Can anyone recommend a good routine for my gf? She wants to gain muscle and lose weight, have a thick ass and skinny waist. She is 65kg at 5'7" and wants to drop down to 55kg (or more) in 3 months.
She enjoys doing acrobatics and calisthenics, but would like to move to more free-weights like squatting.
Not sure if the workouts in the sticky are good for women, or if women should be following a female-specific workout routine. Anyone have any experience with this?
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squats, good mornings, bb hip thrusts, avoid deadlifts
5x5 of cock sucks on my cock. i charge 200/hr
starting strength
The most basic bitch weight lifting routine for hotness is just
Moderate high reps lunges, goblet squats, hip bridges, the occasional squat, and using the hamstring/legbicep machine.
As for her upper body.
She only has to occasioally do tricep kickbacks.
That's it. continue to keep her upper body "toned" and fit by doing calisthenics.
If she really wants to get hot while doing calisthenics then she should look up the workout routines of natty pole dancers.
Don't balk. Those bitches are fit as fuck and HAVE to be hot. So they do not fuck around when it comes to keeping fit while looking "fit" in the european slang sense.
She said she wanted to get hot.
Not look like a 52 year old "totally not a lesbian pedophile" junior high gym teacher.
Seems like cardio + core excercises is probably good enough. Having a fit waist is already hot, and will accentuate hips, ass and breasts.
1x1 sex with me heh
SS is fine, just skip the GOMAD milk guggling portion.
gomad + ss
do fuckn ss holy shit
I've put this up for my gf, based on 5×5 + accessories
AxAxAxx
A
> Squat, 5×5, Heavy
> OHP, 3×5, Heavy
> BB Hip Thrusts, 4×12, Medium
> Good Morning, 4×12, Medium
> Standing Calf Raises, 4×20, Medium
> Cable Hip Ab/Adductors, 10×10, Light
This is the ab/adduction chair, btw
> Cable Lying Leg Curl, 10×10, Light
X
> Bulgarian Split Squat (bodyweight), 10×10-20
My gf particularly enjoys doing some lightweight stuff at home, even though I believe the extra volume/high frequency helps getting more gains, I guess you could skip it
Dubs and I get a girlfriend.
No gf for you I guess
rolling
roll
Bump
plz
aww yes, when will I get my gf guys?
stair stepper, medicine ball workouts, isometric exercises, kettlebell exercises. The gym bunny special, I call it.
I have put my girlfriend on this program. Seems pretty decent.
Strong Curves Week 1-4.xlsx
docs.google.com
My gf does SS for 3 weeks now.
Already am seeing changes, ass has become better.
Am just a little afraid dl will make her too bulky.
But at current babyweight probably not such a high risk.
>inb4 sacroiliac joint inflamation from retarded volume of split squats
Never heard of no one getting rotator cuff inflammation from doing push-ups everyday, and that's a far more fragile joint than the sacro iliac. Bodyweight movements are not the same as weighted ones this regard, since you're not putting any extra strain other than unloaded pattern of movement, natural.
SS + GOMAD
Rolly polly
Sucking my dick all day.
Why does a partially visible areola do it more for me than a completely naked woman??!! I'm on noporn and porn literally does nothing to my benor. This image on the other hand..
Source?
Bumpi
>no bench press or dips
Makes boobs look bigger
When you make it
Go.
Dubs and I ask Her out today.
It doesn't. Since the pectorals lie behind and around the breast, bench press/ohp adds thickeness to your torso. Which may even get the breasts to look proportionally smaller (think of female bodybuilding). It may do small difference in perkiness if we're talking about small breasts, but that's all.
Pic related
Women shouldn't lift heavy, they should stick to light weights, cardio and calisthenics.
Love how no one has mentioned she just needs to stop eating like a pig. Strength gains will be useless with that layer of fat on her
Trips and I file for divorce
So close
> Women shouldn't lift heavy
if you enjoy pic related, fine
>she just needs to stop eating like a pig
If she has decent tits and legs, 65kg at 170cm tall is pretty good, tbqh.
Bumpi
sorry user, shitty comparison is shitty.
what happens with a split squat is that one illium rotates posterioly and the other anteriorly at the si joint. with time and a lot of volume (and 10x10-20 four days per week is completely retarded high volume) there's a good chance that this will aggravate the si joint simply because it isn't meant to bear load in that fashion.
and yes, this was never a thing before the one legged squat fad.
for details watch:
youtu.be
Female bodybuilders have small breasts because the breast tissue is fatty and they have low body fat, hence small breasts.
>that cup of milk in the background
Based and redpilled
Good to know, I will watch the video soon. Do you think that high volume bodyweight squats would be safe?
Yeah, female bodybuilders got that very messed up as well.
with reagrds to the si joint? since there is even load distribution and no rotation I want to say yes.
but I'm also wondering what you are trying to acomplish with high volume bodyweight squats. besides cardio you don't have to step outside the house for.
Well, you get both benefits at once:
> high frequency training without failure (greasing the groove)
> practical cardio that's is light on joints
And, if the Bugez and nuclei overload guys are right
> better hypertrophy gains
Fuck, I do bulgarian split squats as a replacement of the normal squat. If I do 3x5 at heavy load, 2 times a week, do you think that could cause such issues?
why avoid deadlifts?
Not that user
In my experience dl at medium to high volume adds thickness to back like crazy (butt as well though), and low volume has no aesthetic effect
Bump
I swear the hooker i fucked lastnight was this hot and it only cost me 50 euro i really need to install cameras in my car
>grills in the gym
>doing nothing but meme ass exercises
>wonder how many of them will need hip replacements by the time they're 40
source please
bumpo
witness me
Watch and learn
>female bodybuilders
I wonder... you know how male bodybuilders who misuse steroids can get gyno?
Can female bodybuilders make the same "mistake" to get bigger tits?
It's been a long time comin, fellers
>wants to gain muscle and lose weight
This is how women think
you will initially of you are untrained and have some fat to lose. of you lose fat by lifting weights and thereby getting stronger you will do this
To be honest I wouldn't know. I'm just doing 1-2x10 bodyweight bulgarian split squats as part of the warm up routine that Chris Duffin recommends.
Never did them heavy because Dr. McGill cautions against overdoing it with this exercise. (there might be another video where he talks more extensively about the si joint issue btw)
You might be able to do it and be fine. But at least you now know what causes it in case you do get problems.
Also apparently si joint issues can cause pain that radiates in the low back. A friend of mine had chronic low back pain and was diagnosed with a kind of "stuck" si joint and prescribed physiotherapy to fix it.
Workout A:
BB Hip Thrust 3x10
BB Squat 3x5
Chinups 3x5 (assisted if needed)
Ab exercise
Cardio (optional)
Workout B:
BB Hip Thrust 3x10
Deadlift 3x5
Dips 3x5 (assisted if needed)
Ab exercise
Cardio (optional)
Week 1:
AxBxAxx
Week 2:
BxAxBxx
Repeat.
The focus on hip thrusts will grow the glutes while the other exercises provide a full body workout to maintain strength and balanced muscle distribution.
Not bad but will provide a more masculine body, imo, while skipping gluteus medius and minimus, calves, and adductors, which are the female equivalent of skipping arms and shoulders tbqh
The goal is to focus on compound lifts. She can throw in isolations if she needs to but skipping upper body work to focus on calves and glutes is like a man skipping legs to do curls. I think it's good enough for a beginner and she can adjust as needed. I also usually throw in "one optional exercise after abs of your choice". So she can add calves, glutes, whatever she wants.
bumper
Pilates and eat healthily. Simple as that
Just make her do the same brosplit you’re doing or she’ll lose interest unless she goes on her own in which case SL because SS has cleans and those take some time to learn to do properly.
And also get a nice beard and big jaw
roll ll l
reminder that your bitch aint gonna make any progress unless the discipline comes from with her.
im tired of seeing these dyels cheering on their hamplanets to lift the bar so maybe they can see an extra ripple when theyre doing pic related
Unironically this. Ss is great.
If she is worried about getting big, just remind her that it's her diet that will determine how her body reacts.
It's hard to get huge while eating at maintenance.
>girlfriend can't even do a bodyweight squat
What the fuck so I do? I don't think it's a strength problem, she just doesn't have the mobility to keep her back neutral and keep her balance.