I just want to marry a Veeky Forums chick and have 5 kids

i just want to marry a Veeky Forums chick and have 5 kids

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bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
youtube.com/watch?v=ZJY4THtqfa8
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How long does it take to get ass gains? Female with flat butt asking

depends, are you in london?

doesn't everybody?

>i just want $1,000,000

>just

Noticeable as early as 4 weeks depending upon the ass and routine.

Aint that the dream brotha

Depends on diet routine and all the other factors such as sleep stress levels etc

Post butt

I just want a bf to go hiking with and a 800 sqft house with 20 acre of trees and cable internet

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based london poster

Die faggot

muricunt. sorry.
Thank you.
No jewgolds for gym membership atm. Do bodyweight squats and runs.
as pictured

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have fun working to pay for your 5 kids while i live the NEET life with my bf

Im embarassed there hasnt been asked for sauce yet.
>sauce pls

SOCAL

Buy dumbbells on Amazon and do as many squats as you can. Balance out with some cardio. Be sure to eat some more or drink protein

I have 2 10 pound dumbbells i use. can i get possible visible results from that?

Wtf, she has a penis?!

Best female ass programs.

bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

Bring the weight up, maybe 1 30lbs. There should be many butt lifting workouts online (donkey kicks, sumo squats, lunges and jump lunges) eventually form a weekly routine for yourself and keep going on reps. Maybe start off a 5 sets of 15 reps for weight.

thank you comrade

is that a cock

One of the most important parts about building your ass is mind-muscle connection. You really have to figure out how to flex it and make sure that you're working it through your movements. I recommend practicing flex your butt before a lift and keeping your weight back on your heels vs your toes. That'll help you flex your butt better.

Try and copy some booty insta ho workouts? Amanda elise lee god tier ass

Squat heavy and do romanian deadlifts
Ass and perkiness gains within 3 weeks.

Best ass programs. Re-posting to make sure you see it.

bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

>bret contreras
Reminder that Bret Contreras, who calls himself a 'glute guru', competed at powerlifting, barely squatted 374.7lbs and got fucking pinned under 4pl8.
youtube.com/watch?v=ZJY4THtqfa8

Best of all he DIDN'T IMPROVE HIS SQUAT AT ALL on his second competition.

True, he may not be that strong. But his programming works very well for women who want to get better legs and glutes.

Forgot to add:
He was 220lbs, had a year between the competitions and the specific goal to improve his powerlifts.
His one year of glute guru improvements got him to 236 and a 413lbs squat-morning.

Nice braps add weighted glute bridges with barbell pls. 3x15~18 till failure

Any programming works for women who want better legs and glutes.
This is literally what grows the fastest on women.

I wholeheartedly agree man. Bad programming for strength. Works well for hypertrophy though.

Start trying to do some weighted squats. Lunges as well so you help develop some nice legs.
Lots of proteins, eat slightly more than maintenance

A few months if you do glute bridges and barbell hip thrusts often enough

I'm pic related, been working glutes specifically for 23 days as of tomorrow. This is my progress, although its not a whole lot

this. Squats will make your legs overall bigger and more shapely, but glute bridges/hip thrusts project your ass out more specifically since they more or less isolate the glutes.

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ADMIT that first pic you sent to CHAD on tindr or something roastie bitch

marry me

you wont see real change for months bro, but keep at it

post tits

Yeah i can see it gettign a lil better definately, do one more pic at 2 months.

Thats not a flat butt, its very nice. Dont listen to niggers.

miring ass gains

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this!! i want a fit wife
they age so much better.

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Gonna need to see what we're working with here

>You will never have a Veeky Forums gf
I lift because i know she is out there, but will I evf be /fot/ enough to make her mine...

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Good plan

nigga

My ass is way larger naturally and I'm a man. Mirin the progress and stretch marks though.