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heavy weightlifting is the way to go. do a mix of powerlifting, olympic weight lifting and bodybuilding exercises. for example, here is one of my squat and shoulder day program: - snatch high pull doubles (6x1, ascending weight every other set) - superset bb back pause squat (to 1rm, 3 sec hold) with front rack iso hold…
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heavy weight lifting. a mix of powerlifting, olympic weightlifting and bodybuilding is what i recommend (because it's what i do).
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squats and deadlifts should make about 80% of your booty work. they are so so important because they are compound exercises. going very heavy during your squats and deadlifts are ideal. i also recommend doing some accessory work for your lower body to help with your heavier lifts. some example are glute ham raises, db…
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triceps - tricep pushdown, tricep dips, overhead db tricep extension, skull crushers etc., biceps - db hammercurls, bb bicep curls etc., shoulders - db shoulder press, bb upright row, reverse pec deck, front and lateral raises etc., about 3-4 sets and 8-12 rep range. if you want anymore types of weight lifting exercises…
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heavy weightlifting while eating in a caloric surplus will help you get stronger, build muscle and grow your booty back. i do a mix of powerlifting, olympic weightlifting and bodybuilding, so i definitely recommend doing a combination of those as well. if you would like to know what my programming is just shoot me an email.
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having 5 squat racks with deadlifting platforms, 4 bench press stations and all the db in the world. plus it's barely busy.
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corsets and waist trainers are a waste of time and money. they are not long term solutions. a healthy diet with heavy weight lifting are the way to go. if you want that hourglass shape, build up your lats and glutes (it will give the illusion of a small waist) by doing lat pulldowns, db rows, squats and deadlifts (plus…
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voodoo flossing, foam rolling and stretching.
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top 3: 1. cellucor c4 2. pescience high volume 3. creatine i like to mix them sometimes to make a little cocktail, but i don't use them everyday because i don't want my body to depend on pre-workouts. only on days when i feel like a zombie.
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if you want to do it at home i recommend dbs and olympic bb with bumper plates and collars. squat racks and deadlift platforms. also a bench press too but it will be quite expensive.
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i have no idea. i love my oly lifts.
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i started with 115lbs and eventually have now worked up to 250lbs for deadlifts. for squats i started at 115lbs too and now do 180lbs. make sure you get you form down before adding weight.
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heavy squats and deadlifts with some leg accessory work (like bb hip thrust, cable kickbacks, db split squat etc) should help build up those glutes and hammies.
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i definitely recommend doing a mix of powerlifting, olympic lifting and bodybuilding. combining all three into a program can really help build up your muscles. but remember, in order to get stronger and build muscle you must be eating in a caloric surplus.
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barbell apparel make jeans specifically for problems like that. they are pricey but save up for it because they are definitely worth it.
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540 minutes a week. only heavy weight lifting. i combine powerlifting, olympic lifting and bodybuilding to make a well rounded program. weight lifting for females is the best possible thing you can do to build up your metabolism and cut fat down.
