Growth in physique

DonchelleR1
DonchelleR1 Posts: 3 Member
in Fitness and Exercise
How is it possible to grow more of your back muscles and butt? Im trying to get defined as possible... How many times a week shall I train to get what I want? :#

Replies

  • Mike_take2
    Mike_take2 Posts: 2,150 Member
    I think the conventional wisdom is 2 days off in between, and to also increase calories especially protein intake
  • jemhh
    jemhh Posts: 14,261 Member
    Eat at or above maintenance (above would be faster) while training your back and glutes. If you are new to lifting follow an established routine or one written for you by a trainer. Do not make up your own as you likely don't know how to build a balanced program yet.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Squats, deadlift, and rows.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    To build muscle you need a calorie surplus.
    To lose bodyfat and reveal muscles you need a calorie deficit.

    Both should be combined with resistance training and proper nutrition.

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