Bulking booty

Sharkington

Your booty looks great for 3.5 months! You're definitely doing something right. Sorry this is not much help, but I just wanted to say that I was impressed. :flowerforyou:

Will_Thrust_For_Candy

First off, wicked awesome results!

If it's a killer booty (and overall body) you're after, I will also highly highly recommend Bret Contreras and the Strong Curves programming. I have seen crazy results since I started following his program. It basically incorporates everything that you have seen everyone here suggest. It's totally worth the $30 for the book; I have yet to come across a person that has tried it that does not like it! Also, the hip thrust is hands down my favorite lift (hence my name :drinker: )

geekyjock76

People always mention 80% of 1RM for hypertrophy. But that can take a lot out of ya...it's hard to keep progressive overload going like that. I say stick with strength or hypertrophy...or cycle between the two every few months. If you try to make a hypertrophy workout into a strength one or vice-versa you can do yourself in and burn out, speaking from experience. Can't do it all at the same time! But progressive overload trumps everything else, imho.

Eighty-percent of a 1 rep max is an 8 rep set; Seventy-five percent is a 10 rep set. With that said, the authors found that significant increases in daily CSA can be observed from anything greater than 60% of 1 rep max. So there is an awful lot of flexibility there. This is true for the other variables as well ( training frequency and volume pertaining to sets). The table in Chapter 4 provides several proposed guidelines according to training experience based on the studies reviewed.

JoRocka

I know but it's at least volume >.< Strength training has a different physiological effect and promotes different muscle fibers geared towards it. I think the principle behind volume is absolute fatigue.

But I hear ya. Apparently this guy named CT Fletcher trained arms every single day until they were like 22 inches or something hahaha. Who knows.

(Edit: He was also a world class powerlifter, total strength dude and a bit cray)

indeed.

indeed- they say on the program 6 weeks- but if you chose to go further you can- but most people need to switch to a more strength ( easy example 5 x 5) based program - primed for that.

Either way 20 sucks. lol and not sustainable for every with systematic increases.

212019156

Keep doing what you are doing. It appears to be working.

wargrrl

thanks for the tips everyone! bret contreas seems to be a popular guy lol will definitely read into more of his stuff.

Fithealthyforlife

thanks for the tips everyone! bret contreas seems to be a popular guy lol will definitely read into more of his stuff.

Yes. He's good. But not only that...he's very professional/polite. You can't say the same about some other people in the industry.

Fithealthyforlife

People always mention 80% of 1RM for hypertrophy. But that can take a lot out of ya...it's hard to keep progressive overload going like that. I say stick with strength or hypertrophy...or cycle between the two every few months. If you try to make a hypertrophy workout into a strength one or vice-versa you can do yourself in and burn out, speaking from experience. Can't do it all at the same time! But progressive overload trumps everything else, imho.

Eighty-percent of a 1 rep max is an 8 rep set; Seventy-five percent is a 10 rep set. With that said, the authors found that significant increases in daily CSA can be observed from anything greater than 60% of 1 rep max. So there is an awful lot of flexibility there. This is true for the other variables as well ( training frequency and volume pertaining to sets). The table in Chapter 4 provides several proposed guidelines according to training experience based on the studies reviewed.

Awesome! I prefer around the 60% range myself for hypertrophy. That said, I'm doing a strength program right now.

Lina_Loo_15

You look fantastic! Great job!