Why not search "glute exercises" on youtube, instead of asking a bunch of fat nerds on IST?
Hip thrusts
Weighted Lunges
etc (idk, i'm not a woman)
make sure to eat .8 grams per lb of body weight each day. Make sure to eat lots of carbs. Check out renaissance periodization on youtube to learn the basics of building muscle. You can certainly build a muscular, plump ass despite being asian.
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.
For each workout, choose one bilateral and one unilateral movement. Some bilateral movements I'd suggest are squats or Romanian deadlifts. Some unilateral movements I'd suggest are lunges or Bulgarian split squats.
when you preform your workout, do the bilateral movement you've chosen first, for 3 hard sets of 8-12 reps (not including an easier, lighter warm up set). Then move on to your unilateral movement for the day, exercising BOTH SIDES for 3 sets (alternating), with 10-15 repetitions in each set. Write down all your workouts.
At first, you will spend 1-2 months becoming accustomed to performing the movements. At this point, external load may not be required (I assume you've never worked out before). Once this period is over however, you will feel more stable and comfortable performing these movements, and will be able to actually push the limits of your muscles. It will become necessary to externally load these movements. Do this by holding dumbbells in your hands, resting a barbell on your shoulders, or holding a barbell in your hands (for the Romanian Deadlifts). Over time, you should intend to hold more weight. Don't rush it tho, because much like reading a good book a second time, you will still gain much from holding the same weight that was challenging last week.
The inclusion of unilateral movements ensures the enduring effectiveness of this very simple routine. They are crucial for the healthy balanced development of muscles in your legs, and will save you the trouble of needing to use many more smaller isolation movements to fill in the gaps left by the large bilateral movements. Their inclusion will be annoying at first, as they require more balance, and will be difficult to perform for the first 2-4 weeks. Despite this, I think you should do them.
Workout 2-3 times a week for one year. The change will be jaw dropping. The change in year 2 will also be shocking. Subsequent years will yield less headspinning changes to your figure.
>squat 5x5 (or 10x3) >do some running or cycling or something >be fucking consistent
this shit isn't fucking hard. No wonder there aren't any old personal trainers. How long can you tell people to do basic ass shit just to have them pile on excuses and ignore everything before you give up the job?
I fucking love women so much bros, they’re like cocaine to me. I can’t get enough of their tight asses, wet pussies, shapely legs, and fertile skin. I just want to breed every woman I see at the gym because they’re so hot. I can’t imagine life without dirty sexy whores, the only thing keeping me going at this point is the thought of young, tight pussy ready for me to dominate. Fuck bros I love women
Me too. My biggest dream is a girl would take me in as a slave/servant. Every time in my life that i have acted dominant towards a female is because i know they like it.
Yes, this pic is asian lady. It’s obviously harder but I’ve had asian friends with good asses. It’s all about consistently training glutes and of course putting on some weight. It’s not going to happen over night but you can do it if you put in the effort.
>You ever notice how most really attractive white women date white guys
Despite all the blackpilling propaganda, most people are dating within their own race.
Prefer asians with shmassive tits since the prettiest asian girls in my (mostly asian) school had em. Shame that that's so fucking rare.
Asses are ok, necessary to round out the figure but hardly a highlight.
no it is impossible. you will never be white. my best advice would be that whenever you date a guy, you also have a white female friend to entertain him.
You can see her fat on basically every square inch of her legs trying to break free of those tungsten-reinforced pants. There is no actual tone, just fat. Fat everywhere. You can tell by her upper-arms that she's a fatty. Those pants aren't saving her.
pancake ass is the most fixable physical condition of them all. Its caused by lack of muscular development and everyone can develop their ass and legs muscles. So any basic leg work like squats, deadlift ,hip thrusts will do the job.
>Would hormones help alter the fat distribution?
Potentially. Easiest solution would be birth control. Something stronger than the pill, like DEPO would probably be more beneficial. Other than that you need to eat in a caloric surplus and train hard 4-5x a week.
Lower 2x a week
Split Squats
Weighted lunges
Deadlift
Hipthrust
Hip abductor
Kickbacks
Upper 1x week
Lat pull downs/pulls up
Chest press
Bicep curl
Tricep extensions
Shoulder press
Squats plus running/incline walking. As far as fat distro goes. Thats a genetic thing, obviously estrogen will help. But if you are already maxed out on natural estrogen then you need to focus on muscle growth.
embrace your heritage.
I hate women so much, I'm not gay I just can't stand women. I'll take a robot sex doll bottom half and nothing more at this point.
Help me the fuck out you spastic virgin.
Timestamp
>"she" won't
wow that flat.
IF thats you femanon I would recommend
Donkey kicks
Hip thrust
Romanian deadlift
seated and regular squats
lunges
Kneel and stands
pistol squats
Fuck you roastie.
this ass is nice tho
do weighted hip thrusts and squeeze your glutes for 3 seconds isometric hold at end- ass will grow!
You're literally Asian. You don't need a good body to get a white bf.
I hope that is true
I'm not looking for a white guy. I need a big ass to attract black guys.
Ah so this is a bait thread, shameful. You need to work harder Rabbi.
Too bad. Know your place on the hierarchy.
Squats and oats
Why not search "glute exercises" on youtube, instead of asking a bunch of fat nerds on IST?
Hip thrusts
Weighted Lunges
etc (idk, i'm not a woman)
make sure to eat .8 grams per lb of body weight each day. Make sure to eat lots of carbs. Check out renaissance periodization on youtube to learn the basics of building muscle. You can certainly build a muscular, plump ass despite being asian.
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.
聽聽小寶貝。你會收到很多傷害性和侮辱性的評論,但這不是我的意思。我只想說,你現在的樣子是完美的。你聽到我說糖了嗎?完美的。永遠不會改變。你應得的任何東西和你想要的一切。為我保重,寶貝女兒。
You just know
Oof, unfortunate.
Just do BB lunges or split squats. But with actual weights.
it's over
Fix your posture, thats half the battle. You are standing like you’re outside holding an umbrella on a windy day.
How the fuck can anyone reply to this creature and not realise it's a man is beyond me.
Romanian deadlifts, pelvic thrusts and lunges - mid-to-high rep range. Yoga will also help.
Also this. Shoulders back and stand up straight.
>no timestamp
the state of this board
i will still mating press you
I can see your balls bro.
Ynbaw
hi stephanie
Why the long ass?
Volleyball ball sh orts now
bitch just lift
For each workout, choose one bilateral and one unilateral movement. Some bilateral movements I'd suggest are squats or Romanian deadlifts. Some unilateral movements I'd suggest are lunges or Bulgarian split squats.
when you preform your workout, do the bilateral movement you've chosen first, for 3 hard sets of 8-12 reps (not including an easier, lighter warm up set). Then move on to your unilateral movement for the day, exercising BOTH SIDES for 3 sets (alternating), with 10-15 repetitions in each set. Write down all your workouts.
At first, you will spend 1-2 months becoming accustomed to performing the movements. At this point, external load may not be required (I assume you've never worked out before). Once this period is over however, you will feel more stable and comfortable performing these movements, and will be able to actually push the limits of your muscles. It will become necessary to externally load these movements. Do this by holding dumbbells in your hands, resting a barbell on your shoulders, or holding a barbell in your hands (for the Romanian Deadlifts). Over time, you should intend to hold more weight. Don't rush it tho, because much like reading a good book a second time, you will still gain much from holding the same weight that was challenging last week.
The inclusion of unilateral movements ensures the enduring effectiveness of this very simple routine. They are crucial for the healthy balanced development of muscles in your legs, and will save you the trouble of needing to use many more smaller isolation movements to fill in the gaps left by the large bilateral movements. Their inclusion will be annoying at first, as they require more balance, and will be difficult to perform for the first 2-4 weeks. Despite this, I think you should do them.
Workout 2-3 times a week for one year. The change will be jaw dropping. The change in year 2 will also be shocking. Subsequent years will yield less headspinning changes to your figure.
damn, my condolences, my ass is much better and I havent lifted in 6 years
>this ass is nice tho
work glutes and hams, shorten waist. no amount of anything will drastically change your fat distribution other than hard work
>squat 5x5 (or 10x3)
>do some running or cycling or something
>be fucking consistent
this shit isn't fucking hard. No wonder there aren't any old personal trainers. How long can you tell people to do basic ass shit just to have them pile on excuses and ignore everything before you give up the job?
I fucking love women so much bros, they’re like cocaine to me. I can’t get enough of their tight asses, wet pussies, shapely legs, and fertile skin. I just want to breed every woman I see at the gym because they’re so hot. I can’t imagine life without dirty sexy whores, the only thing keeping me going at this point is the thought of young, tight pussy ready for me to dominate. Fuck bros I love women
Same, bro
Me too. My biggest dream is a girl would take me in as a slave/servant. Every time in my life that i have acted dominant towards a female is because i know they like it.
Do you work out? Are you spamming hip thrusts?
yeah we're gonna need pictures to see where your starting point is, thatll allow us to help you better
Pic of ass with timestamp so we can properly advise
is this a bot? I've seen this post before, perhaps many times
Yes, this pic is asian lady. It’s obviously harder but I’ve had asian friends with good asses. It’s all about consistently training glutes and of course putting on some weight. It’s not going to happen over night but you can do it if you put in the effort.
she has a nice body frame. unfortunately I cannot change that 🙁
Sure but you would be surprised what having large glutes does for the shape and posture of your body
Shopped you idiot
In my mind I know but in my heart I want to believe in big booty asian girls
i miss my asian gf her pussy felt amazing probably the best one i've ever fucked
How do I get a girlfriend like this as a blonde hair blue eyed white guy? Every time I see a hot or qt asian she’s always with another asian.
Find a nice white girl instead
>nice white girl
>nice
Yes
Have you tried not being a minority? White girls are very nice to me.
Do you live in Asia? I literally never see young asian couples. It's always a masculine asian chick and a shy chadlite
No, a uni in the US
Here in Canada about half the white guys have Asian girlfriends.
Pls be in Los Angeles
If she's in cali my friend she's at UC Irvine most likely.
Other side of the country
Being into black guys on the east coast is tough, pretty sure they all just want to fuck ice Hispanice while wearing their timbs
That is oddly specific.
Are you sure you didn't mean "while wearing they timbs" brother-man?
Damn, caught me by the laces of my’s timbs brotha
Dw if she's in NY I will be on the lookout for that pancake
Just chill in public places on campus often and eventually an asian girl will approach you, but you have to be fit-ish and not ugly
You ever notice how most really attractive white women date white guys? Same thing applies to asians.
Attractive people date within their race
>tfw mixed 50/50
it's over
>You ever notice how most really attractive white women date white guys
Despite all the blackpilling propaganda, most people are dating within their own race.
Need to drink lots of full cream milk, eat lots of fried chicken and do lots of squats.
Prefer asians with shmassive tits since the prettiest asian girls in my (mostly asian) school had em. Shame that that's so fucking rare.
Asses are ok, necessary to round out the figure but hardly a highlight.
post ass so i can properly evaluate the situation
Asian femanon here
https://liftvault.com/programs/strength/strong-curves-program-spreadsheet/
The queen of curvy asians is Shiori Tsukada. Love her so much
These aren't aesthetic proportions.
low test beta gay
no it is impossible. you will never be white. my best advice would be that whenever you date a guy, you also have a white female friend to entertain him.
You know the rules and so do Iiiii
They’re probably like mosquito bites anyways
Too chubby and torso is too long
moron
Yes it's very possible, just lift
My girl is Japanese but she has a huge meaty squat ass because she can squat like 120kg at 170cm
my asian gf has the fattest butt ever its nuts
god I love Asian chicks so much its unreal
you cant say that and not post pics wtf, fat asian ass is the greatest
shes gonna throw her thick jap ass back on my IST cock and beg for anal while you seethe gay
You can see her fat on basically every square inch of her legs trying to break free of those tungsten-reinforced pants. There is no actual tone, just fat. Fat everywhere. You can tell by her upper-arms that she's a fatty. Those pants aren't saving her.
have a nice day vapid buttslut thot whore
Ah the guy claiming to have an Asian wife and wants her to grow her ass Poster is going with a new angle
HHAHAHA WHAT THE FUCK IS THAT TORSO
Looks like a grown baby.. Babies until about 1 year have these proportions.
need to get myself a baby then got dayum
she looks physically helpless. look at that those short fucking arms.
pancake ass is the most fixable physical condition of them all. Its caused by lack of muscular development and everyone can develop their ass and legs muscles. So any basic leg work like squats, deadlift ,hip thrusts will do the job.
You've been succesfully infected by the brain worm known as the Blackfied american empire. I'm afraid it's terminal
Asian and femanons aren't real.
lift
>Would hormones help alter the fat distribution?
Potentially. Easiest solution would be birth control. Something stronger than the pill, like DEPO would probably be more beneficial. Other than that you need to eat in a caloric surplus and train hard 4-5x a week.
Lower 2x a week
Split Squats
Weighted lunges
Deadlift
Hipthrust
Hip abductor
Kickbacks
Upper 1x week
Lat pull downs/pulls up
Chest press
Bicep curl
Tricep extensions
Shoulder press
Core/cardio 1x
Stair master/incline treadmill
Weighted crunches
Hanging Leg raises
Planks
Russian twists
>asian pancake ass genetics
This is such a myth, it only persists because many are skinny and don't ever go to the gym.
Yes, 3×10 squats on my pene.
How hot is this video?
I wish I could 1v1 the tall one. Loser has to wa sh the winners car in a bik ini.
I literally want this irl ^ some1 bless me plz
Femanon would you make this bet with your bf or fwb ?
honestly i don't know. you can make it look better but it will never be like a black girls ass. Improve what you can asians are really cute
Squats plus running/incline walking. As far as fat distro goes. Thats a genetic thing, obviously estrogen will help. But if you are already maxed out on natural estrogen then you need to focus on muscle growth.
Sprinting and squats. Any other questions?