Me and this girlie are going to the gym today. She has never done anything other than cardio and a bunch of pleb machine work.
What should I start her off with? Anyone else bring a grill to the gymnasium? Thanks /fit/. You're the best. N-no homo.
sticky reads x F
Deadlift, squats, leg lift, lunges, more squats.
>>35135275
you know how girls are bro, she can't read.
>>35135284
so just work the legs / glutes? got it.
>>35135270
bamp.
>>35135270
deadlift 5x1
ez-bar cable preacher curl 3x21's
db hammer curl 3x20
face pull 4x15
Just tell her it's OK to mire me. We'll be eye fucking every time you turn your back.
>>35135469
yeah sounds about right. I'll have to do the diddlys for sure. maybe bench and squat too. i'm just tryna get her good goin for the good good ya herd?
>>35135502
lol no sweat brah. I'm like 6'6" 205, good luck with that.
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squats are for legs, not glutes
ADL/RDL actually hits glutes pretty well, though.
avoid delt work
do light lat work
>>35135590
>>35135645
>shit-tier broscience infographic
find a source of info on gluteal activation on varying squat depths.
spoiler alert: you won't find it (it doesn't exist)
>>35135680
the top number is mean activation
the bottom one is peak activation
,,in case that wasn't obvious
>>35135590
I strongly recommend hip thrusts and weighted bridges for sick ass gains. Get her on some donkey kicks and/or kneeling leg raises too. I used to think I just had to squat more and in different ways to get a good ass, only started making a real difference when I added the above exercises. I mean squats are a great exercise, just not really optimal for glutes.
>>35135583
Me too, but you ugly son.
>>35135739
i'm solid beef bro, come at me. I dare you.
>>35135270
Try not to fuck her joints up
>>35135680
>BW Fire Hydrant
>BW Quadruped Hip Circles
>Quadruped Band Donkey Kick
the fuk
>>35135762
I'm not trying to fuck your shit tier girlfriend, just let her know it doesn't bother me.
>>35135583
My fellow /pol/ack we takin over
>>35135311
That's all I see em' doing anyways
>>35135270
>>35135270
2pl8 squats
SS + GOMAD
>>35135583
So you're a skeleton.
>>35135762
>mfw your gf going to be sucking all the guys in the back of the gym while you're doing your sqwats
