What is a good routine for a female to overall look better and make some decent buttgainz?
I used to see a few screencaps of good routines but I never saved them.
>ass only
Anything lower body based with a focus on squeezing glutes.
Squats, barbell hip thrusts, adductor/abductor machines, lunges and deadlifts are all your friend. Pay close attention to your muscles and how they work, then focus on ensuring your glutes are tensed when they need to be during the exercise.
Some of these with heavy enough weights may lead to developed legs too, so pick your poison and isolate as much as you want.
>>35111038
A common way to explain this to a guy is prison rape. Tense your ass cheeks like you're trying to stop something going up there. That's the sensation you want to mimic during your exercises for a rounder, peachier ass.
>>35111038
OP here, forgot to mention that it's for my sister. She got jealous of my bootygains and wants to start this sunday.
Which type is squat and DL are preferred? I guess highbar ATG squats for maximum glutes and romanian deadlifts?
Should I also include some other exercises that train upperbody a bit for more aesthetics? OHP with not too much weight seems like a good add-on
>>35110987
>>35111433
>>35111443
AxBxAxx
BxAxBxx?
>>35110987
>>35111433
Is this a female advice thread now?
Yes so here's the problem. I'm obviously a grill and I've been lifting for like 4 years, which of 1,5 rather seriously and 4-5 times a week.
And the problem is my wide shoulders and lats. Especially my shoulders. I played tennis for years which gave me shoulder gains and it's also genetical, all my family members has them. I know that if you are into gym, there's no such thing as "too muscular." Yeah, however my shoulders are getting too wide for a woman. Same with lats.
How do I reduce my shoulder and lats gains? I still gotta train my chest so that my boobies will stay on right places though. I don't really even isolate my shoulders, the only move I do for shoulders is the press behind my head.
TLDR; how the fuck do I get rid of my shoulder gainz as a woman? I'm not mirin this shot putter bodytype. (I'm not that heavy though but you get the picture, looking masculine a bit ain't nice.)
Pic related, that's me and the only pic I was able to find this quick, I hope it gives some kind of an image of the situation.
>>35114644
I would ravage you so hard you wouldn't be able to sit for a week. Don't change anything. And post more pics, slut.
>>35114644
If you think your shoulders are too big, stop training shoulders. Your gains aren't permanent, stop training and you will lose them.
Come over and i'll appreciate your shoulders.
My girl wants to start lifting. Is this routine good?
>>35114644
Pic doesn't really show much about how wide your shoulders are but to be honest femily that shit is genetic. You can't change your bone structure so if you've got broad shoulders you'll always have them. Yeah, building your upper body will accentuate it but that shit isn't going away.
>>35114705
As I said, I don't really even train them. But since I do dips and bench press, my shoulders naturally takes hit too.+dem good shoulder genes. (for example my brother's shoulders are so wide that you can see them if you sit in a car behind him.)
>>35114745
I'm afraid that I'll look like a trap in the future. And it's a silly that I got a cute feminine face, a real baby face but then I got these wide shoulders.
>>35114755
Yeah. I've been even considering stopping working out my upper body totally, but then again I lift mainly cause I love it, not cause of looks.
And if I'll die alone, at least I'll die strong then I guess.
>>35110987
I've made this up for my gf a while ago, it's basically a mix of "so you think you can ass" and trap routine:
AxBxAxx
BxAxBxx
1x7 60% + 1x7 80% + 3x7
Day A
Low-bar squats
Romanian deadlifts (1x5)
Overhead press
Barbell hip thrusts
Lat pull-down
Day B
Front squats
Bench press
Adductor machine
Abductor machine
Barbell glute bridge
>>35114644
hnnng
Squatting 1pl8 for the first time.
Legs been sore for 2 days now.
Wat do?
>>35114805
Just do it because you like it. Unless you've got a train wreck face or an absolutely abhorrent personality, there will be men who find you attractive. Also, doing things you like because you like them and not letting silly insecurities stop you is itself attractive because it's a sign of emotional maturity.
Keep it up
>>35114644
Stop dong behnd the head press for starters.
That's quite hard on your shoulders, if you want, you can do DB/BB shoulder press. You can keep it to 1x6 if you just want to do it for keeping your shoulder fresh
Do more upper back pulling to keep your shoulders back and not look like a gorilla
>>35114805
Dips and behind the neck press? That's really tough on your shoulders, and you shouldnt do it unless youre interested in mad shoulder/tricep gains
>>35114966
Alright, I'm gonna drop the behind neck press then. And gotta consider the same with dips, all though as said those are mint for chest/triceps and who doesn't like those gains.
>>35114843
>>35114644
Please be in Mississauga Ontario
>>35115281
Nope, wrong continent m8.
>>35115103
chill man and wait until you recover
>>35115103
if sore then go ham brah. if PAIN then wait a till you recover.
