What workout does a femanon have to do to get her butt to pop. I feel like my thighs are growing faster than my butt.
My normal routine is
>Squats
>Deadlift
>Lunges
>Hack squat
>Hamstring curl
I was considering throwing in a Glute bridge in there or finishing off with an incline side squat on the treadmill.
The go to the doctor and get a surgery routine
Short, high intensity running. 20 mins or so at high pace. Glutes are running muscles.
whats up with her spine
And not fucking treadmills either, move your body over actual ground.
Add hip thrusts. Barbell version is by far the superior one, but some gyms have machines to mimic the movement like the Nautilus glute drive. Google Bret Contreras, he developed the movement and has may routines on his site, also vids on YouTube that teach you correct form. Buy padding, it's necessary (a cheap Chinese 10$ knockoff will do)
You are not doing direct glute work so you are not seeing results, hip thrusts will take care of that
Something tells me you're a dude so just look at what bloatlords and roiders's asses look like when blasting for size.
They look nothing like what you want to achieve.
Woman aesthetics imply a fair amount of fat on the ass and thighs that men don't get.
Banded hip thrust on Smith machine, donkey kicks on machine or cable, rdl, and squat. Focus on squeeze. Cycle intensity and volume every 4 weeks.
Everyone else shut the fuck up. I made this if u need proof.
She’s getting closer to posting a full ass shot
Thanks user! I'll start on my hip thrusts right away. I think my gym just got that machine you're talking about recently.
Evidence
That just looks weird
Every ass looks good bent over user. Have to show off the side veiw or a strut for me to belive you.
Do you really think your glutes aren't 'popping'? That's about as big as a Jow Forums female ass can get naturally. If anything you'd benefit from losing a bit of fat on it.
Like this is better and half the size.
Your aim shouldn't just be to make it massive, but well shaped.
These butts don't look natural
oh shit, you're that one cuck user who gets off on posting pics of his wife
Second one is a runner's ass. Young women runners bodies are absolute top tier.
Yes, I Jack to u jacking
>implying anyone jacks off to mediocre middle aged hams
ALERT
This is a trap, this is a trap
ALERT ENDED
BAH GAWD COLE WOULD YOU LOOK AT THE TOILETS ON DISPLAY HERE !!! WE'VE GOT OURSELVES A ROYAL RUMP RUMBLE !!!
Yo let me bang your wife
My gf has a really great bubble butt, so does her sister. Its 99% genetics. She goes to the gym now and does all the booty exercises, but to be honest it doesn't look that much different then before she went to the gym. Best way to get a bubble butt is to kill yourself, hope reincarnation is true, and hope you reincarnate as someone with lucky butt genetics.
I do, please send more
you may already be doing everything right - this game is very highly genetically determined. most great asses are on girls who don't even lift. just know that, while you can improve your ass, you ultimately are at the mercy of whatever genetics you were born with, so don't look at oly girls with great asses or whatever and assume that's ever going ti be possible for you.
now that that's out of the way, here's some advice.
first off if you're not liking your quads growing too fast, cut the quad iso work. hack squats should stop. also you're female, stop fucking hamstring curling because you'll never be capable of using weights that are in any way stimulative. most guys even are wasting their time on this machine. it's only useful to very strong advanced lifters. this is a red pill.
here's some exercises/variations/tweaks to try too:
>wider stance squats than you currently do
>low bar squats if you currently do high bar
>squats with your feet turned out more than you currently do
>sumo squats
>sumo deadlifts/sumo RDLs/sumo rack pulls/sumo deficit DL
>deficit DL
>hip thrust
>RDL
also, try doing your glute work before your other work, e.g hip thrusts before squats. might help to isolate the glutes more, or it might very well have the complete opposite effect, but there's no harm in simply experimenting with this.
I second this. Would totally not mind seeing more pics of the cuck anons wife.
you need to really focus on squeezing the glutes at the top of the rep, it's possible to get the weight up without getting a full contraction of the glutes on DL & squats
also might want to consider hip thrusts
even within families it's genetically variable. these two sisters come to my gym, and i shit you not, one has the plankiest, flattest body i think i have ever seen, and the other has probably the greatest, roundest, best ass i think i have ever seen. and these are sisters. so yeah, genetics plays a major role.
i feel bad for women who lift because in general their natty limits are much lower than their goals (big voluptuous ass), and a lot of the time when they see pics of good asses, what they think is muscle is actually just lucky fat placement and hip structure genetics. at least guys can usually get decently ripped without roids, even if their initial goal of looking like arnie is met with disappointment.
i third this give us more i just got done working out and in the train and im already rocking a killer it would be nice looking at some more pics
Only if you speak in ethnic terminology
>snow bunny
I swear all this cuck shit turns me on but in the opposite way i really wanna fuck somebodys wife some day.
"snow bunny"? So your not just a cuck showing pics of your wife here, but you actually like to see her (or atleast fantasize about) taking BBC? Have you guys have any IRL cuckold experiences or is it just a fantasy so far?
Ye, same here. I used to think the whole cuckold hype is a bad thing, reducing the quality of masculinity etc, but im starting to see the advantages now...
My girl doesn't even lift and has a bubble butt. It's largely genetic
Start a thread on /b/, link it here, and show us how she's riding some bbc dildo's or something. Do it user, you got us horny now.
Its the biggest ego boost ever. Bonus points if they don't even know you're fucking their wife desu. I fucked this one dudes wife for months a couple years ago and he went off about how I was such a great friend to her until he found out. Lmao
Jesus, no. I just think it's funny. And I'm treating her the way all women should be treated, as objects. It's like posting pictures of my car. Do I love her? Yes, like I love my car.
Stop attaching urself emotionally to objects. That's the real cuckoldry.
>Glute bridge
This. But dont forget to add weights.
user looked disgusting --butthole protruding-- in her thong before Jow Forums. Very very disrespectful.
>glute bridges with weight
Sounds like a good way to smash in your face
Trump or Pajeet poster?
Support your back on a bench or edge of bed.
I'm just making shitposting great again m8
that's not her brainlet, that's an IG model from south america or something, I follow her
Nigga then it's called a hip thrust
Thats not a glute bridge, thats a hip thrust. A glute bridge is a hip thrust where you specifically dont use a bench.
>that belly
yikes.
I have a bubble butt and im a guy. It's genetic, from my mum's side.
My gf has a nice ass but it's not a bubble butt like mine. She gets jealous. She has trained and made hers more toned and firm and nicer to look at but it's not a bubble butt. You can only grow a muscle in it's genetically predisposed shape, like any muscle. This is most easily seen with guys chests - they get bigger but they're all different shapes and you can't train it to be a different shape.
what the fuck is that bedroom? Holy fuk some girls are tramps
Anterior pelvic tilt helps too but that's just forcing bad posture for a better butt.
Show butt
>some
This is how 90% of girl who have their own place live.
Women are disgusting. Ask any woman what their public bathrooms are like.
RDL, split squat, hip thrusts, good mornings, sumo deadlifts, back extensions, step ups, jumps are things that target your glutes.
>dem hammies
>dem glutes
God I wish that were me
Hey /asp/ how you doin?
Genetics 1xF
can confirm. Work in a restaurant and sometimes I have to clean the bathrooms. The mens is actually normally pretty clean besides the occasional missing of the urinal. The women leave toilet paper and the paper seats on the ground all the time. Plenty of times I lift up the seat and theres fucking blood underneath which I have to scrub off. Also seen plenty of tire tracks in their toilets indication that nuclear shits have taken place earlier and that I may be dealing with radioactive material. Women are total animals.
Fuck I wanna sniff that asshole
HHHHHHHHHHNNNNNNNNNGGGGGGGGGGGGGGGGGGGGG
could you post more haha
getting stretch marks on the sides of my ass boys, not stoked
>helping sluts
Based. Don't listen to this mean guys, user. Post more of your wife instead so everyone can have a good time.
High heels are up with her spine you retard
Anyone have some/all of Bret Contreras' ebooks? I am trying to build my ass but I was hoping to read into how he programs.
go fuck yourself, you are the exact type of dude we are trying to leave behind.
drive.google.com
Should be somewhere around there.
>you are the exact type of dude we are trying to leave behind.
failing that, look here
drive.google.com
He means the anterior pelvic tilt brainlet
You call that an anterior pelvic tilt?
That's a huuuuge ass for a skinny girl.
thanks
he means sprints, and he means like 15 seconds
that is in fact a bubble butt what are you smoking
>Bubble Butt: The How To?
Useless if no high heels
Low bar squats
Romanian deadlifts
glute bridges
Wow mirin the scoliosis on this toilets
underrated LMFAO
what do you think her feminine odors/scent smells like?
IG?
Heaven!
das lordosis
scoliosis is lateral
scoliosis is for dat unbreakable diddly record, due to compressing your spine mid lift
Help, anyway to avoid strech marks?
No, even Arnold had stretch marks. Only way is cover them up with make-up or fake tan.
Jumps did the trick for me. If your gym has those wooden boxes, use 'em.
Hold the fuck on who is that second mattress for? You're cucking someone aren't you?
Good genetics (fat distribution) + a well developed ass. Any time your goal is making a particular part of your body as well developed as possible, you should train it using a wide variety of different exercises and variations. In addition to what you listed, add some donkey kicks and squat thrusts for starters, and use a stair master for cardio. Anything that works your glutes, incorporate it into your rotation. Also remember if you are lifting for size, always aim for the 8-12 rep range, at the highest weight and weekly volume you can handle, get plenty of protein and eat at least at maintenance or above. Everything I Iisted is just basic body building advice that applies to building mass for any muscle group.
> I feel like my thighs are growing faster than my butt.
Then stop doing lifts, or at least deload and stop increasing weight on lifts that include your hamstrings and quads, and focus more on glute isolation exercises.
What titles are his books under? I don't see them. Help
of fucking course it's a Karen who wrote this abomination of an article
Am I the only one, memes aside with a serious fart fetish? I figured fem anons will cringe if I say I have one.