want bigger glutes? don't bother with the squats, its all about the step-ups and the hip-thrusts

want bigger glutes? don't bother with the squats, its all about the step-ups and the hip-thrusts

  1. 3 weeks ago
    Anonymous
    • 3 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      [...]

      You can paint the sistine chapel on that forehead and you'll have leftover room for more.

      • 3 weeks ago
        Anonymous

        homo

      • 3 weeks ago
        Anonymous

        >Capable of displaying high grade art on her forehead
        She can't be beaten

      • 3 weeks ago
        Anonymous

        That means she's smart.

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      [...]

      She cute as hell

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      https://i.imgur.com/dSuTsWd.png

      https://i.imgur.com/CWBIAQe.png

      according to chart it's also about hex bar deadlift.

      Also where's the best place to fuck wheyfu gym rats like pic related. Online or irl I don't care. Local commercial gyms? Ashley Madison?

      https://i.imgur.com/woO0ZrP.png

      YOU CANT HANDLE THE TOOTS

      • 3 weeks ago
        Anonymous

        rofl omfg

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      Guess what.

      Genetics >>>>>>>>>>> any exercise.

      If you have shit genetics, you will never have a nice ass outside of paying for a top tier surgeon.

      • 3 weeks ago
        Anonymous

        Thank you for setting us all straight.

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      • 3 weeks ago
        Anonymous

        They replicate rays of light so you can see things on a computer. They replicate audio so you can hear things on a computer. It should be possible in theory for them to replicate smells like that from a girl's pussy or butthole, could be sprayed maybe. If it sounds dumb and gay since it's just artificial scents manipulated, well our ancestors would probably have thought that about watching pixels on a screen.

        • 3 weeks ago
          Anonymous

          >well our ancestors would probably have thought that about watching pixels on a screen

          Bro. wtf

        • 3 weeks ago
          Anonymous

          I think one of the south park games had a brap attachment that made you sniff it when the lil kiddies farted

    • 3 weeks ago
      Anonymous

      who dis

      • 3 weeks ago
        Anonymous

        Aline Dessine
        https://instagram.com/aline_dessine?igshid=YmMyMTA2M2Y=

        You're welcome.

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/65dj3PB.png

      want bigger glutes? don't bother with the squats, its all about the step-ups and the hip-thrusts

      Not that good

      • 2 weeks ago
        Anonymous

        Na not good

        daar kan je bier opzetten

        • 2 weeks ago
          Anonymous

          He puts his bwc in it and watches all the nigcels seeth lol the comments are funny af it’s just full of them

        • 2 weeks ago
          Anonymous

          Also she has a twin btw and has a white boyfriend as well lol and she has a nice real big jiggly ass and the seething comments about them both being with white men is funny af go read them lol

          • 2 weeks ago
            Anonymous

            Her sisters account they the most popular vids so they should be at the top

    • 2 weeks ago
      Anonymous

      Bitch walks like a centaur.

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/32sXS7Q.jpg

      Built for BBC

      • 2 weeks ago
        Anonymous

        Big british cocks

  2. 3 weeks ago
    Anonymous

    tried this. step ups are extremely difficult to load

    so better off doing the hip thrusts since you can offset the lower activation by loading it 5 times more

    • 3 weeks ago
      Anonymous

      You don't understand what activation means do you.

      • 3 weeks ago
        Anonymous

        Thats why his almonds are fucked.

  3. 3 weeks ago
    Anonymous
    • 2 weeks ago
      Anonymous

      Na not good

  4. 3 weeks ago
    Anonymous

    >Brrraaaapppp

  5. 3 weeks ago
    Anonymous

    Don't forget the APT, bros.

    • 3 weeks ago
      Anonymous

      anterior pelvic tilt?

  6. 3 weeks ago
    Anonymous

    Hip abduction movements are important as well

    • 3 weeks ago
      Anonymous

      ywnbaw

  7. 3 weeks ago
    Anonymous

    >be Portuguese
    >dont even train legs
    >better ass than 90% of people
    fat is what makes ass look good, not muscle. then it looks square

    • 3 weeks ago
      Anonymous

      Combination of both obviously brainlet

  8. 3 weeks ago
    Anonymous

    Correction, it's hip thrusts and Bulgarian split squats

  9. 3 weeks ago
    Anonymous
    • 3 weeks ago
      Anonymous

      Wherr the fuck is your bonar

      • 3 weeks ago
        Anonymous

        He does not show it for such meager brapps as that

    • 3 weeks ago
      Anonymous

      >Lucius, can you build me a Brap Cave?
      >I'll make a phone call

    • 3 weeks ago
      Anonymous
      • 3 weeks ago
        Anonymous
    • 3 weeks ago
      Anonymous

      need a woman to brap straight up my nose

    • 3 weeks ago
      Anonymous

      How does the female know where to brap?

    • 3 weeks ago
      Anonymous

      Let off a few good uns for that

    • 2 weeks ago
      Anonymous

      Those threads were so funny

  10. 3 weeks ago
    Anonymous

    according to chart it's also about hex bar deadlift.

    Also where's the best place to fuck wheyfu gym rats like pic related. Online or irl I don't care. Local commercial gyms? Ashley Madison?

  11. 3 weeks ago
    Anonymous

    Source for stats?

    • 3 weeks ago
      Anonymous

      Neto et al. 2020 Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. .Journal of Sports Science and Medicine (2020) 19, 195-203

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/

      • 3 weeks ago
        Anonymous

        >sample size in some cases is less than 12
        fuck you op

  12. 3 weeks ago
    Anonymous

    Never fucking understood those meme exercises for women. I try any of those, do 30 reps feeling like I could do fucking 1000 and never feel shit, not in my ass anyway.
    AND you feel like a total fucking retardo

  13. 3 weeks ago
    Anonymous

    Bulgarian split squat is the best. Unilateral training is the shit. Want to get stronger in the squat? Do bulgarian split squats. Want to get strong in the OHP? Do db OHP. Deadlift? Single leg deadlifts... Unilateral training is a fucking cheat code for big bilateral lifts and massive performance gains and almost no one here does it.

    • 3 weeks ago
      Anonymous

      >Bulgarian split squat
      if you want to destroy your knees that is

      • 3 weeks ago
        Anonymous

        Maybe if you're an uncoordinated spaz with terrible form.

  14. 3 weeks ago
    Anonymous

    what about bulgarians

    • 3 weeks ago
      Anonymous

      disgusting gypsies

  15. 3 weeks ago
    Anonymous

    This bitch is a huge racist, she sent to jail a black man who tried to fuck her

    • 3 weeks ago
      Anonymous

      Good.

    • 3 weeks ago
      Anonymous

      This is bad because?

      • 3 weeks ago
        Anonymous

        Because getting anyone into a lot of trouble for no reason is a very shitty thing to do that a lot of people are prone to doing anon. Let's just leave it at that.

        • 3 weeks ago
          Anonymous

          She probably prevented some petty crimes at the very least. You have to be realistic about this.

    • 3 weeks ago
      Anonymous

      Yeah I remember that. What she did to Emmitt Till was an injustice.

  16. 3 weeks ago
    Anonymous

    For me it's rdls, Deadlifts, and good mornings

  17. 3 weeks ago
    Anonymous

    >google how to do a step-up exercise
    >endless 25+ minute videos all describing literally just step-up on something

  18. 3 weeks ago
    Anonymous

    I wonder about going up and down my stairs with dumbbells. Just once would be 12 repetitions. Not exactly an exercise I'd want to take near failure though.

  19. 3 weeks ago
    Anonymous

    >step ups better than thrusts and squats
    Big fucking cap. Where’s Brett Contreras when you need him

  20. 3 weeks ago
    Anonymous

    test

  21. 3 weeks ago
    Anonymous

    Is she texting her black fwb to come over and pound her guts out?

    • 3 weeks ago
      Anonymous

      You will never be white, baiting garden gnome.

  22. 2 weeks ago
    Anonymous

    >its all about the step-ups
    Nice confidence interval. 169 +- 101. I bet you Believe The Science, don't you?

    • 2 weeks ago
      Anonymous

      i think you are the dumb one here

  23. 2 weeks ago
    Anonymous

    Why doesn’t she ever post a normal front view picture?
    Ah that’s right, she has no hips and built like a mini fridge

    Women angle fraud more than men

  24. 2 weeks ago
    Anonymous

    YEEEEEEEEEEEEEES. LOOK AT THE ASS, THE FAST RESERVES OF THE FERTILE FEMALE AAAAAAAGGGHHH FEEL YOUR MEATWAND ACTIVATE AT THE SIGHT OF THIS POOP DUMPER EXTRAORDINAIRE OHHHHHHHHH GODDDDDDD IT'S SO MYSTICAL OH AH OH ASSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

    *struts around naked and screaming like a deranged gorilla*

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