Usually you need a pull movement (RDL/SDL), a movement that involve lunges, a movement that involves hip thrusts and optionally some sets in the hip abductor machine.
I RDL 405lb for sets of 8 and have a backside that’ll put a silverback gorilla to shame. Posterior chain bro
I'm just getting into working out, I'm weak as frick, and I did RDLs the other day with a couple 20lb dumbbells and it fricked up my back, I couldn't even hardly feel it in my glutes, mainly my low back. Any tips?
Maybe try to engage your glutes before the RDL with those meme exercises like double leg bridge (do it near a wall and press your hands against it so you can feel your glutes) and single leg touchdown squats.
Anon for deadlifts and squads YOU ABSOLUTELY HAVE TO HAVE THE FORM DOWN. Do not frick around with this. Ask gym stuff or gym bro to correct your form, use mirror, watch yt vids on correct form. Practice with light weight than slowly increase.
You lifted from your lower back not your legs. Core always under tension, back always fixed and straight. No movement there
Teenager begginer weight training program 4-5 times a week
Warmup -
Cardio 5-10mins
Deadbug x10,10
Superman x10,10
Back extension x15
Clam w. Bands x10,10
5 rounds
SBD - volume and focus on strength
Pump - rotate upper body & lower body
Finisher -
Abs, and bodyweight training and mobility
Getting my girl into lifting and she wants to build her butt. She has bad glute genetics and activation, right now doing home workouts with a lot of squats, resistance band abductors, hip thrusts, kickbacks, step ups and a few others, she struggles with lunges and doesn't ever feel RDLs in her glutes, just in her back. She doesn't want to go to the gym so restricted to some light dumbbells and resistance bands at home.
Trying to get more protein in her diet too but she really struggles to get it in. Any tips lads?
this b***h fat, look at her arm
look at her torso
She's not fat, she's just really jacked for a girl. Here's another pick of her.
>IST discovers BBL
do you know where the surgeons get the fat from?
Usually you need a pull movement (RDL/SDL), a movement that involve lunges, a movement that involves hip thrusts and optionally some sets in the hip abductor machine.
This
I RDL 405lb for sets of 8 and have a backside that’ll put a silverback gorilla to shame. Posterior chain bro
I'm just getting into working out, I'm weak as frick, and I did RDLs the other day with a couple 20lb dumbbells and it fricked up my back, I couldn't even hardly feel it in my glutes, mainly my low back. Any tips?
Maybe try to engage your glutes before the RDL with those meme exercises like double leg bridge (do it near a wall and press your hands against it so you can feel your glutes) and single leg touchdown squats.
Anon for deadlifts and squads YOU ABSOLUTELY HAVE TO HAVE THE FORM DOWN. Do not frick around with this. Ask gym stuff or gym bro to correct your form, use mirror, watch yt vids on correct form. Practice with light weight than slowly increase.
You lifted from your lower back not your legs. Core always under tension, back always fixed and straight. No movement there
>the hip abductor machine
why the frick would i want my hip abducted??
I bet she only fricks white dudes
If you like interracial so much why do you seethe at bmwf when it's posted?
I try not to reply to old versions of humans
Begone, little brain
I'm not black, I'm simply not mentally ill like you
>jerks off to Black person bbc porn
>at least im not mentally ill like you!!11
>you’re just insecure!!11
post body
what mental illness would that suggest
whatever this
pajeet is suffering from. usually non-whiteitis . it’s very common
I'm whiter than you ameritard
post body
I dont jerk off to that you delusional incel
Racebait is unbearable amerimutt shit and I want you to shut the frick up about it
because animals fricking people is worse than people fricking animals
Black person
so you're insecure? lmao
I seeth at indian male white female porn.
>I seethe at something unexistant
Lol i got banned for posting a picture of an indian guy fricking this hot blonde white girl. Made jannys and yt bois seethe.
>post porn on a blue board
>HUURRR HURRR YT BOIS SEETHING
That is the very essence of the non white mind: struggling with logic... forever
I once saw a pajeet lick a white girls armpits in a porn, she wasn't even hot and I have to admit it left me a bit emotionally scarred
be an obese negress, fly to south america, get lipo done for like 6k, come back and flex on tiktok white girls
will do this ty
>even women know that women are on PEDs now
>IST still thinks everyone is natty
No ass for sheboon faces
but she cute
Her lipstick looks like actual shit
What the frick is wrong with her lips?
Nah
10/10 would conquer and slave
Women train ass because they can't train boobs.
And guys train boobs and neglect their ass.
I train ass and that's the only thing that even gets noticed about me besides my eyes, but only black girls seem to care about my eyes
Girls definitely appreciate ass and eyes. Congrats anon you are starting to figure out women.
Obese Negresses are Built for BBC
you mean BWC
Obese black girls are built for BBC.
I miss Festus
wrong thread
fat black women are not exactly the paradigm of fitness, moron
How do I make my ass smaller
It is getting out of control
Teenager begginer weight training program 4-5 times a week
Warmup -
Cardio 5-10mins
Deadbug x10,10
Superman x10,10
Back extension x15
Clam w. Bands x10,10
5 rounds
SBD - volume and focus on strength
Pump - rotate upper body & lower body
Finisher -
Abs, and bodyweight training and mobility
I can save her
Getting my girl into lifting and she wants to build her butt. She has bad glute genetics and activation, right now doing home workouts with a lot of squats, resistance band abductors, hip thrusts, kickbacks, step ups and a few others, she struggles with lunges and doesn't ever feel RDLs in her glutes, just in her back. She doesn't want to go to the gym so restricted to some light dumbbells and resistance bands at home.
Trying to get more protein in her diet too but she really struggles to get it in. Any tips lads?
my tip is to prepare for the BBC cucking you're gonna get when black dudes flock to her when she grows her ass
must suck to have no brain cells
Okay fine, I'll stop being racist
>against fit black women only
Ass muscles are genetic. I squat and pull over 7 and do constant hip thrusts and kettlebell swings but still have no ass.
So we still don’t know who her bull is? that how you know what race he is
Only need bss.
everything else is optional.
Lately i have been jerking off to Diamond Jackson, she is in her sixtees and still looks hot.
This is relevant to the thread.
Bros how the frick do you do good mornings? I always feel like I'm going to fall face first and be guillotined with the barbell
why the frick are people still doing that?
why do you all want to look like disproportionate freaks?