I’m going to the gym every other day working my glutes and legs. What exercises can I do to optimize growth and aesthetics?
Stats: 5'8 150lbs
So far I’m doing sprints, abductor, adductor, leg press, squats, hip thrusts, donkey kicks and lastly banded duck walk and banded clams.
Can anyone give me advice on how to do RDLs correctly please?
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bro you need to lift
Yeah, can you tell me how I can do RDLs correctly, so that I activate my glutes and hamstrings?
no i mean you need to do some OHP, bench, curls and pull-ups ASAP, your physique needs some work
you don’t even know what my upper body looks like tho?
bro i am gonna be fr, you look like an obese woman, do some actual lifts ASAP
:skull: bro needs god
why do you talk like an edgy 13 year old? This is an 18+ board, let’s talk like adults and I am asking honest questions on how to improve my physique (lower body)
:skull: nahh bruhh you cant be fr :skull"
The duality of man.
bro you need to be bred
There's no way you're the same height and weigh less than me and are a woman.
Actually, I’m 154lbs. I’m from EU so I just winged the calc from kg to lbs and it wasn’t exact
I'm 75 kg and I do not have that kind of shape. I dunno my only suggestions is maybe work on your core and maybe your hips will become more defined.
Do core exercises shape the waist? Wouldn’t I have to lose weight for that?
Well, I've been doing both losing weight and some core exercises and I notice a difference. Then again I'm a lot more uhhh violin shaped than you. Try it, if it doesn't work at least you have good support for your back!
Why don’t you put the stats in metric if you’re from EU? Only two countries in the world use Imperial shit.
RDLs are easy if you check yourself in the mirror while doing the movement. Don’t touch the floor with the plates, just lower the bar right below your knees, until your shins, then go up. You can do a slight bending of your legs. Always look ahead, so you avoid bending your back. Avoid starting from the floor, use the safeties of the squat rack (if they protrude to the exterior) to rest the bar there when starting. You can apply mixed grip if the weight affects it.
I don’t know what else to add, look for gifs on Google.
How far should my feet be apart? Close together or shoulder width? And I keep a straight back yes? And the movement is pushing your hips back when you lower the weight and then bring them back in when you lift the weight up? Is that all correct?
Thank you in advance 🙂
Shoulder width is ok. You could put then closer when doing stiff leggged DLs.
Get your ass out when going down. Getting your asscheeks together tightly at the end of the movement is not mandatory although we all do it.
Good luck.
thank you <3
How big is your dick?
And can you put on an Astolfo cosplay?
(seriously lookin good though, gonna steal ass your routine)
Why do you assume I have a dick?
I would only wear that cosplay if someone else bought it for me
I don’t understand this statement. What did you mean?
could you please post a pic from the back side so we could assess your progress properly.
I’m a little more insecure about my backside but alright, here you go. Is it too small?
wait .. are you male or female ? it looks nice btw
thank you!
Hey, honest question: what does your butthole smell like?
Because I would genuinely, and I mean this literally, put my nose between your ass cheeks after a workout, press it right against your starfish, and take the deepest whiff I can.
Please respond.
I do not know what it smells like. Please refrain from doing such things, especially after a workout when I just want to pack up and leave quickly
My brother in Christ, you need to stop eating so(y) products.
Be my wife
Got kik?
Your ass is OK but my (male) breasts are bigger that yours
Are you fat though or are you big?
Neither, cut down but my gyno remained
London?
fat
Weighted hip thrusts, squats and deads are all you need
Lunges and other bullshit can actually reduce the definition of your glutes
(You don't want this)
(I also don't want this to happen to you assuming you're in my area)
Well, my other exercises target specific parts in the thighs and butt though, to grow an even and round shape, for volume
DUMB Black person prostitute CROSSES LEGS TO LOOK LIKE A FAT ASS Black person prostitute MORE NEWS AT Black person. BACK TO YOU JERRY.
post wiener
Twinkbaiting has become extra popular on IST lately. You are all gayer than normal.
dudes get hornier in the spring
Fair point.
Spare me.
I think this board is just full of gays. They can’t really post on /lgbt/ anymore. They come here.
Fricking twinks isn't gay
I’m not baiting though. I am trying to improve my workout and gains
i can help you but for that i need to inspect your wiener
post measurements too, very important
ugh, small
What gear does to mfs
where do you think you are? this board is unironically gayer than /lgbt/
>twink
This is a troony though
Twinks dont take hrt
not always true anymore
Says who?
Twinks are still masculine
I with cute boys were real
I really wish you'd frick off, seen you on multiple different boards posting the same pics whoring for attention whilst also complaining on /lgbt/ about how much you hate the way you look. Also post face so everyone can laugh at you.
But unlike you I'm fighting my demons in the gym and working on myself and that's why I'm asking questions here 🙂
>Also post face so everyone can laugh at you.
it's this bpd german c**t isn't it?
I don’t have BPD and it looks like you’re a long time fan. So check out my more recent pics rather than these vomit inducing drawings
Built like a true Eastern German woman.
East German Beauty
MERKEL MOMMY
If you're really a woman, then imagine the gigachad sons. Would breed. If you have a penis, kys
You find me attractive, but based on what I was born as and not on what I made out of myself you make your decision? And who says I want your genetic garbage anyway?
I'm not a fan, I find you annoying because you spam yourself on nearly every board. I don't have any old pics of yours to compare but you probably look the same and you're just on a bpd euphoria high episode like the rest of your tttt attentionprostitute friends
sounding like a real schizoid here
no, I simply browse a lot of the boards that you spam yourself on. I've told you that you pass and that you should shut the frick up. Make up whatever headcanon you want, you're just an annoying troony tripgay that can't stay in his containment board
it's an /lgbt/ troony
!vylkMyOyDA
that's their tripcode, stalk away
holy frick its so round haha
What’s wrong with you?
>comes to a hetero board about fitness and tries to gay it up with their obviously trans bullshit
>'w-what's wrong with you'
frick off moron, what's wrong with you is more like it
you being trans doesn't give you a right to try and make yourself a part of all the otherwise normal cultures. There is nothing normal about what you're doing to yourself, and there is nothing normal about trying to force yourself into spaces you aren't wanted or where you'll make people feel uncomfortable. You have an entire board where you can talk about troony fitness in, stop ruining other boards for other people by trying to inject yourself into their culture. It's just sick and fricked up
and this is a troony telling you this shit. If you're gonna come on IST, be stealth, don't attention prostitute, respect their etiquette, respect their board culture. Stop being a dumbass, stop trying to force yourself in places you don't belong
I simply asked a question about gym and you’re throwing a hissy fit and writing a whole abstract.
Something is wrong with you. You’re getting triggered just by me existing
homie, you posted yourself in your underwear doing an obviously sexual pose, trying to get some compliments from all the trenheads on this board. Don't pretend like you don't know what you're doing, dumbass attention prostitute. I've told you that you pass, you know that you pass. There are stickies and constant threads here that answer every single one of your dumbass questions. You just wanted to attention prostitute and spread your troony agenda on an otherwise hetero board. Frick off, moron. You could be some dumbass twink or a different troony, I don't care. This isn't just a (You) thing, I think all homosexuals should frick off from this board. It's a fitness board, not a homosexual attention prostitute board. Stay in your containment board, you fricking monkey
sounds like a personal problem to me
you're lying anyhow. I browse /tttt/ and I've seen plenty of active fitness threads. The problem is that they inevitably get hijacked by attention prostitutes beefing with each other, or they're just places where idiots try to push some new lazy meme drug to supposedly get the perfect troony body
do you seriously think you're going to get any serious advice on this board by just posting a coomer picture and trying as hard as possible to be a cis woman? No, trans fitness is very different from the normal cis hetero fitness you'll see pushed here, don't delude yourself, and stop trying to pretend like you did nothing wrong with your obvious attention whoring. You don't want advice, you wanna feel good about yourself
>calling fit a hetero board
LMAO
I've was here before you, homo. Homos trying to push IST as a homosexual board is a very recent thing. Frick off
Also, if you ask a fitness question on /lgbt/ the thread is always dead, sometimes with 0 replies because no one there works out
Post one of you without anglefrauding. I want to see those birthing hips
I don’t anglefraud. How are the hips?
troonyroiding for this
what's troonyroiding?
Roiders are insecure in themselves, so they more often than regular folks end up transitioning. It's called the roidtroony pipeline. He's just calling you a man
:c
It's confirmed you're a titlet, but are you a real woman (not male)?
Show vagene
>can't even identify an obvious troony attention prostitute
Ngmi anon
I need to know before I waste a nut on it. The bulge is sus, but it's not quite big enough to be a confirmed penis
I kinda think it’s just a homely chick. Doesn’t look like a man ass or man skin.
tbf estrogen supplements exist
My answer depends on how you answer my question. Have you ever had a penis?
yea
How tall are you femanon?
i will spare you my tirade but i just want to say that your hair looks unhealthy and bad
Please wear a mask
The RDL and split squat combo is deadly if you want to optimize glute gains. Do the RDLs first and then the split squats right after. Skip the sprints. No way to progressively overload. Hip thrusts and leg press are also sort of overrated compared to the other lifts in the routine and should be used in a different context. Add in leg extensions and leg curls to your leg day. Open the day with leg curls followed by squats. Doing leg curls before squats warms up the ligaments in your knees and it gives you a platform to sit down onto when squatting. Don't push to failure on compounds but push to failure on every set for isolations. You should also do normal deadlifts once per week as an accessory to your RDLs. Don't use the leg curl on the opening lift because you'll be ramping up your deadlifts to an all out set so you'll have plenty of time for warming up. You also wont be sitting down onto your hamstrings so there isn't much benefit to doing it. On these days use the leg press and hip thrusts instead of the squat and split squat to preserve your low back and protect your knees. For you that could mean every third session instead if you like going every other day. Here's how you should structure the days for maximum gains
>Leg Day 1
Leg Curl 3x10-15
Squat 1x10 warmup set and 4x6-10
RDL 4x8-12
Split Squat 4x10-15
Donkey Kick 3x8-12
Leg Extensions 3x8-12
Adductors 3x10-15
Abductors 3x10-15
>Leg Day 2
Deadlifts 4x3-6 ramp up sets and 1x3-6 all out
Leg Press 4x8-12
Hip Thrusts 4x8-12
Leg Extensions 3x8-12
Leg Curls 3x8-12
Adductors 3x10-15
Abductors 3x10-15
>RDL form
Shoulder width stance, toes forward, legs straight without locking out at the knees, push your butt far back and bend solely at the hips with the eccentric until you feel a deep stretch in the hamstrings, pause at the bottom for a count of 2, stand up without bending at the knee, repeat. Use figure-8 straps so grip isn't an issue
So is there a dick or not? What's wrong with their face?
holy shit hrt is a beast these days.
I'm actually about to tear up. We live in revolutionary times...
hahahaha that's cute c:
HRT + hard work!
I didn't know you had to do stuff to transition other than eat pills or whatever estrogen comes in.
fr though, if you're not growing leg muscles, eat 150 grams of protein.
If you just want general circumference, eat more and also eat 150 grams of protein.
Idk if its safe but I'm pretty sure more estrogen makes lower body store more fat too.
Personally, all I do are hip thrusts and single leg lunges, or deadlifts. My legs were the only muscles growing when I was too poor to buy protein so these are good.
Do you just do literally every lower body exercise you could think of or have a machine for, because that's what it looks like
No. I try to target different muscles in different activities.
Sprints for glutes + some cardio
Abductor for glutes and abductors
Adductor for said adductor muscle
Leg press (wide stance) for inner thighs
Leg press (narrow stance) for outer thighs
Same applies to squats and foot positions
Hip thrusts for booty burn
Donkey kicks (Up/side) for different glute areas
duck walk and clams for outer thighs and glutes
Drop the duck walks, it fricks your knees up. Add bulgarian split squats instead
Eyebrows are a little too narrow and a little too wide, I'd let then get a little bit more round at the start of the brows. Also, no offense, but work in hair quality. It looks frizzy and unkempt currently, costco brand shampoo and conditioner are dups of purology. Also, get heat spray so you don't fry your hair when you curl it
thank you for the tipps! I don't curl my hair though, this is just how it is at this length while it grows out
it's in the op post, 174 cm
I mean thank you but like I said, I am a troony. Sorry :c
Woman or man you are ugly as frick.
If you were man atleast now you have more dating options
why don't you go ahead and show us your face and body?
Not as moronic as you, you are doble moronic for doing that and being ugly on top of that if you were average looking you wouldnt be made fun of and only appear in collage pics or some larps but being ugly people are going to actively make fun of you.
I don't sit behind my computer calling people ugly though. I am out here asking questions to improve my workouts and ultimately my body
>this is just how it is at this length
Cute. 100% work on controlling that frizz tho for an easy +1 on the 10 scale
WHYYYYYYY
Stop taking estrogen and get your life together. You were a handsome woman, but now you're just a homosexual.
>You were a handsome woman, but now you're just a homosexual.
what?
If you were a real, biological woman you would have been a handsome woman that would produce chad sons. But since you are just a man taking estrogen, that makes you a homosexual, and your life needs correction.
sorry I didn't choose to be born male. I choose to be a curvy woman rather than a skelly man though.
Also, please consider your own thought process for a moment.
>On the surface I think you are a handsome woman
>Because you were born different I despise you though
Like, come on. If it was my choice, I would have been a woman, wife and mother
You can't choose to be a woman any more than painting yourself orange and burying yourself in the ground would make you a carrot. You are a man, you cannot choose to be a woman or choose not to be a man.
Yes, how something is characterized defines how well it fits that role. If a man has fat accumulation on his chest, that's disgusting moobs. If a woman does, it's hot, because booba In this scenario, your features might have made you a handsome woman, but instead you're a man, and so you end up being a weak, soft man with feminine features who should do more to be a real man.
And before you cope about my contradicting myself, you will always be a man, now let your actions reflect it is what i meant by my last sentence.
idk dude I'm happy being myself. Maybe you should try that too. I'll keep doing my thing and squat your max for reps soon. Cry more and be more of a man yourself
Why are you suddenly placing value on a male characteristic, (strength) don't you want to be a woman?
Because it makes my lower body grow bigger and more curvy and others will mire while you seethe behind your screen. Imagine lifting less than someone who purposefully eradicates T from their system. L
This is the internet, so I squat 800 lbs. You posted body, and you clearly don't.
Inb4 post body, no. Schrodinger's body.
You're also being rather aggressive. Best get yourself castrated. Too much test.
I'm defensive because you're talking down on me. Whatever, won't respond to you until you post body
You came to IST as a troon, posted body, and you are mad that people are talking down to you?
Maybe you are a woman, just asking for it.
how the hell do you weigh that much, I'm the same height but 25lbs lighter
125 lbs would place you in the underweight area in terms of BMI. I'm not very heavy, you're just very light/slim. I once was too. Just 10 months ago I was 135
Stop being a homosexual
WOOF WOOF WOOF WOOF GRRRRRRRRRRRRRRR AWOOOOOOOOOOO AWOOOOOOOOOO AWOOOOO LET ME IN THAT BUSSY BOI I'MA MAKE YOU RIGHT
Call me a skeptic, but are you the potential foid posting? I need more than some anon's word.
We need you to post hole(s) because I genuinely can’t tell if you’re a well passing troony or just very German.
Joocy cheeks though
I am a very German troony
We really did a number on you guys huh? All the good genes were culled in wwi and ii.
you have no idea what you're talking about jfc ameritard