Girl here. If I want big legs and a big butt, should I squat and deadlift 3x a week with a few other accessories...

Girl here. If I want big legs and a big butt, should I squat and deadlift 3x a week with a few other accessories? What should the sets x reps be?

Other urls found in this thread:

instagram.com/p/BSWV7ORFm1S/
twitter.com/AnonBabble

>Girl here.

Hi girl please be my gf?

Can you answer my OP? Maybe I'll date you if you do.

Deadlift once a week and don't squat more than twice a week unless you want to incur injuries in the long term. Even with good form squatting that often will put tremendous pressure on your knees. If you deadlift properly the exercise will put enough stress on your body to warrant doing it once a week.

Reps x sets is something you need to discover yourself via experimentation. Some people respond better to low weights x higher reps and vice versa. This depends on genetics and other factors like muscle density. There are doctors that specialise in these fields and you could go get your muscle tissue sampled to find out 'optimal' rep ranges but this might just be a meme, so your best bet is trial and error to see what your body responds to best.

probably more squats than deads, mix up week with heavy days and hypertrophy days

go for Sumos, pretty sure they're the greatest exercise a woman can do for her body

2 times a week is enough really

Go volunteer at your local farm, take up horse riding and/or cycling or play a crap ton of Dance Dance Revolution.

>Maybe
that's a bad trade. Change that for "probably" and I'll help

but I wanted to go to the gym 3x a week
Oh and how will my hams grow if I only deadlift 1x a week? I want to grow muscle. Strength is second.

you should post tits and suck the cum out my dick like a shotgun blast

Romanian deadlifts for hams.
Use third gym day for cardio or pullups or something upper body.

Here you go, now be that guys gf you faggot.

post back picture

Do Hyperextension Machine Stretches, these work the shit out of your glutes and lower back and are safe to do. You can also supplement with other machine exercises for your hams and glutes. You might respond differently but I (a guy) grow best on a split with minimal compounds.

Why don't you work out proportionately you fucking retard

Use this OP for a month to get thicc.
And then suck my dick.

i dont care about my upper body too much
like what i wanted to do was

A
squat
deadlift
db ohp
lat pull down
bicep curls
glute exercise
calf exercise

B
squat
deadlift
db bench
rows
bicep curls
glute exercise
calf exercise

AxBxAxx
BxAxBxx

I don't want to pay for a personal trainer help

no glutes
calves
i hate pull ups chin ups and dips
no
Yeah, people said that machines aren't the best and that leg curls fuck with your knees :/

>a whole thread dedicated to some bitch wanting you to write out a routine for her
>people actually replying

wtf Veeky Forums

No, I just want help. I didn't ask for shit.

wtf dude this is bullshit, if you squat intensely sure the frequency should go down accordingly; but there's literally no reason why you cannot squat 3x per week, as long as form is good, weights not too heavy, etc.

Just type in google "texas method" and follow that. Best thing ever. Squating 3 times a week but not always with high intensity. Dl once a week is more than enough while squating 3times a week. And if you do this properly, no way youll get injured.

kick out deadlift on day B
Replace bicep curls one day with chin-ups

There is rly no need to do db bench, plenty of girls ive worked out with were able to start with the bar, and they were around 110-130 lbs

Well speak for yourself. I spent about 6 months squatting 3-4x a week with cyclical intensity and weight. My legs got huge but I started experiencing some major knee pain and decided it wasn't worth it. I only squatted ATG with very good form and plenty of stretching/warming up and wearing knee sleeves.

Legs curl do fuck with your knees, but any ham machine is fine. Quads are best worked via squats.

The hyperextension exercise is very good though and you can do it with a barbell for added weight. Would recommend.

not strong enough for chin ups :/
i just dont want to die benching a heavy weight one day so thats why i wanted dumbbells

L O N D O N

Do they have an assisted chinup station? If you don't want to work upperbody because you don't want muscle gains you should be doing a chinup/pull-up excersice to help round out your physique and increase general tightness.

Just do SL 5x5

this and skip ohp to get smaller shoulder width to create theillusion of having a bigger booti

Clever girl

To be fair, this happens all the time on Veeky Forums, it's just that the bitches asking for routines aren't usually female.

That being said, I totally agree that these sorts of things belong in QTDDTOT

Disagree,
She's not gonna get boulder shoulder unless she's on test but stronger shoulders will keep her safer on all the other lifts

I'll look into it. Thanks.

do mostly leg curls

>unironically going for the BRAPPPPP aesthetic

Why?

Dont you want to look effay and thinn?

instagram.com/p/BSWV7ORFm1S/

>i just dont want to die benching a heavy weight one day so thats why i wanted dumbbells
That makes no sense.
If you can start with the bar and be comfortable, you add weight at a snail pace and you're never in danger.
Same logic applies to dumbless, start with comfortable weight, move a up a weigh at a slow pace.
Dumbells arent magically easier than a barbell.
And at the same weight there are higher chances you will fuck your shit up with dumbells that you can't handle than there is with a barbell

>not strong enough for chin ups :/
Start with pulldown machine. My female friend started that way and got to full chinup in 2-3 months.

Oh, man.

Does anyone remember this chick's MyFreeCams name before she tried to do instagram? I can never remember it.

I am going to do pull downs

Nevermind. Just found it.

AleksyFit for anyone else.

Read the fucking sticky and do Starting strength + GOMAD

>>Maybe
>that's a bad trade. Change that for "probably" and I'll help
Help, and I'll 'probably' change it.

you should get a boyfriend who is good(ish) at photoshop...

Ok, I'll help. Maybe.
Anyway, it's not rocket science. It doesn't matter what you do as long as you're doing it on regular basis for longer period of time. Do squats 3 days a week for a year, with good form and you will get your results. Isolate glutes and you will get even better results.
The most important thing tho is to keep the good form from start. Squats can easily fuck your shit up, done incorrectly.

Whate er you do, make sure you do low bar squats.

Hi! Another girl here. I like to play games and squat for my butt. I like fit.

Squats are mostly a thigh bulider. Add more hip thrusts for glute gains

Everything Heavy 3x6-10 reps hip trusts, 3x6-10 reps deadlift, 3x6-10 reps squats twice a week should do the trick

why??

>>not doing hammy curls

fuck off thot

I thought that machine was for back and abs?

Do
2 leg days
1 upper body day
AxBxCxx
Leg day A:
Deadlifts 3x6
Hip thrust 3x8-10

Hamstring machine (for pump) 3x12
Quadriceps machine 3x12
Calves 3x12

B: Upper body

Lat pulldown/rows 3x6-8
Chest press/shoulder press 3x6-8
DB curl 3x 8-10

Lateral raises 3x12
or
Rear delt flies 3x12
tricep pushdown 3x12

C: Leg day 2
Squat/front squat 3x6-8
Lunges 3x8-10

Side kickbacks 4x10-14
Quadriceps machine 3x12
Calves 3x12
Abs 4 x of whatever

Staying above 6 repetitions will focus on muscle mass, but i recommend getting some strength as well since strength and pump develop muscle size a little differently. Female body responds better for higher reps thus many 12 reps and strength stuff is mostly near 6-8 reps .

5x5 go heavy, progressive overload, more weight each week. Remember to stretch.

Squats, high step ups on plyometric boxes, dead-lifts/stiff leg DL's, seated leg extensions, lying leg curls

Also, use dumbells on the high step-ups