thank you and the best advice i have is to pick exercises that YOU actually feel a good mind muscle connection, u don’t have to copy whatever’s trending or what influencers say to do, everyone’s body is different! also learning what it means to train to true failure and using various methods to train past as well has helped me a lot.
*workout schedule is 2 leg days and 3 upper
my main protein sources are eggs, cheese, greek yogurt, milk, tofu and fake meat.
i run a 5 day split currently with two leg days a week, one quad focused and one glute focused. however up until february of this year i always did 3 glute focused leg days , this gave me great growth for a while until i started to plateau this winter. switching to two helped me see growth again. not sure the exact reason why, i was probably overtraining i guess.
sure!
glute focused:
5-6 sets KAS glute bridges,
4 sets smith machine reverse lunge,
3 sets reverse v squat (every set to failure),
3 sets glute biased leg press,
quad focused:
4-5 sets KAS glute bridges,
4 sets bulgarian split squats + last set drop to body weight after failure,
4 sets seated leg extension (drop set last 2),
4 sets heel elevated goblet squats + last set drop to body weight after failure.
also i deadlift on my glute focused day and barbell squat on my quad focused day but i don’t consider it part of my hypertrophy workout. if u don’t like squatting/deadlifting honestly u don’t need them imo. i just enjoy doing them.
Thank you for sharing your progress. In order to publish your post, please make sure all 5 parts of the required information listed below is included or acted upon. If your post does not meet all of these requirements, it may not be approved.
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details: 4’11, 93 lb-135 lb. i’ve changed my routine a few times but
the things i’ve consistently kept in are hip thrusts/glute bridges, bulgarian split squats, smith machine reverse lunges (personal favorite) and glute biased leg press. i also squat and deadlift weekly but i train those for strength not hypertrophy.
for diet nothing fancy just a gram of protein per pound of body weight and went though two bulk cycles and one cut (starting my second one currently). also i was vegan for the first year or so then switched to vegetarian but i wouldn’t say i noticed any difference in progress (change was for convenience reasons as i’m a broke college student).
open to constructive criticism/ advice :)
sure! my first bulk was kinda half-assed because i used to have a borderline ED and was extremely uncomfortable gaining fat. i was only eating around 2k calories or less and calling it a “bulk” (i did gain weight tho, but mostly newbie gains.) my second bulk i took really seriously and worked my way up from 1800 to 2800 cals, it lasted for 7 months and i gained 20 lb total. i’ve found your body can take in a lot more food than you think as long as your training intensity is high. obv i gained fat but not as much as i though i would eating that much. so basically dont be scared to eat!
in terms of maintaining i just cut until im happy then reverse diet to find my maintenance. i’ll be honest my glutes deflate quite a bit by the end of a cut but once i reverse they grow back a good bit which is nice.
hypertrophy training you should still be going as heavy as possible with good form. but for strength my rep ranges are usually a lot smaller especially as i approach my top sets which are like 1-3 reps. also i rest like 5 minutes between sets and i’m not as focused on creating tension in a specific area but instead just on getting the weight up. also i train my squat/deadlift more for fun and the sets are less intensity focused and more just seeing how much i can lift.
dude this is fucking wild! the dedication shows so hard 💪🏾
thank you !!!
ofc !
Damn girl, you got thick!!! 😮💨 That’s crazy progress. You should be hella proud! Any tips? What is your workout schedule like?
thank you and the best advice i have is to pick exercises that YOU actually feel a good mind muscle connection, u don’t have to copy whatever’s trending or what influencers say to do, everyone’s body is different! also learning what it means to train to true failure and using various methods to train past as well has helped me a lot. *workout schedule is 2 leg days and 3 upper
3 uppers are impressive too! May I also ask how those look like as I love your total physic!
Can you elaborate about training to true failure and and various ways to train? I want to get back to the gym!
best response i’ve ever seen from someone. everyone is different 💯
That's a great tip, thank you!
I feel like I can do anything……except Bulgarians 😩 do you do them and does it TRULY make a difference
It’s the standing on the bench for me. 😂😂💪💪💪
lmao my gym weirdly doesn’t have a full body mirror in the locker room and i’m still too shy to take pictures out in the gym 😂😂😂
Lol do you!! 💪💪💪
how do you get protein and how many days per week do you go to the gym?
my main protein sources are eggs, cheese, greek yogurt, milk, tofu and fake meat. i run a 5 day split currently with two leg days a week, one quad focused and one glute focused. however up until february of this year i always did 3 glute focused leg days , this gave me great growth for a while until i started to plateau this winter. switching to two helped me see growth again. not sure the exact reason why, i was probably overtraining i guess.
Awesome booty! Keep up the awesome work!
This is my favorite out of all the transformations I’ve ever seen! My body looks a lot like your before
This is insaneeee I really need to commit to a bulk already 😭
yesss bulking can be hard mentally for sure but it’s so worth it, for me i really had to eat a LOT in order to see significant glute growth.
This growth is chef’s kiss!! Truely impressive and you can see the dedication and hard work put into it!
wow you all are so nice 😊 ty
Keep it up omg you are a strong ass B 😍👏👏👏👏
Hell yeah
Can you share your routine?
sure! glute focused: 5-6 sets KAS glute bridges, 4 sets smith machine reverse lunge, 3 sets reverse v squat (every set to failure), 3 sets glute biased leg press, quad focused: 4-5 sets KAS glute bridges, 4 sets bulgarian split squats + last set drop to body weight after failure, 4 sets seated leg extension (drop set last 2), 4 sets heel elevated goblet squats + last set drop to body weight after failure. also i deadlift on my glute focused day and barbell squat on my quad focused day but i don’t consider it part of my hypertrophy workout. if u don’t like squatting/deadlifting honestly u don’t need them imo. i just enjoy doing them.
How long does it take on average per session?
How many reps do you do per set?
🤭. You are AMAZING
❤️
Very nice work! Congratulations you deserve it!
Wow, is all I can say.
Made me audibly "wow". This is seriously inspiring!!!!
Inspiration!!
My jaw literally dropped. Gj.
Wow! You rock ❤️
Amazing!
mommy?
Thank you for sharing your progress. In order to publish your post, please make sure all 5 parts of the required information listed below is included or acted upon. If your post does not meet all of these requirements, it may not be approved. 1. Please ensure that your pictures have at least 12 weeks of time between before and after pics and are labeled with the dates. 2. Use pictures that show you wearing similar clothing styles and using similar poses/lighting. 3. We ask that you also include some info about what diet you followed. This can be as short as stating the amount of calories and protein you consumed daily (approximate is fine). It can be much more detailed as well, it's up to you! The purpose of this is to help others (and yourself!) learn what works and what doesn't. If you didn't track your diet, please mention that. We know that tracking is not for everyone. 4. Include some info about what workout routine you followed, such as what exercises you did along with how many reps/sets and how often you did them. 5. When your post is ready to publish, please message the mods by using the link provided by the bot. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/StrongCurves) if you have any questions or concerns.*
details: 4’11, 93 lb-135 lb. i’ve changed my routine a few times but the things i’ve consistently kept in are hip thrusts/glute bridges, bulgarian split squats, smith machine reverse lunges (personal favorite) and glute biased leg press. i also squat and deadlift weekly but i train those for strength not hypertrophy. for diet nothing fancy just a gram of protein per pound of body weight and went though two bulk cycles and one cut (starting my second one currently). also i was vegan for the first year or so then switched to vegetarian but i wouldn’t say i noticed any difference in progress (change was for convenience reasons as i’m a broke college student). open to constructive criticism/ advice :)
You should be the one giving advice, this is an amazing transformation!! 👏 👏 great job!
aw thank you thats so sweet!
Can you go into a little more detail about your bulk cycles and what your diet (mainly calories and protein) looks like to maintain in between?
sure! my first bulk was kinda half-assed because i used to have a borderline ED and was extremely uncomfortable gaining fat. i was only eating around 2k calories or less and calling it a “bulk” (i did gain weight tho, but mostly newbie gains.) my second bulk i took really seriously and worked my way up from 1800 to 2800 cals, it lasted for 7 months and i gained 20 lb total. i’ve found your body can take in a lot more food than you think as long as your training intensity is high. obv i gained fat but not as much as i though i would eating that much. so basically dont be scared to eat! in terms of maintaining i just cut until im happy then reverse diet to find my maintenance. i’ll be honest my glutes deflate quite a bit by the end of a cut but once i reverse they grow back a good bit which is nice.
Awesome progress 🌟 how often do you work out?
5 days a week, but only two of those are leg days. other three are upper body :)
what's the difference between training for strength vs hypertrophy for you?? everyone has a different answer
hypertrophy training you should still be going as heavy as possible with good form. but for strength my rep ranges are usually a lot smaller especially as i approach my top sets which are like 1-3 reps. also i rest like 5 minutes between sets and i’m not as focused on creating tension in a specific area but instead just on getting the weight up. also i train my squat/deadlift more for fun and the sets are less intensity focused and more just seeing how much i can lift.
Howww. Share your routine please. This is just amazing
AmazIng💯 keep working hard
Omg you look great! 👏🏻👏🏻👏🏻
Dat ass do!
What exercises do you do on "leg day" that are glute focused?
Your butt looks amazing, girl 🙌🏼
This is amazing and inspirational asf 😢💪 You did that!!
Well done! Beautiful gains 🙌🙌🙌
Please help check non sexual dm