:((((((((( I can't find legit advice online when it comes to building a butt...

Tits and I give you legit advice no joke I give you 5 mins i'm very sleepy

This

You dont have to show nipples btw I dont want you to get b&

I mean I was kinda joking but
>you wouldn't ask a bro for a dick first

Well I don't like dicks do I
But if you're a girl asking (or a regular Veeky Forums poster)
Literally why not?

You cookie cutter porn addict
Glute bridges, closed legs (for the sweep) and wide leg (for the inner leg) squats/leg press, weighted lunges, and stiff legged deadlift are great for building glute, hamstrings and quads.
Do at least 3~4 sets of 10~15rep, and don't kip the weight. Do it slow and squeeze your ass.
At home, you need to eat a lot of food or else you will waste your hard work at the gym.

Show your dick then I guess I'll post them if it means I'll actually get good advice

someone rate

lower body 2x a week

squat 5x5
leg press 3x8-12
lunges 3x8-12
cable pull through 3x8-12
seated calf raises 4x6-8

deadlift 5x5
leg press 3x8-12
RDL 3x8-12
cable pull through 3x8-12
seated calf raises 4x8-12

>I can't find legit advice online when it comes to building a butt.

Fucking asslets, when will they learn?

ya the people who get results are defs doing it wrong, better consult the anonymous autisits on fit who defs have better knowledge and have good intentions for u.

u deserve a pancake ass

Ok you wont show tits fuck you OP

Build strength in your legs,learn to do proper squats,you probably have flexibility problems like 90% of average people,look into flexibility programs there are a lot,follow logical clues and google the shit out of your problems,record yourself squatting look form,look for things thay dont look like perfect form on youtube videos and try to post somewhere for a form check.

Your main goal as a noob is strength above all if you want a really good ass,glutes are enormous muscles as quads are too,once you get them strong enough with low rep high intensity programs/squats you start doing different glute exercises or you look for glute programs wich im sure exists but dont go for the mainstream shit do your research faggot 8-12 reps is good at this point because you have enough strength to force your muscle grow,I wont explain to you everything but this is how it goes.

For upper body lifts idk for a girl you can do them for fun desu as long as you do them with any kind of weight (20kg+) you will be fine,not something really spectacular but eh.

Gl and gn

okay is decent?

Im and Hope I have some tits to see by tomorrow OP

>Fuck off, you wouldn't ask a bro for dick first

implying that I have not done exactly that, multiple times

OP is more likely to be an aspiring trap than a woman, anyway.

Idk but you shouldnt trust people here when talkng abouy routines like rating them,and you shouldnt try to build your own routine,its about trial and error and applying logic and doing shit to learn,it takes time.

I shoulf be sleeping im getting cucked

Is this all in one day?
How much of a noob are you? (Actual question I'm not mocking you)
Also what does your split look like eg. XXLXLXX
X is for no workout
L is for lower
This is a week btw

Im trying to figure out what im going to do for upper but it would probably be
ULXULXX

Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.

>mfw thinking of you hurting

>implying that I have not done exactly that, multiple times
you know what to do.
Get onto the train.

Post your tits already we are equal now

>you wouldn't ask a bro for dick first
Fuck you bitch maybe I will

Fucking cunt thinking she knows me

what was the original post this was a response to ? was it something similar to op ?

Ok I realised it was 2 days ahah
It's ok, you're going to get results doing this program, the best you can do is try and see how it goes
Personally I think calf raises and cable pull through are not worth the effort. 5x5 is good to start with. I would also swap the leg press with front squats.
And then do RDL and lunges on both days so your program would look like

Squat 5x5
Front squat 3x10
RDL 3x10
Lunges 3x15

Deadlift 5x5
Front squat 3x10
RDL 3x10
Lunges 3x15

But,,,,, if you are an absolute noob I would recommend only doing the squats/deadlifts and the lunges. Don't do the front squats and RDL until you get used to lifting
But it's all trial and error, do what suits you best

>Cheekie
Post cheeks

>>Bothering to inflate it.
If someone asked me for dick they'd get the dead slug surprise

WE'RE TALKING ABOUT BREAD HERE

Why can't opee just do a beginner routine and a a couple of buttcessories?

well, post it

I just started occasionally training with a friend of mine who had grown her legs/glutes over a period of 2-3 years.

What she does with squats is warmup sets with bodyweight or just the bar, then starts doing sets of 12 at 50kg then 60 then 70 or 60 then 70 then 80. At 80 she did 3x12, then she would do 100kg 3x4.

She said that her pt told her that 12 reps is a good middle ground between cardio/fat burning and hypertrophy, and then after those sets you do the heavy weight for fewer reps to really increase volume.

You can probably use this strategy for most leg exercises you do, and depending on what I want to feel or achieve I will either do higher reps at lower weights or heavier weights with fewer reps. Also depends for me on the move.

>Im not getting what I want so I'm just gonna cave

To be this beta

I wanted cable pull through because I needed a glute exercise and people look ridiculous without calves. Anyway, thanks for the advice.

sumo diddly and wide stance box squats

rdls
lunges

Balls deep squats
Close lunges
Goblet squats
Pistol squats if you can
Straight leg DL

All those are good for datass

what if i can pistol squat down but not back up

Work with a wall or table with your hand and build up the balance and muscle strength to go back up

Make sure you keep the other leg straight the whole time

Squat
Sumo
hack squat.

3 times a week. Works pretty good.

brett contreras : strong curves

the best workout plan for girls that want to build legs+glutes

>no lifts for back like rows

enjoy you fucked up posture that will ruin your "great ass"

that girl you posted a picture of, she literally gives out a free program on her IG as far as i know, and constantly posts about how she achieved her body

tits or gtfo

The meaning is simple, the only reason someone would announce being a girl on Veeky Forums is attention.
You have no other reason to announce it.

So us bemanding you show your tits, is to reduce you to our level, to humble you. To make you feel like the attention whore you are.

Just take a pic of your tits with timestamp. Then we'll help you in whatever way you want.

You can even hide your nips if you feel shy.

If you really text like this it's pathetic.

If you want advice on what to do, put in the effort first and actually build a routine. You're pussyfooting waiting to get an exact answer for "correct ass" when you aren't even describing what you consider that to be aside from a picture with no simple source.

For fucks sake, tits or gtfo exists because you think you deserve something without any work you idiot. Not because we can't find a few 100 better pairs within minutes, use the resources available because they are there and try them out. Listen to your body and focus accordingly as well as follow a simple diet and routine then specialize you delusional ingrate

>The meaning is simple, the only reason someone would announce being a girl on Veeky Forums is attention.
unless they want to know how to do exercises to make their ass better, you retard.

>Fuck off, you wouldn't ask a bro for dick first.

you have no idea where you are do you?

d-dont ever touch weights! you will bscome too MANLY!!

/thread

Squats of all variations and deadlifts. That's all I do (for my butt) and all you need really if you have proper form

What I've been doing which has blown up my whole posterior chain works like this

3 lower body days/week
First lift is front Squat/squat/diddly for 3*1-3 (can do sets across or ramp to a heavy set, I alternate between approaches month to month)

Next up is 10 sets emom of one of the two lifts you didn't go heavy with. 80% for singles or doubles, keeping the weight fairly constant between sets

Third and finally is this giant set

SLDL 5*8-12
Goblet Squat 5*20
Hip thrust/Glute bridge 5*20

You can put the glute isolation anywhere in that sequence, but SLDL works best before the goblet squats. Keep the rest periods down and expect that you'll need to drop the load set to set

Example sessions could thus be
Front Squat 120*3, 130*3, 140*3
DL 160*2*10 emom

Giant set:
SLDL 100/90/80/80/70*12
Goblet Squat 35*20*5
Glute bridge 20*20*5 (loaded with plate on lap)

This is typically followed by sitting on the ground whimpering, and the most almighty pump of your life.

If you're ballsy, you can do intervals on a bike afterwards

Just inject synthol on the daileee

kek

Deadlifts

>women giving other women the same mediocre advice

Next time don't piss all over the lifting platform you idiot.

Op just do what the guys say but DO NOT under any circumstances eat bread

Wrong Asian woman tard

Here you go you fucking roastie.

Low bar squat heavy three times a week. The rest doesn't matter