can anyone with gym knowledge help me?

[iluvmyboyfriend123]

im in the process of gaining weighr and growing my glutes but is there a way (in understandable terms) to have a flat ish stomach while im trying to like fill out more?
my workouts are:
5 days a week atleast 2x at the gym
at the gym i do the 2 kinds of leg press 4 sets of 12 at 40kg , hip abductions 4x12 , hip thrust 4x12, cable kickbacks 2x15 per leg, clamshells and stairmaster

at home
reverse lunges 20 each leg
30 sumo squats
20 glute bridges
4x12 hip thrust with a 10kg dumbell (all i have at home)
30 kickbacks with 15 pulse on each leg
20 clamshells
20 bulgarian squats each leg
i eat quite high protein meals and i eat around 2,500 cals a day, if anyone can tell me if im doing sm wrong or give advice i would appreciate!!

 

[TonyDr]

Never heard of the role pad thing but I always just raise the knee to my chest

It was popularized by Gareth Stapstead back then for the T-nation forum and his book about abs training. Contracting your hamstrings during abs exercises disengage the hip flexors and so improves abdominal contractions.


@Randomized Shame if you're interested in abs training

 

[Hyaluronic]

It was popularized by Gareth Stapstead back then for the T-nation forum and his book about abs training. Contracting your hamstrings during abs exercises disengage the hip flexors and so improves abdominal contractions.


@Randomized Shame if you're interested in abs training

Thanks, fair enough

 

[rickydickydoodahgrimes]

@Blackpillirony goes gym as far as i know, @rickydickydoodahgrimes asw

ah I am nottt that far in I'm veryyy basic n just starting out, trying to eat more to gain weight etc

 

[rickydickydoodahgrimes]

im in the process of gaining weighr and growing my glutes but is there a way (in understandable terms) to have a flat ish stomach while im trying to like fill out more?
my workouts are:
5 days a week atleast 2x at the gym
at the gym i do the 2 kinds of leg press 4 sets of 12 at 40kg , hip abductions 4x12 , hip thrust 4x12, cable kickbacks 2x15 per leg, clamshells and stairmaster

at home
reverse lunges 20 each leg
30 sumo squats
20 glute bridges
4x12 hip thrust with a 10kg dumbell (all i have at home)
30 kickbacks with 15 pulse on each leg
20 clamshells
20 bulgarian squats each leg
i eat quite high protein meals and i eat around 2,500 cals a day, if anyone can tell me if im doing sm wrong or give advice i would appreciate!!

If u are a girl I'm going to be so honest, a 'flat' stomach whilst having big glutes etc can be somewhat unrealistic for a lot of women.
The reality is, all of the bodies u see on insta, pinterest etc are either enhanced with surgery or genetic anomalies. Please do not place much emphasis on a flat stomach, the recommended level of body fat for women that is around 22% as well as the fact that the extra lining and fat around ur uterus will make u think ur stomach isn't flat enough when in reality thats literally just ur organs.
I just wanted to place emphasis on this as ik a lot of girls here suffer w eds, etc.
Also this sounds stupid but ur menstrual cycle is important too, start tracking ur cycle and lining up ur workouts with it (menstrual phase = lower intensity, follicular = medium, ovulatory = hard as this is when u are at ur peak of physical performance), this is cos ur hormones change and ur body feels, needs and is able to do diff things n it will make u feel better overall when u line it up with ur body.

 

[iluvmyboyfriend123]

If u are a girl I'm going to be so honest, a 'flat' stomach whilst having big glutes etc can be somewhat unrealistic for a lot of women.
The reality is, all of the bodies u see on insta, pinterest etc are either enhanced with surgery or genetic anomalies. Please do not place much emphasis on a flat stomach, the recommended level of body fat for women that is around 22% as well as the fact that the extra lining and fat around ur uterus will make u think ur stomach isn't flat enough when in reality thats literally just ur organs.
I just wanted to place emphasis on this as ik a lot of girls here suffer w eds, etc.
Also this sounds stupid but ur menstrual cycle is important too, start tracking ur cycle and lining up ur workouts with it (menstrual phase = lower intensity, follicular = medium, ovulatory = hard as this is when u are at ur peak of physical performance), this is cos ur hormones change and ur body feels, needs and is able to do diff things n it will make u feel better overall when u line it up with ur body.

idk i have endemetriosis so i barely do anything on my period cus i literally cant stand for the first day, when im ovulating i have the most motivation

 

[iluvmyboyfriend123]

If u are a girl I'm going to be so honest, a 'flat' stomach whilst having big glutes etc can be somewhat unrealistic for a lot of women.
The reality is, all of the bodies u see on insta, pinterest etc are either enhanced with surgery or genetic anomalies. Please do not place much emphasis on a flat stomach, the recommended level of body fat for women that is around 22% as well as the fact that the extra lining and fat around ur uterus will make u think ur stomach isn't flat enough when in reality thats literally just ur organs.
I just wanted to place emphasis on this as ik a lot of girls here suffer w eds, etc.
Also this sounds stupid but ur menstrual cycle is important too, start tracking ur cycle and lining up ur workouts with it (menstrual phase = lower intensity, follicular = medium, ovulatory = hard as this is when u are at ur peak of physical performance), this is cos ur hormones change and ur body feels, needs and is able to do diff things n it will make u feel better overall when u line it up with ur body.

im not looking for an emphised flat stomach like ik everything has to match im just tryna look better after barely eating and making myself puke for a year

 

[rickydickydoodahgrimes]

idk i have endemetriosis so i barely do anything on my period cus i literally cant stand for the first day, when im ovulating i have the most motivation

yeah that's what I'm telling u, don't try 'push thru' when ur in the menstrual phase, cos u won't get the most out of it and u will js wind up teaching urself to dread the gym

 

[rickydickydoodahgrimes]

im not looking for an emphised flat stomach like ik everything has to match im just tryna look better after barely eating and making myself puke for a year

same jfl

 

[Starlet]

n***a you hit the gym 10 times a week, that's too much. Plus you're a foid I don't know anything about gymcelling for women. @Starlet

It’s just so much work to explain when there’s so much wrong

 

[Starlet]

at home
reverse lunges 20 each leg
30 sumo squats
20 glute bridges
4x12 hip thrust with a 10kg dumbell (all i have at home)
30 kickbacks with 15 pulse on each leg
20 clamshells
20 bulgarian squats each leg

One thing I will say is to make sure the workouts you do at home are still weighted. Don’t just do body weight cause that won’t do much. Like with the sumo and Bulgarians you can just hold the dumbbell like you do with the hip thrusts for a few sets with less reps until failure

 

[fawking_mess]

im in the process of gaining weighr and growing my glutes but is there a way (in understandable terms) to have a flat ish stomach while im trying to like fill out more?
my workouts are:
5 days a week atleast 2x at the gym
at the gym i do the 2 kinds of leg press 4 sets of 12 at 40kg , hip abductions 4x12 , hip thrust 4x12, cable kickbacks 2x15 per leg, clamshells and stairmaster

at home
reverse lunges 20 each leg
30 sumo squats
20 glute bridges
4x12 hip thrust with a 10kg dumbell (all i have at home)
30 kickbacks with 15 pulse on each leg
20 clamshells
20 bulgarian squats each leg
i eat quite high protein meals and i eat around 2,500 cals a day, if anyone can tell me if im doing sm wrong or give advice i would appreciate!!

so first of all your training isn’t really optimal, for optimal glute growth you should only do 2 sets till muscle failure with heavy weights, as heavy as you can while still maintaining good form

i would focus on 3-4 exercises that you consistently do 2 times a week
my favs are hip thrust, rdls, either bulgarian split squats or step ups and glute kick backs

i would also do 30-45 min cardio on days where you don’t train glutes

make sure to keep track of your progress so you can see if you are actually improving in reps/weight, i personally use an app called strong where you can create a template for your workouts and enter weight and reps

in terms of eating, high protein is the most important thing to actually gain muscle and not just fat, i can’t really tell you if 2500 cals are optimal for you since i would have to know how much you currently weigh and how tall you are, also if you only lift weights 2 times a week i would eat more on those days and then a bit less on other days to minimise risk of gaining fat

i personally eat 2300 cals a day with 150-160g of protein and obv i gained a bit of fat on my stomach but it’s really not a lot, i’m also only doing it till i reach 60kg and then i will do a small cut to lose some body fat