Hey /fit/. this is my first time venturing onto this board, and

>>41884512
L O N D O N
O
N
D
O
N

scrap all of that shit

Get under a barbell and do ass to grass squats 5x5. Do nothing else and your ass will grow. If you don't want it to be flabby and jiggly, determine how many calories you need to have to lose weight and eat slightly under that. like 100 calories and you will get the results you want.

>>41884533
nope. 'Muricafag here

>>41884552
Thanks. I don't really have much access to gym equipment right now but hopefully I will soon

>>41884576
You don't have to go super heavy. Not like 200 lbs or anything. Probably start with just the barbell or 10 lbs on each side and your ass will feel sore. You could probably just start with bodyweight squats. Just make sure you go past paralell and your knees can go past your feet. At a certain depth you will feel your glutes activate and that's probably where you want your ass to grow. Do as many of those as you can for now. Maybe start with 25 or so and add 5 every other day. Make sure you feel it in your butt. Then when you start using weight, you'll have the form to start really making gains.

>>41884597
oh ok. thanks!

I'm not really sure what "dancers dents" are, but I find it hard to believe that you would see any physical change in only five days. Especially with that routine. It might just be your mind and eyes playing games with you.
I would just stick with it. But listen to the other anon about doing higher weight squats and eating at a slight deficit.

File: wkjdwd.jpg (343KB, 630x629px) Image search: [Google]

343KB, 630x629px

>>41884616
well, dancer's dents are the small dimple like indentations on the sides of the glutes. they usually don't affect much, but since i don't have a very nice ass, they just hinder me in trying to get a nice round butt.
pic related, just definitely not mine.

>>41884679
also I'm as suprized as you are. they are definitely there, and they never were previously. I also have not done any real workouts beforehand. activity, sure, but not real strenuous or organized.

>>41884679
I think those are pretty hot. Also the ones in the small of the back. hnggggg

>>41884698
haha, well they work for some people!

bret conteras strong curves
/thread

>>41884715
like i said, sadly I don't really have access to any gym equipment. I also can't be spending money on that kind of stuff.

File: Carrot Cake.jpg (104KB, 1178x714px) Image search: [Google]

104KB, 1178x714px

>>41884695
maybe you're just getting that PUMP

nah but seriously, if you wanna get a good workout, I can tell you getting to the gym for some better equipment is a great idea. definitely do cardio a few times a week, the endurance will help you massively. stairmaster is my personal fav because it's cardio + ass/leg workout and i love the feeling of it kicking the shit out of me. Running is another great option because it's great for your knees. Just set goals and don't push yourself TOO hard.

my leg workout is really intense, I do heavy lifting but for you, going slightly lower weight than what you max, and being "under load" for 40 seconds each set (3 sets) is the best for hypertrophy, which is just making your muscles BIGGER, not stronger.

sorry i derailed. I usually do 5x8 squats, 5x10 leg press, 3x10 for the rest which is: goblet squats, weighted lunges, hamstring curls, leg extensions, and glute kickbacks. STRETCH.

this always kick my ass and it's been doing wonders for my quads and ass for the past couple of weeks. deadlifts don't hurt either. but DEFINITELY start light and build up. being new means you have to gain balance, coordination, and you have to learn to feel your body for what's gunna be good for you and what isn't. (read the sticky for diet tips)

pic unrelated

File: femanon routine2.png (184KB, 1141x409px) Image search: [Google]

184KB, 1141x409px

>>41884679
Those are therefrom a lack of fat and and increase in muscle. So if you're getting those then your ass is growing.
Also, lift.
What you're doing down is adorable and won't net you much muscle, but since you don't lift you should keep doing it until you do, and also add more reps every couple of workouts to keep the resistance up.
When you do lift though, squats and barbell glute bridges.

>>41884512
Don't fell for the squat works glutes meme. If you want glutes, do hip thrust.

>>41884815
>>41885436
>>41885510
thanks for all the input. I'm pretty much taking notes as this thread goes along.

>>41884512
Colorado? I need more people to hike with

>>41885776
no, sorry. South Carolina.