A few months ago I had a operation on my leg. Because of the op recovery I have a lot of muscle atrophy in my legs mostly my butt. all of the exercises I have been doing are mainly quad based as my physio said that is what I needed to strengthen. When I wear jeans they never fit in the butt area and they do they are extremely tight on the calves. I just wanna look good in a pair of jeans again. I’m currently doing PPL.
This is my workout
4x5 squats 3x12 leg press 3x12 leg extension 3x12 straight leg deadlift 5x12 calf raise
Is this a good routine? What exercises can I do to bring up my butt.
Hip thrusts sound like a good exercise should I add on to the end of my routine 3x12? or replace stiff legged dead lift for hip thrusts?
Thanks for the help so far
Jordan Hall
i've built my butt up from flat nothing into something by doing hip thrusts first in my routine, after some basic glute activation movements. doing hip thrusts first seems to make it easier to activate the glutes when squatting and deadlifting.
Daniel Martinez
Post butt for evidence
Aaron White
Hello old friend
Xavier Howard
yeah. this is may of last year, after like a month of doing hip thrusts. it *feels* like it's gotten bigger since then like when i feel myself in the shower, but this is not reflected in pictures.
keep in mind i have blah tiny white boy genetics. started with serious hank hill ass. so like i said... went from nothing to something.
Owen Perez
>genetics
Camden King
bleh that's a bad pic anyway. here. this is more recent. ignore the granny panties look lol
hi! who's this? :)
Cameron Martinez
>Who's this? An old friend, old friend
Benjamin Smith
>have big butt >randomly knock things over by accident when walking around tables and shit there is no reason for a man to have a bubble butt if they are straight why the fuck did this happen to me why didn't anyone warn me
Wyatt Powell
it's nice to have friends :)
but back to the topic. op the best thing you can do probably is start taking glute activation seriously.
>tfw thiccer, nicer ass than my gf, and both men and women have groped me, spanked me in public, etc. If I wasn't in a relationship I don't even know what I'd do with it...
Xavier Moore
lol what are these gifs
Oliver Sullivan
>lol what are these gifs
CLASSIC my old friend, classic
Jaxson Jenkins
Interesting, so some body weight exercises to activate, but then it needs gym work to see results? Not Op here, but can decent gains be done from home with mostly bodyweight?
Adam Evans
Thanks for the links and advice really helpful :)
Julian Brooks
Hiney is looking good babe.
How many days a week should I train glutes to really see growth?
Hudson Cooper
I'm watching a guy butt aren't I
James Perry
Did the "trap" in "vegan trap" give it away?
Isaiah Clark
Being a trap is fine, being a vegan is unacceptable
Lincoln Rodriguez
lol okay.
i can't really say for sure as i've always done barbell work. i will say though that single-leg hip thrusts are not to ever be underestimated. get some blood flowing in your glutes with activation exercises, then try to do 20 of these with each leg:
you will feel a serious burn. i actually do 1x20 of these (single-leg shoulder-elevated... i keep feet on the ground) before doing my barbell hip thrusts. they fucking burn like crazy when i get to around rep 17 on each leg. glute burn is a good sign you're hitting them hard lol. if i had to do a glute routine at home i'd base it around these hip thrusts. do like 3x20 after the activation, probably followed by 8 million bodyweight squats and finish things up with banded glute accessories.
np! good luck!
wow that's a nice gif...
i do basic bitch 3x a week routine. hip thrust is up to 250lbs now, and my gains are slower. i had to buy 1.25lb micro plates to do increments of 2.5lbs lol.
i'm mtf trans. estrogen is fantastic.
no bully!
Elijah Johnson
I thought you weren't vegan anymore you lying faggot
Jeremiah Fisher
i'm not, but people know the name. sometimes i want to put name back on and chat with people and give updates and stuff.
100% support the vegan lifestyle though! i've always said the best diet is the one you can stick to. vegan can be hardcore healthy or the worst possible thing ever. same with any diet, really. vegans stuffing their faces with oreos are not doing themselves or the world any favors... but an environmentally conscious meat eater getting their organic grass-fed beef from a local rancher really might be. you wanna talk about diet and the environment?? i fucking love this stuff, but my opinion has always been that vegan, vegetarian, omnivore... all of these can be good or bad.
one thing i noticed when i was vegan was that meat eaters would get SUPER defensive about their habits around me. they'd talk some mad shit for no apparent reason, assuming i hated them or something because they were eating meat. like i've had people rant to me about how butter is healthy when i wasn't eating it and i was just like, "...yeah, for sure! saturated fats get a bad rap so eat your butter!" and they'd be like wtf why are you not eating butter and it was a whole thing.
food is my favorite :)
Chase Butler
Thank you very much, bookmarking that video and putting everything down in a text document. I'm mtf too and I really need to get some meat on my lower body to balance the hueg shoulder problem, I'll do my best!
Noah Cook
Holy fuck I'm not going to read that. You are a liar and a failure. Why would you want people to recognize you for that
these are all the various strong curves programs. it's an aesthetics routine based around building up a nice butt. most of this involves barbells and machines and things, but if you scroll down to the grey/blue "Best Butt Bodyweight" section it's a full 3 month long full-body bodyweight routine. buy or torrent the strong curves book and you can just bret's template and exercise index to build your routine yourself.
read what? what do i want people to recognize me for?
i used the name for a long time so sometimes i put it back on so people will recognize me again. idk why that makes me a liar or a failure lol
how old is our friendship? like years old?
anyway i have changed! i can lift more weight now :)
Benjamin Brooks
>estrogen is fantastic dem titties growing? post chest pic
Justin Sullivan
Only gets estrogen by marinating everything in soy sauce and eating 12 prunes a day while listening to boob getting hypnosis made by neet furfags
Gavin Diaz
People don't need to recognize you at all. This is an anonymous image board. The fact that you're a >girl doesn't make you special
Elijah King
i'm special because i work super hard and try to maintain a friendly and positive attitude!
we should all work at being more and more special :)
Caleb Scott
I mean I guess that does make you unique here. Tripping just for that is dumb though in my opinion. If you want a username go to reddit
Nicholas Foster
Our friendship is one that has yet to flourish, and probably never will
You helped me when I was down and out
Just wanted to say thank you, my old friend. I hope to live up to your expectations