Me and my gf are starting a gym routine and moving on to a healthier diet.
While my gf has a decent butt I feel that it's mostly fat and looks very flat when clothed.
I want her to do squats, but I don't want her to get those asses that are just super small and toned.
While I know genetics takes a role I'd like to know what food and excercises would you recommend for a THICK but at the same time TONED butt. (Pic kind of for reference but I know that's pretty difficult to get, but just so that you get the gist of it)
Zero. It's genetic. Female asses are about skeletal structure and oestrogen mediated fat placement. If directly putting on weight doesn't help then you have zero option but fat transfers which is literally what every instathot gets.
Caleb Peterson
Hip raises with weights Deadlifts Squats Lunges also i guess
Bentley Harris
Pic related isn’t that difficult, just hire someone to alter the edge of your pool for you
Owen Kelly
Dubs of truth have spoken.
Christian Brown
Have her do squats, deads, cleans, even snatches if she can. A big butt is all about diet and genetics, exercise won't hurt.
Colton Brown
This. OP your girl clearly doesn't have much fat if it looks flat in clothes. Shebprobably just has a saggy ass.
Landon Ross
Fat for size and muscle for shape, that's about it.
>legs so thick they have their own gravity bending light around them
Jace Nelson
Unironically SS + Hip Thrusts following squat progression scheme.
If you want add of hip abduction, glute kickback and leg curls. All 3×12 + drop sets to failure, twice a week.
Lincoln Robinson
OP she won't change her ass size in the gym. Look at guys on gear lifting weights magnitudes beyond girls, they aren't kim kardashian. A good sized female ass is mostly fat.
Now it sounds like she has a saggy ass and lifting can help shape it but just don't go in expecting it to get much bigger.
Elijah Perry
Every big butt thot I know got it by lifting. They had decent hips and fat distribution at first, but got really big butts at gym.
> t. Brazilian
Ryder Howard
Nope. I mean the name for the fat transfer procedure literally comes from how ubiquitous it is in brazil. If lifting gave a huge ass then you wouldn't see flat female olympic lifters.
Joshua Turner
>those fucking cankles at least shop the pic properly
Sure thing you can get a good butt by plastic surgery, and thots will do that bc it involves no hard working.
However I'm talking about females I do know, college friends etc. Plenty of them got big butts by lifting. I've seen it happen at least a dozen times during college.
Btw, the most famous pawgs in Brazil ("panicats") are all well known hard core lifters (fraud for that matter). Lots of female go after that look as well. Even though many do get surgery, most won't.
Jackson Johnson
Post some progress photos of these girls then. If it's not just pose then i guarantee it's a sudden jump.
Jonathan Cooper
> posting pics of people I know in real life on Jow Forums Sorry, but won't happen. There are some before/after on r/xxfitness though you might want check it
Sebastian Parker
This seems like the best strategy
Aiden Sanders
Bullshit
Jose Long
You can easily cover their faces. So I'll take this as more bullshit.
Cooper Garcia
Fucking disgusting brap hogs
Justin Brooks
1. It's easy to track anyone still 2. They don't post many butt pics tbqh, especially not before getting big butts 3. You get many many before/afters with routine on r/xxfitness and r/strongcurves
can you post a proper side by side before and after pic of a girl's booty gains?
same pose, same lighting, no photoshop.
Parker Mitchell
Lowbar squats
Jason Gutierrez
Based and redpilled
Noah Green
Nope I'm a gym manager and i have lots of girls who can DL 3pl8 yet are still totally flat. As someone else said if muscle composed a significant mass in a female ass you wouldn't see near flat olympians who will have more muscle than 99.999% of girls.
Nolan Davis
Literally just gained quads and then otherwise has a little pose in leggings. Zero actual mass gain.
William Mitchell
user this isn't a good argument, it fills all the criteria of different pose, clothes and lighting. Plus it's clear she's put on weight generally. Her ass doesn't look particularly different all that considered.
FPBP. OP get her to get into fitness for general health and mood but if you want her to change shape these are the only things that work: - gain weight and hope for good genes - birth control - fat transfers
Yeah also just do forward rolls around the gym whilst shouting "BIGGER ASS C'MON", it will do as much good.
Evan Perez
Chinese lab and CRISPR x $12000
Alexander Powell
Literally cannot
Yeah, I've seen a few women lifting hard and getting no ass. But they weren't lifting for butt gains. Somewhat comparable to fitzens who hit 1/2/3/4 fast but still look no-abs no-pecs dyel bc never lifted for gains, doing volume work and variations etc.
However, as lifting for gains is the norm here, I've seen plenty men/women who actually made gains even on low numbers.
Pic related.
Yeah, you're right. It's hard to find decent before/aftes pics. Especially bc it's been a while since I've left college, people didn't post much ass few years ago.
Pic related is a girl I used to hang with in college, she was athletic but not thick by any means. Just the other day she posted this pic and then a sample day of her routine in stories. As it follows:
> Leg extension chair SS weighted jump squats SS weighted isometric squats : 4x12 > Smith squats : 4x12 > Barbell squats: 4x12 > Leg extensions, one leg at time : 4x12 > Leg press, varying stances : 4x12 > Leg extension chair : 100 total reps (10s of max rest between sets) (it's repeated, yeah)
It's a female bro-split 1x a week for quads, which makes sense bc pretty much everyone I know (in Brazil) does bro-split. It's a program you would expect from a 80s bodybuilding book.
Not a proper before/after, but best example I personally know. She did went from nice small butt to pic related during the past 4 years or so.
Lunges, hip thrusts, GHR and DL/Clean/Snatch. Everthing else is lower priority or less efficient at build ass, if you insist on squatting please do split squats.
It doesnt matter what exercises she does, she hasto get strong, probably stronger than most men, to have a butt with big muscles instead of mostly fat. The easiest exercise to continuously load is the squat. Have her start a NLP, increasethe weight constanly. More weight more muscle. Accessory movements are a waste of time. Air squats are a waste of time. Learn low bar, get stronger.
Austin Barnes
>While my gf has a decent butt I feel that it's mostly fat and looks very flat when clothed Be grateful that she is white and disease free. Then consider de-niggering your brain.
Luke Wright
Romanian Deadlifts Barbell hip thrusts Running especially up hill Hiking Fix your anterior pelvic tilt.
>adding muscle doesn't make a butt more round and shapely >only fat can add mass to an ass you utter retard, look here
Landon Morris
Note how the angle changed between the two flat butt photos and the two round butt photos? You can definitely add mass but she's working those angles hard.
Carter Rivera
>flat female olympic lifters i've never seen this before, post pics
Alexander Turner
That girl put on twenty pounds of fat though. It just so happens that it mostly went to her ass and titties.
Landon Green
Yes, I can see she is less of a skeletor now. Doesn't mean that ass is made of fat, you can clearly see is muscle with a relatively small layer of fat around it to smooth it out.
Easton Ramirez
Well yeah, and she's way better now, but she went from eating disorder anorexia to properly sized. Lifting absolutely helps because even my ass is nicer, but for women it's 90% genetics whether or not they get that shapely fat ass or nice tits.
Julian Ortiz
My gf is has great hips and a nice hourglass shape from the front. But turn her around and she is flat as fuck. She started lifting and immediately her ass expanded outwards, it's insane how much it is growing. Just needed that push I think.
Blake Hill
This is the best glute advice ive seen and it's all you need, once or twice a week if you're a girl.
Dominic Stewart
Utter retard, look at that fucking back arch.
Jose Taylor
Nigger are you gay or blind
There are glute gains without a doubt.
Do glute exercises. Eat protein. Add progress to the glute exercises, whether it's more reps, pauses, or more weight. The glutes will grow.
>Every big butt thot I know SAYS they got it by lifting. They had decent hips and fat distribution at first, but got really big butts at gym. ftfy, ass surgery is so common in Brazil it only makes the claims of these gym thots you know more suspect and subject to scrutiny
Levi Gray
>ass surgery is so common in Brazil It's somewhat common, and it's easy af to spot surgery from lifting. You don't get quads and hams from surgery.
Plus, "panicat" look is more fashionable than Kardashians fake butt. You get into a gym and most of people there are women. In practice, all of them training for big butts.
Btw, boob job, nose jobs and liposuction are WAY more common here in Brazil than ass job. Those are only fixable by plastic surgery, which is very expensive, and women save money for that. For big butts, lifting + anavar/prohormones are much more common (because it's cheaper and it helps to slim down).
From my college class, 6 girls had boob job done, at least 4 had either liposuction or nose job done as well, none had ass job done, though one openly admitted to have used prohormones...
Justin Hall
Someone actually photoshopped those asses thinking it looks good or even realistic lmao.
Lucas Murphy
bunda
Aiden Harris
A fat ass is >80% genetics >15% working out (muscle mass) >probably less than 10% diet & medicine (hormonal balance alters fat distribution)
OR
>100% surgery
Jaxson Martin
>these statistics brought to you by the university of madeupnumbers, nv
Gavin Parker
Here let me revise for you, my autistic friend
>Mostly genetics >some working out and muscle mass >a very small influence of diet & medicine due to hormones
or
100% surgery
Camden Sanchez
she was probably still growing, notice how her boobs got bigger as well
Aaron Myers
how many lifters have you seen? majority of them have no ass, just watch a video
Nathan Thomas
>Fix your anterior pelvic tilt. APT is the only way women's asses get bigger
Oliver Butler
it's all genetics
t.massive ass, smooth body and weak lifts due shitty body making too much estrogen
Ethan Perez
That can fool some chumps. It diminishes the sweet protrusion of butt from the hamstrings. Getting rid of ATP will form a beautiful questionmark outline.
Levi Barnes
In short: ATP is for asslets
Gabriel Mitchell
>it's all genetics You know hormones are pretty easily controlled, right?
Bentley Wood
too late for me
Hudson Adams
Lol
Justin Edwards
Hey! You can't say the N-word here! This is a blue and advertisement friendly board. MODS! MODS! Someone said the N-word! Delete this thread, ban OP, and delete the other threads too! We're going to start over until every single post in this board is respectful of everyone.
Jaxon Morales
post pics, not arguments
retard
Jason Davis
shrekt
Isaiah Ward
Her names Abby Pollock. She's admitted to getting a boob job(m.youtube.com/watch?v=bC0ftKcdEtE). Mid tier ass, cute as heil. The thing that gets me is her best feature, her boobs, are fake
Parker Peterson
Squats and oats unironically
Ryder Parker
This thread is making me very sad, I always assumed you can lift your way to a phat ass because I did accidentally. There are dozens of squat thots at my gym in a tiny country town with amazing asses, I find it hard to believe any have had surgery. Is it really all just genetic? Are my dreams of getting a smol asian girl to squat her way to heaven unrealistic?
If your shit was true then how come 100% of female sprinters (or pros in any sports you need to run fast in) have a good ass with little fat? Just like males
They're not claiming that picture is them, user. They're saying they want to get an asian girl to lift and get a phat ass.
Christian Baker
asians usually have nice asses because they have proportionally shorter legs.
Charles Hernandez
Unironically she should do SS since the program works more the lower body than the uper
Jason Davis
Don't they have long legs and short torso? Or at least that's what I remember
Easton Rivera
The genetics part depend on where the fat gets stored but to be honest not plastic surgery is worth, also asians tends to be more thins and skinny but also cute
Eli Edwards
Advanced comment
Jeremiah Parker
>asians usually have nice asses Asians are known for having pancake asses. user. They also usually have longer torsos and shorter legs.
Robert Turner
>right leg on left grill Nice shop retard
Ayden Gomez
most of the sprinters you notice do, but if you pay attention you will notice plenty of flat ass female sprinters
Ayden Davis
Bump
William Jackson
thats a shop
Leo Sanchez
Why would the OP post an awful shopped version instead of this?
Oh right, he's a gigantic FAGGOT
Adrian Long
you can tell the surgical asses because they don’t have similarly developed hamstrings or spinal erectors, basically
