm totes str8 though
