Hey fit
I'm a 105 lb woman and I've been struggling to get a butt. It's my main flaw, I have tits, I'm skinny, but I don't have a fucking ass and no matter what I do, how much I run or squat I just can't seem to get one. I've been trying for about 4 months now but have seen no results.
Can you guys recommend anything to me?
4 months isn't that much time. Check your diet and make sure you're bulking. You can't build muscle without the proper materials.
>>35361940
Try eating food. My gf has the same problem at 5' 3 and 110 lbs, but she can't even eat 2k cals a day.
>>35361940
Are you gaining weight?
>>35361940
This is my old routine. It worked pretty well for me.
Though I would change some things nowadays... you know what, I'll make a new one, just gimme a moment.
>>35361981
I gained about 2 lbs
>>35361940
Going to need a picture to asses situation and provide a targeted routine + diet plan
>>35361985
Thank you
>>35361998
Please help me ja rule! This is my dumpy butt
I didn't really have a diet plan, I've just been trying to eat stuff that I know have carbs or a ton of fat
>>35361990
that's your problem. you need to eat more to develop the muscles.
download myfitnesspal and count your calories. like religiously. eat at a surplus for however many months to build dat ass, then cut for another few months to get trim.
>>35362123
Gonna have to direct you to Kanye West's workout plan. The testimonials speak for themselves
https://www.youtube.com/watch?v=ylT16QB6Uig.
>>35362123
I like what I see. Post one more pic with better quality.
do you do lunges OP? you should.
Plus most gyms have machines strictly for butts
>>35361940
LONDON
O
N
D
O
N
>is 105lb skeleton
>"why dont I have an ass?"
cause you are a skeleton
eat more
>>35361940
>>35361985
>>35361999
Here!
These are the best exercises for your legs and specially butt.
I didn't include deadlifts and stuff because they work the upperbody (which I can't work), but if you wanna do them you can just add them on the day you want.
I've successfully used barbell hip thrusts, glute ham raises, and good mornings to get a WAY better looking ass.
Before, I was squatting heavy, without any of the above accessories, and I was mainly training my quads. My ass was flat and square-shaped.
Now... it's noticeably better. It's still not 10/10, but, it's not a train-wreck either.
>>35362123
You have the perfect body to cosplay as Lucina
>>35362541
The volume is too high if you're going to be working nothing but lowerbody. Most females will likely need an upperbody movement too.
You could sub Day A down to:
-LB Squat
-Stiff Legged Deadlifts
-DB Chest Flies
Day B:
-F Squat
-Sumo Deads
-DB Front Lat Raise
Assuming you're using proper form, LB Squats should tire the vast majority of the leg structure being targeted by the later exercises in
your recommendation. A general set structure to get the same overall muscle involvement/breakdown could be easily achieved by doing
the first two exercises 3x8 with 75-80% 1RM, a forth set on both 'til failure with an elongated rep (5 sec up, 5 down) at 50% 1RM, then
treating the third as an accessory and 4x12-15 at 65% 1RM.
Same overall effect with the benefit of being 12 sets, not taking an ass-ton of time, and simplifying the overall workout, especially since
the OP has been lifting for less than four months.
>>35362123
>falling for the all girls must have a big butt meme.
If you're doing this to try and attract your preferred sex.
Please stop, small asses are cute and there is someone out there who likes it.
>>35362705
>>35362663
If she's gonna do upperbody, the press and chinups are much better than flys and raises.
And I REALLY recommend hip thrusts, the quadruped hip extension and the abduction work. It makes a huge difference for building the glutes.
Just squatting and deadlifting really isn't enough.
The adduction work is also very good for the overall aesthetics of the leg.
It looks like high volume, but really, it's bodybuilding work. There are too many important stuff to target when it comes to bodybuilding and the lower body.
>>35362739
Yo trappy, since you're about:
Got a tranny flatmate who I'm dragging to the gym when she gets back from family. Not on HRT yet. Any advice regarding shit to do and avoid?
>>35362705
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
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
>>35362739
Chinups and Presses are flat painful after Front or Lowbar and Stiff/Sumo, especially after slow reps. I'm thinking from the perspective of DOMS and potential pulled
muscles; recovery time is a lot easier unless the recommendation was low weight (less than 75% for 8 reps). Granted, upperbody work is traditionally done before
lower due to overall muscle recruitment, but really, I mentioned DB work for pec development without exorbitant amounts of arm work. For whatever reason, tons of
women hate having non-atrophied arms.
Hip thrusts are by no means terrible; they're great, but so are SL Deads. Correct form is just a hip thrust with the addition of light forearm and pec development.
Same goes for Sumo; fantastic hamstring exercise. Accessories are set aside for the purpose of hitting anything that was only lightly targeted; as an example: Bench
hits Pecs and Tris hard, but only hits Bis and Lats at a fraction of the degree. Still hits 'em hard, but the overall muscle recruitment on most people benching will
result in certain muscle groups being less utilized than others. Curling on a Bench day fixes that issue by bringing up the Bi and Lat recruitment. Hitting the same
exact muscle fifteen times to failure over the course of 18 sets is largely pointless. This is noticeable by each lift in the chain having severely lowered working
weight than if you had done it first.
DB work is doable in this structure without loading the weight onto an already tired back, thus lowering the working weight being placed on delts and pecs. If a Press
or Chinup is done after a Squat/Dead or vice-versa, the back isn't going to hold as much weight, and by association, the lift won't place as much effort on muscle
groups that have not yet been properly worked.
>>35361940
Listen, 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 everything and anything you want. Stay safe for me, baby girl.
>mfw thinking about you
>>35362123
Right, ignore everyone else in this thread.
You're not muscular. You have been trying for months but it does not show. Keep training, keep squatting. Incorporate front squats too. Aim for 60kg backsquat, 40kg frontsquat and work up.
We'll see you in another 4 months.
Sauce: I train women in olympic weightlifting and you look like our 1-month girls.
>>35362705
Small, round asses are aight. Flat butts are not cute.
>>35362999
>Chinups and Presses are flat painful after Front or Lowbar and Stiff/Sumo
>I'm thinking from the perspective of DOMS and potential pulled muscles
>Accessories are set aside for the purpose of hitting anything that was only lightly targeted
>If a Press or Chinup is done after a Squat/Dead or vice-versa, the back isn't going to hold as much weight, and by association, the lift won't place as much effort on muscle
groups that have not yet been properly worked.
Holy fuck, please stop posting.
You are completely wrong about everything.
I haven't read such a stupid post in years on /fit/
>I should have listened to all the warnings about new year's retards...
Go read this and please, just stop. https://www.t-nation.com/training/dispelling-the-glute-myth
>>35362941
Do trappy's lower-body routine and don't do anything involving upper-body.
Do cardio if need to lose weight.
That's it.
>>35363065
Chinups, Sumo, and Front Squat on the same day would amount to three compound exercises on the same day that put heavy strain on
your back, especially after doing 4 sets of each with a last set to failure. If you do Chins and F Squats right after the other, your Sumo is
going to suck ass. By extension, you won't be able to load as much onto the bar because your back can't take it. Because you're using
less weight, you won't be loading as much onto your hamstrings.
As per ass gains, no duh squats suck for ass. They tend to be more of a quad/hamstring-centric exercise pending on stance and type.
Hence Sumo/SL Deads.
For accessories, their use is literally in the name.
>Accessories
They are an "Accessory" to your main lifts and act as an "Accessory" to muscle groups that have not yet hit a proper load. Deadlifts work
your forearms, sure. But they aren't going to be anywhere near as pushed as your legs and hips. That's why one would do "Accessory"
work after Deads to further push forearm development.
>>35362941
Make her do GOMAD but with soy milk, and eat lots of soy beans. She probably won't even need HRT after that.
>>35363181
Heavy strain on different parts of your back. Front squats are mostly dependent on your scapular retractors, chins on your lats and sumo on your erectors.
If you can't handle that, the issue is far more likely to be gpp/conditioning/volume tolerance (whatever the fuck you want to call it) than actual muscular fatigue.
>>35362123
Nora?
>Rippetoe puts granny to squat, press and deadlift on the same day
>dude on /fit/ says it's gonna be a heavy strain
>>35361940
Anyone have that starting ass routine?
If anyone is curious if trappy's routine is legit.
>>35363308
>implying that will actually help
>implying it's not 100% genetic.
If you do these workouts you're just going to have a very muscular ass, it's not going to be attractive.
>>35363326
5/10 too obvious
>>35363212
Front Squat, Chin Ups, and Sumos muscle recruitment in order.
>>35363227
Bench, Squat, then Dead or OHP, Squat, and Clean
Rippetoe's book recommends going from 5x5 to 3x5 when the volume inevitably starts putting too much stress on the same muscle groups. Even then, Deads are only 1x5.
You might wanna read SS.
>>35363237
>>35363349
You might wish to read it yourself, if you think SS is 5x5.
>>35363308
hey man, come on. delete that. She asked us to not repost them
>>35363349
>Rippetoe's book recommends going from 5x5 to 3x5
What are you even saying...
Rippetoe never recommends you do 5x5.
And the program is Squat Press Deadlift
It's literally in the book.
I'm done with /fit/ for today, holy fuck you people are retarded.
>>35363341
Stop trolling people.
At the end of the day if you don't have ass fat you're not going to have a nice ass.
If you have zero ass fat and are just working out your glutes like any other muscle it's going to look like a filthy degenerates.
>>35363381
Well that doesn't make any sense.
Why would getting swole glutes result in any less fat?
>>35363405
Dude...
She has a flat ass.
Even if she gains body fat, she will gain it equally across the body, not in any specific area.
This is genetic, the same as guys having flat asses opposed to guys having bubble butts. Though they can have the same body fat%
The no ass guy will just have a rock hard ugly ass, the guy with his fat in his buttocks will have a well defined, round butt.
This same thing happens to women who work their upper body when they don't have breast. They get man chest as fuck.
>>35363430
Ass is glutes covered by a layer of fat.
If one retains the same level of fat but increases the size of their glutes, the ass size will increase.
>>35363381
>>35363430
Stop posting.
>>35363448
are you fucking retarded?
>girl works out
>gains muscle
>loses fat because calorie burn
>already has a flat ass
>building disgusting muscle butt
You guys are fucking sick.
>>35363498
>building disgusting muscle butt
>>35363498
We're not talking about calorie burning though, we're talking about muscular hypertrophy.
I specifically said in my example that she'd retain the same amount of fat.
I feel like anyone else would be calling you a retard right now, it's a good thing I'm a reasonable anon.
With the same bodyfat, and additional muscle, the ass would become larger and retain the smooth fat. This is pretty simple to understand, no?
>>35363370
What? She posted the routine herself up there... lol
>>35363517
>kid
edgemaster detected.
>>35363498
>building disgusting muscle butt
>disgusting muscle butt
>disgusting
????????????????????????/
>>35363590
>looks like a mans ass.
/fit/ confirmed for gay.
You're a girl so you have no testosterone.
Butt size is based off hip bone structure (genetics) + added fat
You'll never create a bigger butt
>>35363215
No..
>>35363430
I used to have an ass back when I was in cross country in highschool. I just never kept up with it after I quit and eventually lost it.
>>35362541
Thank you for this! Now I just need to buy the equipment
>>35363641
Don't listen to this dingus. Work your glutes and eat at a slight caloric surplus
>>35363641
>>35363641
>the largest muscle in the human body
>"you can't grow it, it will never be big"
>>35361940
Here you go.
Buy some ankle weights to give the body weight exercises that extra oomph
>>35362123
Shitskins off my /fit/
>>35361940
It's mostly fat distribution genetics
>>35363934
>>35363649
These idiots thought Ronnie Coleman was natural
As a female, you have the testosterone levels of a naked mole rat, and like all females with butts, your only hope is to stop having hope and accept that you weren't born with the hips to make an ass
>>35363965
oh, sorry trappy. I can't anymore :(
>>35364023
It's ok then
>>35363996
how does mediocrity feels FEManon??
do you not want to improve yourself so badly?
>>35361940
You dont need a fat ass reeee
>>35363373
>deadlift
>pulling movement
Wot.
Floor pull=/=pull
>>35362123
Youre not giving yourself credit. Your butt is fine. Stop comparing yourself to other women.
Also make sure to actually activate your glutes when you squat. You should be consciously clenching your cheeks as you come back up.
>>35364080
c-can you show your ass f-for christmas?
i love you
>>35362123
You have a cute ass.
Need better image quality plz.
>>35361940
eat at a surplus
can't get a butt without gaining weight
>>35362123
That butt is perfectly fine, unless it's attached to a nigger. I can't tell.
>>35362123
OP I'm gonna need the first letter of your first name and maybe even the first letter of your last name on the .00000001% chance I recognize dat ass.
I'm a total creep BTW.
>but I swear I've seen dat ass
>>35362123
>eat stuff that I know have carbs or a ton of fat
PROTEIN, YOU NEED FUCKING PROTEIN TO BUILD MASS
>>35365397
Uh m and e
You may know me by t and e but there is a very very very slim chance you know me, no one I know browses 4chan and I know a handful of people
>>35365294
>deadlift
>not a pull
What do you think it is, then, you retarded faggot? A push?
>>35368274
Technically it's a quad push and a hip thrust. There's no pulling involved (besides the fact that muscles can only pull, but you get the point).
>>35369220
Holy shit this girl is like what if anime was real
>>35367394
madison?
>>35370422
>girl
>>35370422
Agreed.
>>35363326
>implying it's not 100% genetic.
You know trappy is, you know, a trap, right?
Pretty sure OP can also develop a nice butt. Just do gomad and work the butt with hip thrusts.
>>35370520
Where do you get these pics? I thought kalindra took down her tumblr.
