How do I increase the size of my glutes?

How do I increase the size of my glutes? I'm doing hip thrusts every second day and consume approximately 75g of protein

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  1. 3 weeks ago
    Anonymous

    >How do I increase the size of my glutes? I'm doing hip thrusts every second day and consume approximately 75g of protein
    ATG High-Bar Squats + Deficit RDLs + Weighted Back Extensions
    Drop the hip thrusts, meme-tier ROM

    • 3 weeks ago
      Anonymous

      Add more glute work lmao. Split squats, squats, and RDLs.

      Squats deadlifts add more weight every time you do them eat plenty and sleep, you don't need anything else especially moronic isolation exercises like fricking hip thrusts and other stupid shit like that.

      Squats and rdls hurt my back more than they hurt my glutes, idk what I'm doing wrong with them but hip thrusts are the only exercise that makes my butt sore

      • 3 weeks ago
        Anonymous

        >I only want to do lifts that make my butt sore
        >Id rather not take advice even though I don't know what im doing
        Sounds like you have no idea what you are doing. Its a good thing you want to throw advice away without really understanding why compound lifts might be beneficial for increase mass in an isolated area.

        • 3 weeks ago
          Anonymous

          Apologies if I sound rude but I'm too weak for those exercises

          Split squats shouldn't hurt your back at all. Also, try leg circles. 10 reps each direction each side. It's a 1980s mom exercise but your but gon feel it.

          I did split squats but they affected my legs and not the glutes, also I passed out while doing them so I have a phobia. I did leg circles back in 2019 but after hitting plateau I assumed that they were useless

      • 3 weeks ago
        Anonymous

        Split squats shouldn't hurt your back at all. Also, try leg circles. 10 reps each direction each side. It's a 1980s mom exercise but your but gon feel it.

      • 3 weeks ago
        Anonymous

        Learn how to brace properly and fix your form, soreness doesn't matter as long as you do squats and deadlifts and eat enough.

        >squats and deadlifts are all you need
        Most dyel post here.

        Your turn homosexual
        >Inb4 fat
        Don't care

        • 3 weeks ago
          Anonymous

          you look like dog shit and OP is a troony not a powerlifter, powerlifters are not built like pic rel

          • 3 weeks ago
            Anonymous

            Squats and deadlifts build everything especially your glutes, this has been known for decades go talk to any bodybuilder worth a damn and he will say the exact same thing

            >Your turn homosexual
            >Giving out bodybuilding advice
            you somehow made yourself look even more dyel. Post your squat and deadlift numbers

            330 for 5 405 for 5 205lbs at 5'11

            • 3 weeks ago
              Anonymous

              Squats and deadlifts will not give you the troony proportions OP wants you actual drooling moron

              • 3 weeks ago
                Anonymous

                12 second google search.

              • 3 weeks ago
                Anonymous

                listen here, i know you're mentally challenged so i will make it very simple, the glute is worked when squatting and deadlifting, yes. However OP is a troony he does not want to look "yoked" with big traps and thick midsection. You understand now?

              • 3 weeks ago
                Anonymous

                >no!!!!! Don't squat and deadlift!!!!
                >the glute is worked when squatting and deadlifting, yes.
                Why don't you do your homework, Josh, and stop browsing that ticktock app there buddy.

              • 3 weeks ago
                Anonymous

                You're too stupid to even understand when you're proven wrong. Actual moron.

              • 3 weeks ago
                Anonymous

                Why don't you post body Josh?

          • 3 weeks ago
            Anonymous

            >picrel

            What is that????

        • 3 weeks ago
          Anonymous

          >Your turn homosexual
          >Giving out bodybuilding advice
          you somehow made yourself look even more dyel. Post your squat and deadlift numbers

        • 3 weeks ago
          Anonymous

          Well you are fat but you know that

        • 3 weeks ago
          Anonymous

          >OP wants glute advice
          >anon post pic of fat self
          >everything is fat except his ass
          >you should only do squats and deadlift he says
          i dont know how any person can go through these facts and still think they are being logical

          • 3 weeks ago
            Anonymous

            My wiener is fat too you should try it out
            >Nobody posts body
            >Nobody posts lifts
            Oh yeah, I'm thinking dyel hours.

            • 3 weeks ago
              Anonymous

              you're now in my ISTcow folder, fat moron

              • 3 weeks ago
                Anonymous

                Why do you have my face in your folder?

              • 3 weeks ago
                Anonymous

                is this you OP? i find you rapeable

              • 3 weeks ago
                Anonymous

                Why did you call me a cow then?

              • 3 weeks ago
                Anonymous

                post naked ass i will coom later

              • 3 weeks ago
                Anonymous

                No thanks, I feel scared when ppl archive me

              • 3 weeks ago
                Anonymous

                You posted it moron

              • 3 weeks ago
                Anonymous

                nice i didn't make it i tend to piss off dyel browncels a lot kek

              • 3 weeks ago
                Anonymous

                Are you the /cbt/ schizo? Fricking cringe, have a nice day.

              • 3 weeks ago
                Anonymous

                post the DK one pls

              • 3 weeks ago
                Anonymous

                >DK
                which one is that?

              • 3 weeks ago
                Anonymous

                donkey kong
                he is a gorilla

              • 3 weeks ago
                Anonymous

                just write that then

        • 3 weeks ago
          Anonymous
        • 3 weeks ago
          Anonymous

          The classic eternal SS gay who hasn't seen his dick in years and doesn't understand what cumulative fatigue and local fatigue are

          • 3 weeks ago
            Anonymous

            Your mom saw my dick that's all that matters

            • 3 weeks ago
              Anonymous

              I really doubt you've ever seen a vegana in real life you fat hillbilly moron

              • 3 weeks ago
                Anonymous

                Just ask your mom about big R and watch her pupils widen

        • 3 weeks ago
          Big Fat Nigger

          You shouldn’t be giving anyone any advice

  2. 3 weeks ago
    Anonymous

    Add more glute work lmao. Split squats, squats, and RDLs.

  3. 3 weeks ago
    Anonymous

    Squats deadlifts add more weight every time you do them eat plenty and sleep, you don't need anything else especially moronic isolation exercises like fricking hip thrusts and other stupid shit like that.

    • 3 weeks ago
      Anonymous

      >squats and deadlifts are all you need
      Most dyel post here.

  4. 3 weeks ago
    Anonymous

    Nice pasta OP.

  5. 3 weeks ago
    Anonymous

    Kill your self gay

  6. 3 weeks ago
    Anonymous

    glutes are large muscles that get used for pretty much every movement in day to day life, so you'll need to lift pretty heavy in order to actually activate them enough

  7. 3 weeks ago
    Anonymous

    i pounded some twink on one of these saturday thought it would be more fun but i ended up putting him in a choke hold about two minutes in and rough fricking him till i came

    • 3 weeks ago
      Anonymous

      > i ended up putting him in a choke hold about two minutes in and rough fricking him till i came
      that's exactly what twinks/femboys are supposed to be used for

      • 3 weeks ago
        Anonymous

        what is that coomer website where you can look up pics from people's onlyfans?

        • 3 weeks ago
          Anonymous

          coomer(dot)su

          • 3 weeks ago
            Anonymous

            thanks brah! noice digits btw

    • 3 weeks ago
      Anonymous

      Is this supposed to motivate me to workout more? If yes then it's working

      • 3 weeks ago
        Anonymous

        yes should be great motivation i only get to frick 18 to 21 year old girls twinks and trannies cause of my body

        • 3 weeks ago
          Anonymous

          I don't want to frick, I want to be choked

          • 3 weeks ago
            Anonymous

            are you a cute twink who will wear fishnet stockings and likes older muscley men?

            • 3 weeks ago
              Anonymous

              I'm personally into muscley zoomers
              >are you a cute twink
              Idk, you can see my face in the picture above

  8. 3 weeks ago
    Anonymous

    romanian deadlifts are better for glutes than ht
    but I do both

  9. 3 weeks ago
    Kik3_$l@y3r_73

    You don't need to your gyatt is already perfect the way it is, also le BWC squats help.

  10. 3 weeks ago
    Anonymous
  11. 3 weeks ago
    Anonymous

    PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP
    DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS DO SQUATS DO DEADLIFTS
    PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP

  12. 3 weeks ago
    Anonymous

    Isn't this that 16 year old guy that killed himself?

  13. 3 weeks ago
    Anonymous

    squats, good mornings with moderate weight, glute kickbacks (this one is dependent on what your gym has, it's easier to load with the machine than cable), seated hamstring curls, leg raises (for hip flexors. trust me, this will cover your manly hip bones more), hip abductions to train med glute and min glute.
    that should be about it, eat lean, train core (no obliques) and cardio. also stretch your glutes and low back so you can arch, you fricking homosexual.

  14. 3 weeks ago
    Anonymous

    Bony ass.

  15. 3 weeks ago
    Anonymous

    Squats+ RDLs+Incline Treadmill walks.
    All that while snacking sweets.
    And at least an Avocado Toast with a cup of milk coffee twice a day.

  16. 3 weeks ago
    Anonymous

    Play a bunch of sports that involve sprinting, or just do sprints on their own.

  17. 3 weeks ago
    Anonymous

    i don't like edgelord trannies

    • 3 weeks ago
      Anonymous

      That's what I was talking about

      • 3 weeks ago
        Anonymous

        You're not even worth cooming to. You have man ass by the looks of it, it's just shaved. Hop on the troony pills

        • 3 weeks ago
          Anonymous

          This pic was taken in 2019 or so, it's bigger now but not by much

          • 3 weeks ago
            Anonymous

            bigger doesn't always mean better especially for aging homosexuals

            • 3 weeks ago
              Anonymous

              >bigger doesn't always mean better
              Well yea, if you want to be technical it's ass/everythingelse ratio that matters

              • 3 weeks ago
                Anonymous

                This applies for women you're a homosexual troony about to expire in less than 5 years now due to twink death

  18. 3 weeks ago
    Anonymous

    honestly, this is my goal look. This is why I primarily train glutes while eating low calorie high protein

    • 3 weeks ago
      Anonymous

      My goal look is that 2b cosplayer

      You posted it moron

      Yeah when I was horny and now I regret it. There is a chance that someone who knows me irl might see it and it creeps me out

  19. 3 weeks ago
    Anonymous

    strictly follow this girl's form

    https://www.redgifs.com/watch/tinymammothseaurchin

    • 3 weeks ago
      Anonymous

      >butt wink
      >follow her form

      • 3 weeks ago
        Anonymous

        >butt wink
        I don't see butt wink

        • 3 weeks ago
          Anonymous

          I do

    • 3 weeks ago
      Anonymous

      Why is she naked?

      • 3 weeks ago
        Anonymous

        my guess is so that people can jerk off to it

        • 3 weeks ago
          Anonymous

          That's untasteful, less is more

  20. 3 weeks ago
    Anonymous

    squats: spinal erectors or quads fatigue before glutes
    Deadlift: spinal erectors, hams or grip fail before glutes

  21. 3 weeks ago
    Anonymous

    Panty boy in my home gym

  22. 3 weeks ago
    Anonymous

    picrel is a breddy gud routine for glutes

    • 3 weeks ago
      Anonymous

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      Oh yes...very good!....very sloppy and wet my dear....hmmmmm...is that a drop of nugget I see on the rim?...hmmmm.....let me.....let me just have a little taste before the sniff my darling.......hmmmmm....hmm..yes....that is a delicate bit of chocolate my dear....ah yes....let me guess...curry for dinner?....oh quite right I am....aren't I?....ok....time for sniff.....sssssnnnnnnniiiiiiiiffffffff.....hmmm...hhhmmmmm I see...yes....yes indeed as well curry......hmmm....that fragrance is quite noticeable....yes.....onion and garlic chutney I take it my dear?.....hmmmmm....yes quite.....

      BBBBBBRRRRRRRRPPPPPPFFFFFFFFFFFFFFFFFFFFFTTTTTTTTTTT

      Oh I was not expecting that…that little gust my dear….you caught me off guard…yes…so gentle it was though…hmmmm…let me taste this little one…just one small sniff…..sniff…ah….ssssssnnnnnniiiiiffffffffffff…and yet…so strong…yes…the odor….sniff sniff…hmmm….is that….sniff….hmmm….I can almost taste it my dear…..yes….just…sniff….a little whiff more if you please…..ssssssnnnnnniiiiiffffffffff…ah yes I have it now….yes quite….hhhhmmmm…delectable my dear…..quite exquisite yes…..I dare say…sniff….the most pungent one yet my dear….ssssnnnnniiiifffffffffffffffffffffff….yes….

      • 3 weeks ago
        Anonymous

        I came here to say this.

        • 3 weeks ago
          Anonymous

          you came here to be an unfunny homosexual too? the world needs less browncels kys

          • 3 weeks ago
            Anonymous

            really, I thought his post was le hecking funny ex dee and I lol'd
            t. white

    • 3 weeks ago
      Kik3_$l@y3r_73

      Look at the sweat stains on the "side kickout"

    • 3 weeks ago
      Anonymous

      >"isolations
      >most of the exercises use more than one muscle group

    • 3 weeks ago
      Anonymous

      >be gay
      >work out to have a woman's ass
      What did he mean by this?

  23. 3 weeks ago
    Anonymous

    increase the weight on ur hip thrust slowly and do more squats. Like much more squats. Like you're training to squat 3x your bodyweight

    • 3 weeks ago
      Anonymous

      I don't have weights so I do one legged hts, is that ok?

      • 3 weeks ago
        Anonymous

        No. Get a gym membership with your next check

  24. 3 weeks ago
    Anonymous

    [...]

    Not one of the people you responded to, but I didn’t get the job I wanted so I’ll bite. Humble yourself, read some Epictetus. You’re strong, but obese, not just fat.

    • 3 weeks ago
      Anonymous

      You are 5'3

    • 3 weeks ago
      Anonymous

      short king on roids : "humble yourself"

  25. 3 weeks ago
    Anonymous

    Alternate your glute bridges with Bulgarian split squats. I'm not meming "Mas Dicken Booty" or whatever. Just speaking from experience. I already had a trex build from starting strength, then got a back injury and started focusing on split squats. My ass is even bigger AND rounder now.

    • 3 weeks ago
      Anonymous

      isn't it "einen dicken booty" ???

  26. 3 weeks ago
    Anonymous

    I do deadlifts, squats, rdls, abductors and adductors, banded but kicks, clam shells.
    I have glutes.

  27. 3 weeks ago
    Anonymous

    If you aren't increasing your weight you've got some balance issues going

  28. 3 weeks ago
    Anonymous

    I'm 33 and haven't spoken to my parents in 10 years.

    My mom, however, still totally dependent in help from her 80 year old father. Her brother is still actually living with their father, in his mid 50s. This is because my family is a lot of white trash who set a lot of low bars. Luckily my grandpa's kind of a gangster and worked 55 years in trade labor making enough money that his social security can support the three of them now.

    • 3 weeks ago
      Anonymous

      why

  29. 3 weeks ago
    Anonymous

    BARBELL LUNGES

  30. 3 weeks ago
    Anonymous

    is it gay to find lower body lifts more enjoyable than upper body lifts?

    • 3 weeks ago
      Kik3_$l@y3r_73

      Absolutely, no question about it.

  31. 3 weeks ago
    Anonymous

    >glutes
    are these enough?

    • 3 weeks ago
      Anonymous

      For making me having a very strong desire of burying my face in that ass and to jack off again? Bet on it.

  32. 3 weeks ago
    Anonymous

    same question here
    but i specifically want to make them this big
    is it possible?

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