What’s a good routine for female ass and legs-focused hypertophy?
I’m looking for something like starting strength that ideally
-is well known and regarded because lots of people have done it and gotten good results
-is pretty simple in terms of number of exercises so that my gf can stick to it
I tried searching online but I couldn’t find anything widely known like male strength routines . Rather every site just recommends their own routine and no one else mentions it refers to anyone else’s
Thanks in advance
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moar
has science gone too far?
>ass and legs-focused hypertophy?
squats, she's quite nice as is though
Thanks for the suggestions. Do you know if anything that puts it together in a whole program with suggested sets, Reps and progression?
And yeah she’s great but I know she could be even better with some more muscle
She’s not a total beginner to the gym btw she used to have a personal trainer making her do some stuff on machines
You’ll get more when you post some useful and ideally well-reviewed abd well known routines for female lower-body focused hypertrophy
>sets, Reps and progression?
You can kind of make shit up for beginners. Three sets of 10 lunges (each leg). Then next time maybe hold some 10 lb dumbbells and do the same thing. Three sets of 10 (each leg). Eventually maybe 20 lb dumbbells. If it gets easy just add more weight. Routine is based on how fast she recovers. Every other day is probably a good start. Don't be a robot just get work in and feel it out. Tell her to push herself.
Maybe have her start off with body weight lunges.
if would pound your gfs butthole if you know what i mean
???
yea but muh dick
Do you love me babe
Will she go to the gym? if yes, GSLP (Phraks if you want)
If she wants to train at home, buy her a set of weights, a yoga block and see heather robertson programs on youtube, good routines and easy to follow and motivate her into going into the gym later
Thanks a lot bros
Mor
Will post if you provide routines that meet the requirements :
-effective, well known/well reviewed hypertrophy routine with lower body focus
-simple without that many exercises
Like starting strength but for women wanting to look sexier
Lazy suggestions like “make her do donkey kicks” won’t earn any reward . I want full routines plus progressions, ideally named ones I can look up
A good routine to start might be like
Squat: 3x10
Hip Trust: 3x10
RDL: 3x10
She could do that 3 times per week, and add in alternating upper body push/pull on machines or whatever shes familiar with.
more please
These are good , helpful responses, however
disrespected me , and I won’t allow someone who disrespected me to benefit further .
I will not look at this thread again so any attempts to get revenge will not even reach me.
Let this be a lesson to you
that's just what the guy wanted, to have it get to you
you'd like that wouldn't you little shit. i would force your woman against the wall a frick her right in that tight butthole that you can't frick. she'll tell you "look you fricking homosexual, look at how anon fricks me right in the ass. I gave him my tight butthole just for him to use it as he pleases". I would bent her to her knees, until she's in all 4s, jump to the top and pound her butthole like a dog. boy, you wouldn't even imagine the things I would do to her.
is this actually you? hot
following for more. amazing, I wouldn't change anything. would love to frick her violently in front of you.
look up a book called Glute Lab by Bret Contreras
now post gf
Women’s bodybuilding is considered a joke online; you’ll only find advice geared towards men. The principles of the human body are mostly the same, but body fat percentage matters much more for women’s looks than men’s. She has (or you have(?)) good hips and thighs. From the side, however, they look disproportional. I would recommend a standard cutting regimen. Nothing too extreme, just have her loose a bit of weight while working out. Everything will “pop” more, and she’ll look less “soft” overall. I’d also have her train abs and upper back/ biceps, in addition to legs and ass. She has plenty of legs and ass already. You don’t want her to look like a pear.
By the way, moar is appreciated, but you shouldn’t post your gf’s lewds online.
Stop posting my gf, butthole
>Gf
Hahaha as if
Op is in the op's pic
Nice pics though. Too cute for me
op=mental Black person
Do u wish for me baby
being fit is all about diet, you can drag her ass to the gym but you cant force her to eat salads
The responses have not met the requested requirements well enough
Why do you have to be so coy about it? Show me your breasts on litterbox.moe, it will automatically delete.
yoo, are you op? this response is very acceptable >73603864 she would get a bigger booty
This is what I programmed for my GF and it works well:
Squats: 3x6-8
Hip thrusts / RDL 3x8-12 (alternate each workout)
Incline DB chest press 3x8-12
Close grip lat pull-down 3x8-12
Increase weight when you hit upper end of rep range for 3 sets.
Rest 2 mins between sets.
Do routine 3-4 times per week and do cardio/stretching/abs on off days.
Eat high protein diet.
Sleep a lot.
Always program some shit for my wife… she never follows through, never works hard, always ends up getting pregnant, lol
We’re on our 4th and FINAL kid… her body is like OP’s pick. So not bad. But I sure do love a “stick” figure, but I’m not sure I’ll ever get it. She just is not motivated at all with gym stuff :/
how old is she?
Don't make routines for women who dont go to the gym. It's too hard for them. Send her to the gym, and let her do what she feels is good. She will gravitate towards a routine on her own.
Then once she sees a little bit of results. Gaslight her into thinking she's made significant progress. From there, get her invested in fitness. Buy her new fitness gear.
Then once she starts taking the gym seriously, tell her to go on tiktok to find a routine. The last step is to critique the routine. Say these exact words
>that's a good routine, but it could use some upper body
>lat pull down
>chest flies
>Barbell curls
And done. You now have a gymhead gf. That's how I got mine at least
Op wants to frick a man
I would gladly fill up your gf you low test homosexual.
1. No longer allowed to drink alcoholic beverages, carbonated beverages, or caffeinated beverages.
2. No longer allowed to eat any snacks.
3. Must cook meals.
There. You've solved her weight problem. If you want her even more fit, take her on your 1-hour jogs.
Tell her I said she's fat.
That should straighten her out.