Need advice about lifting routine please! How to add 'booty day' etc.

amiwills
amiwills Posts: 46 Member
in Fitness and Exercise
Hello everyone. I did my first lifting day today (strong lifts) my goal is to get definition everywhere (I have zero at the moment) and in particular I am desperate to get my booty back as I'm feeling extremely self conscious about it right now!

My question is, how do I add 'booty days' or arm days etc in to my routine? Do I go ahead and do my strong lifts and then do some isolation exercises for the areas I want to work on that day? How many glute days a week?

This morning I did my strong lifts (using the app) so it was squats, bench and barbell row. Then I did lunges with Dumbbells, elevated lunges with Dumbbells and cable kick backs. The kick backs were very embarrassing I had no idea what I was doing lol... It can only get better from here though right?!

Am I doing the right thing for a glute workout? Anything I should add in or take away? Also I still have around 10lbs to lose so I'm trying to work out how to incorporate cardio with this new training routine, I've been doing cardio everyday. It's helped me to keep sane I think because I can have a few more calories. Currently eating 1500 calories a day - do I need to lower this if I lower my cardio? I'm 125lbs 5'4 female.

Also how many reps lunges, elevated lunges, kick backs etc do I need to be doing per session?

Hope that all makes sense and thank you if you've taken the time to read it!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I thought strong lifts was full body? Follow the programme and it'll cover everywhere!
  • gymrat04mf
    gymrat04mf Posts: 51 Member
    TavistockToad wrote: »
    I thought strong lifts was full body? Follow the programme and it'll cover everywhere!

    StrongLifts may cover everywhere, but indirectly. It includes squats, deadlifts, bench press, barbell row, and overhead press. For example, sure your abs will come into play to help you balance and stabilize yourself, but you wouldn't be working your abs as much if you also do difficult workouts to specifically target your abs.

    OP, I would suggest doing StrongLifts and also adding some of those exercises you like after your lifts for the day. For example, some glute-burning exercises and ab-targeting exercises. I'm doing something similar.
  • KiyaK
    KiyaK Posts: 519 Member
    If you want a lifting routine to grow your butt, check out Strong Curves. Hip thrusts & glute bridges.
  • TR0berts
    TR0berts Posts: 7,739 Member
    KiyaK wrote: »
    If you want a lifting routine to grow your butt, check out Strong Curves. Hip thrusts & glute bridges.

    Yeah, if booty is a priority, Strong Curves is a better choice.
  • jessef593
    jessef593 Posts: 2,272 Member
    You work your glute every day on strong lifts. It's called the back squat. Before adding additional movements you should research which lifts involve which muscle groups. It's your first day. Focus on increasing your current lifts, worry about isolation later.
  • ivanfawcettgibson
    ivanfawcettgibson Posts: 193 Member
    Yep, squat and deadlift work your posterior chain. When you start getting some weight on the bar you won't need to add glute kick backs.
    The lifts in 5x5 are compound, meaning you use more muscle groups than you think to control and lift the weight. I agree with Jessef593, research the muscle groups targeted for each lift.
  • jemhh
    jemhh Posts: 14,261 Member
    I'll second or third the suggestion to look into Strong Curves if you specifically want to build glutes. SL will work glutes but it is not specifically optimized for building them.

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