Best way to get massive glute gains like pic related?

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>massive

S Q A T Z N O A T Z

Also leg bridges and leg raises

>>39019829
Barbell Glute Bridge

Why do you keep spamming these threads

You've made dozens of threads now

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>>39019870
That wasn't me

How's this routine:
5x5 squats
5x8 glute bridge
5x8 hip abduction
5x5 Romanian deadlift

>>39019906
go higher than 8 if you want the juicy glutes bb

>>39019906
Yes it was

You made the hip abduction machine thread too, and another dozen threads about "I want to only train my legs and butt but not upper body".

The thread is always the same and your image filenames follow the same scheme

>>39019924
But isn't heavy weight and low reps better?

>>39019906
I recommend you doing more reps and less sets

>>39019932
Literally wasn't me. Lots of people want big butts you know

>>39019829
1-3
>train
4,5
>learn to pose
6
>ass fillers

in the trash she goes

BATS IS THIS YOUR THREAD?

>>39019949
Post proof you're a woman and not an incessant shitposter

>>39019935
Yes, if you are looking for strength, do more reps with less sets at medium weight, example 10x3 squat

>>39019906
>hip abduction

is there a valid way to do this if your gym doesn't have that machine?

note: i had to solve 7 captchas to send this post.

>>39019932
Think that's just the iOS photos file name format mate.

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>>39020082
Use one of those wrist weights

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these

>>39020109
Unless there's dozens of girls with the same phone posting consequent threads about only working out their lower body and talking about the same exercises I think this is just a shitposter

Might even be the same one who kept getting pictures off tumblr and posting "Is my girlfriend fat, fit?". And retards would always reply

>>39020145
>needs a belt for 45lbs
Literally what ?

i recommend starting strength desu

buy the book, its only like $22. there is a ton of information in the book you cant find online.

the basic ideas are ass follows:
getting strong is how you will build thick legs / glutes (specifically, getting strong in the squat and deadlift)

as a beginner you are so weak that whatever weights you lift, they are so lightweight that you will have recovered from the workout in 2 days - so if you squat 200 lb on Monday, on Wednesday you will have recovered enough to now squat 205 lb, then Friday you will squat 210, and so on.

as a beginner, start off very light, with say just 45 lb (the empty barbell), or 95 lb (barbell + two 25 lb plates). then two days later, add 10 lbs. keep increasing the weight by 10 lb until it feels like too much of an increase. then, only increase the weight by 5 lb at a time until 5 lb is too much of an increase, then start increasing the weight by 2.5 lb.

you dont need to do 5 sets of 5.
do 3 sets of 5.

routine is as follows:

Day A:
squat
benchpress
deadlift
chin ups

Day B:
squat
overhead press
deadlift
chin ups

workout Monday Wednesday Friday, alternating ABA BAB

>>39020513
i forgot to mention deadlifts you only do 1x5 (one heavy set of 5 reps)

>>39020492
those are good mornings, but yeah a belt is retarded for that

>>39019971
Nah. Bby is doing hip thrusts and RDL. I noticed some ass gains in her video with the tight shorts.

>>39020620
honestly thought it was a girl until that cuck bent over and i saw no titties