:((((((((( I can't find legit advice online when it comes

>>42032317
Tits first.
Then help.

Mind muscle connection + consistency is all you need, go watch youtubes of some girl with a nice ass trianing and copy some of the moves. most of the people on /fit/ go on 4chan and dont have good bodies.

>>42032339
I read that those girls lift too light and do so many reps so I want to know what is OPTIMAL

>>42032327
Fuck off, you wouldn't ask a bro for dick first.

Romanian deadlifts worked wonders for me, Alan Thrall has a good video on it. Keep the bar very close (almost scraping) your legs on the up and down, and really focus on standing up and pushing with hips.

That an cable pull throughs are aite.

But Romanians really uped my booty game

>>42032352
>you wouldn't ask a bro for dick first

You obviously haven't been here long

>>42032352
how new are you? TITS OR LEAVE

>>42032345
3x10 squats
As much weight as you can do for ten reps (or a little bit lighter) and maybe some extra accessory stuff
This is probably what I would do if I was a girl but imo 5x5 is fine too
All programs will get you results just at differing rate, the best thing you can do is see what works best for you
Also bear in mind it will take a long time (especially for girls) so just be patient

Oh and can someone tell me what are the bare minimum upper body lifts I should be doing for a somewhat decent looking upper body? I want to focus on my lower body.

I was thinking bench, ohp, rows and lat pull down.

>>42032317
Then you have fuck all when it comes to looking. Bret Contreras built a whole career on it

>>42032317
Tits and I give you legit advice no joke I give you 5 mins i'm very sleepy

>>42032364
This

>>42032402
You dont have to show nipples btw I dont want you to get b&

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>>42032352
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 /fit/ poster)
Literally why not?

>>42032381
You cookie cutter porn addict
>>42032352
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.

>>42032419
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

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>>42032317
>I can't find legit advice online when it comes to building a butt.

Fucking asslets, when will they learn?

>>42032345
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

>>42032317
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

>>42032467
okay is >>42032448 decent?

>>42032467
Im >>42032402 and >>42032419

Hope I have some tits to see by tomorrow OP

>>42032352
>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.

>>42032477
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

>>42032448
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

>>42032533
Im trying to figure out what im going to do for upper but it would probably be
ULXULXX

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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

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>>42032488
>implying that I have not done exactly that, multiple times
you know what to do.
Get onto the train.

>>42032352
>you wouldn't ask a bro for dick first
Fuck you bitch maybe I will

Fucking cunt thinking she knows me

>>42032571
what was the original post this was a response to ? was it something similar to op ?

>>42032550
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

>>42032431
>Cheekie
Post cheeks

>>42032606
>>Bothering to inflate it.
If someone asked me for dick they'd get the dead slug surprise

>>42032650
WE'RE TALKING ABOUT BREAD HERE

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

>>42032663
well, post it

>>42032345
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.

>>42032467

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

To be this beta

>>42032651
I wanted cable pull through because I needed a glute exercise and people look ridiculous without calves. Anyway, thanks for the advice.

>>42032317
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

>>42035913
what if i can pistol squat down but not back up

>>42035979
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

>>42032317
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"

>>42032317
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

>>42032352
tits or gtfo

The meaning is simple, the only reason someone would announce being a girl on 4chan 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.

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>>42032317
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

>>42036462
>The meaning is simple, the only reason someone would announce being a girl on 4chan is attention.
unless they want to know how to do exercises to make their ass better, you retard.

>>42032352
>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!!

>>42032364
>>42032364
>>42032364
/thread

>>42032317
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

>>42032488
kek

Deadlifts

>>42032431
>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

>>42038909
Wrong Asian woman tard

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>>42032352
Here you go you fucking roastie.

>>42032317
Low bar squat heavy three times a week. The rest doesn't matter