LADIES- best booty building workout?
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s_hossein
Posts: 143 Member
What has worked for you?
What glute exercises would work best with this program?
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
Do these YouTube vids work?
Pls share any programs that I can incorporate
What glute exercises would work best with this program?
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
Do these YouTube vids work?
Pls share any programs that I can incorporate
1
Replies
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You can add 3 sets of hip trusters (youtube Bret Contreras). You can do with or with weights. Reps would be higher if you don't have weight (i would shoot for 15-20; with weight then 6-12).4
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You can add 3 sets of hip trusters (youtube Bret Contreras). You can do with or with weights. Reps would be higher if you don't have weight (i would shoot for 15-20; with weight then 6-12).
if I add exercises from SC program that don't require gym equipments apart from weights would that be enough to transform glutes
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You can add 3 sets of hip trusters (youtube Bret Contreras). You can do with or with weights. Reps would be higher if you don't have weight (i would shoot for 15-20; with weight then 6-12).
if I add exercises from SC program that don't require gym equipments apart from weights would that be enough to transform glutes
It should. Just make sure you engage your glutes and do the form correctly. You can also look up other lower body resistance moves such as step-ups, curtsy lunge, various squats, etc.. they will all help with developing lower body muscles.1 -
There's a SC program that's mostly bodyweight. If you don't want to invest in the book (which is completely worth it) you can find PDFs of all the programs online pretty easily. Good thing about the book is the big exercise index in the back that makes it easier to find exercise substitutions.5
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As long as you are progressing over time you should make glute progress.
What kind of equipment do you have access to? Glute bridges and hip thrusts with dumbbells, bands, utilizing holds, single-leg, etc. You can do band pull throughs, abductions, kickbacks, x-band walks. Deadlifts and squats with dumbbells... single leg, Bulgarian split squats, lunges. There are lots of options and like @KiyaK said check out Strong Curves book and/or PDF1 -
Cupcakes.10
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Do glute bridges with one leg raised, then the other. That adds some weight if you have no weights.
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My legs days are Sunday. I do free weight squats (34 of them total and about 150lbs), Bulgarian Split Squats (24 of them on each leg, holding 25lb weight), hip thrusts (24 of them with barbell and 45lbs on each end) , and 24 160lbs leg presses. Another good one for the booty is the straight leg deadlift and kickbacks. My booty is growing!5
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Thank you all! Yes I've the SC book, but only got weights.. I can get bands but Donno what to do with them.0
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For me, I got the best legs and arms result with The Masters Hammer and Chisel. Still struggling with my middle section, but my legs look awesome and it lifted my butt!2
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Check out "Sohee Fit" on YouTube and search glute circuits they are fantastic and she utilizes many Strong Curves exercises. They are good to watch in order to learn how to use the bands and you can incorporate the circuits at the end of your workouts4
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RebeccaNaegle wrote: »
Adding to the above, you can always find a harder variant of these exercises. I.e. One legged Hip Thrusts w/ 3 second hold at top, jumping lunges, etc.0 -
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If you like it and for cardio health, sure. For body composition goals? It's not necessary.
Keep in mind with cardio you will have to eat more to maintain your surplus and keep gaining. At the end of my bulk I dropped my cardio sessions because it was just too many cals for me
ETA: the circuits I am referring to are not cardio but more glute finishers to activate and stimulate the glutes0 -
If you like it and for cardio health, sure. For body composition goals? It's not necessary.
Keep in mind with cardio you will have to eat more to maintain your surplus and keep gaining. At the end of my bulk I dropped my cardio sessions because it was just too many cals for me
ETA: the circuits I am referring to are not cardio but more glute finishers to activate and stimulate the glutes
I dont do cardio, but I was thinking maybe 2x a week to help create ab definition
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I dont do cardio, but I was thinking maybe 2x a week to help create ab definition
Again as I mentioned, cardio is not for body composition and won't do anything for ab definition. If you are bulking don't focus on ab definition since that will be counterproductive to your goals. You can do ab work when bulking so that will help build up the muscle which will be seen when you cut down again.
The more cardio you do, the more you will have to eat. If you don't you won't gain and you essentially are maintaining and not bulking and you may not get the results you desire.
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If you like it and for cardio health, sure. For body composition goals? It's not necessary.
Keep in mind with cardio you will have to eat more to maintain your surplus and keep gaining. At the end of my bulk I dropped my cardio sessions because it was just too many cals for me
ETA: the circuits I am referring to are not cardio but more glute finishers to activate and stimulate the glutes
I dont do cardio, but I was thinking maybe 2x a week to help create ab definition
At this point, you should be focusing on trying to gain muscle. And that does mean gaining fat, which will go against your short term goals, but will support your overall goals. You just don't have the current body composition to be where you want to be. Gaining muscle will help support that.0 -
I dont do cardio, but I was thinking maybe 2x a week to help create ab definition
Again as I mentioned, cardio is not for body composition and won't do anything for ab definition. If you are bulking don't focus on ab definition since that will be counterproductive to your goals. You can do ab work when bulking so that will help build up the muscle which will be seen when you cut down again.
The more cardio you do, the more you will have to eat. If you don't you won't gain and you essentially are maintaining and not bulking and you may not get the results you desire.
Oh I see..
Do you think the m&s program is good enough
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