most important muscles to work out as a girl?

[snoopy12]

i’ve consistently been told glutes so i do that twice a week but what else it’s important? i’ve never had a desire for toned arms as my arms are already lean
i currently do glutes x2/week; arms x1; core x1; intense cardio/floor pilates x1 and regular light cardio every other day.
anything i should change?

 

[emeraldpill]

Back

 

[emeraldpill]

legs in general tbh not only glutes but ig depends what you want

 

[snoopy12]

Back

ooo rlly i didn’t think back was that important for girls
cool i’ll add it to my routine
i usually do some targeted exercises on my back when i do arms but ill replace one of my cardio days

 

[snoopy12]

legs in general tbh not only glutes but ig depends what you want

yea fs i train the rest of my legs one glute day out of the week

 

[emeraldpill]

ooo rlly i didn’t think back was that important for girls
cool i’ll add it to my routine
i usually do some targeted exercises on my back when i do arms but ill replace one of my cardio days

Ngl with the relatively small amount of muscle groups you’re training you might be better off just doing upper lower split

 

[candycaro]

Train glutes 3x a week

 

[snoopy12]

Ngl with the relatively small amount of muscle groups you’re training you might be better off just doing upper lower split

yeah i was considering that
how else would i split it?

 

[snoopy12]

Train glutes 3x a week

damn

 

[candycaro]

Train glutes 3x a week

 

[emeraldpill]

yeah i was considering that
how else would i split it?

Either that or a variation of bro split which you kinda have now

Ppl wouldn’t work because you don’t really do push

 

[Achilles]

Hips and glutes

 

[Achilles]

Adductors

 

[snoopy12]

View attachment 261455

huh interesting thanks for this very helpful

 

[snoopy12]

Either that or a variation of bro split which you kinda have now

Ppl wouldn’t work because you don’t really do push

wym bro split
i don’t understand anything in this reply

 

[snoopy12]

Hips and glutes

Adductors

perf thank uuu

 

[candycaro]

wym bro split
i don’t understand anything in this reply

Forget about it, just do upper lower split. That’s the best for girls

 

[emeraldpill]

wym bro split
i don’t understand anything in this reply

Bro split is like
Arm day
Leg day
Chest day
Back day
Shoulder day
Anyway It’s shit

Ppl is push pull legs
Pushing movements (ie chest front/side delts triceps)
Pulling movements (back, rear delts, etc)
Legs is just legs

Upper lower is just dedicating each session to either upper or lower
Most people do either a rolling ULR
Upper, Lower, Rest, Repeat
Or a set week
ULRULRR

 

[snoopy12]

Bro split is like
Arm day
Leg day
Chest day
Back day
Shoulder day
Anyway It’s shit

Ppl is push pull legs
Pushing movements (ie chest front/side delts triceps)
Pulling movements (back, rear delts, etc)
Legs is just legs

Upper lower is just dedicating each session to either upper or lower
Most people do either a rolling ULR
Upper, Lower, Rest, Repeat
Or a set week
ULRULRR

oh what that’s so interesting i’ve just been doing whatever
but also i only trying to gain muscle like for a month so im kinda new to strength training

thanks so much tho this is very helpful

 

[candycaro]

oh what that’s so interesting i’ve just been doing whatever
but also i only trying to gain muscle like for a month so im kinda new to strength training

thanks so much tho this is very helpful

What exercises do you do for glutes?

 

[candycaro]

oh what that’s so interesting i’ve just been doing whatever
but also i only trying to gain muscle like for a month so im kinda new to strength training

thanks so much tho this is very helpful

I’ll tag u in my lower day thread

 

[snoopy12]

What exercises do you do for glutes?

hip thrusts 3x10
RDLs 3x10
sumo squats 4x8
and then usually a 30 min treadmill walk incline 6 or higher

 

[snoopy12]

I’ll tag u in my lower day thread

i just looked at it rlly good guide i appreciate it
you’re so tea omg you have like the exact body im trying to achieve

 

[candycaro]

hip thrusts 3x10
RDLs 3x10
sumo squats 4x8
and then usually a 30 min treadmill walk incline 6 or higher

I recommend doing cardio on days where ur not training ur glutes. If u really wanna loose body fat you can do it everyday, if you’re not doing it everyday anyways, do it on the days where you’re not hitting lower. As for ur workout the first two are perfect. I recommend doing at least 4 exercises. I’d switch out the sumo squats for 3 sets on abductor machine. And do a forth exercise where you’re isolating like kick backs or glute extensions. I recommend doing 3x8 on every exercise so you can up the weight a bit.

 

[snoopy12]

I recommend doing cardio on days where ur not training ur glutes. If u really wanna loose body fat you can do it everyday, if you’re not doing it everyday anyways, do it on the days where you’re not hitting lower. As for ur workout the first two are perfect. I recommend doing at least 4 exercises. I’d switch out the sumo squats for 3 sets on abductor machine. And do a forth exercise where you’re isolating like kick backs or glute extensions. I recommend doing 3x8 on every exercise so you can up the weight a bit.

im not trying to lose body fat rn actually im trying to bulk so i can build more muscle bc im very skinny and bony and its really difficult for me to build muscle
i do try to get at least 10k steps every day so i have a good foundation in terms of cardio
ooo okay i use my home gym and i dont have an abductor machine but ill see if i can get a membership somewhere that does ive been wanting to anyway since its somewhat limited in my basement
okay perfect thanks so much this is rlly rlly good advice i really appreciate it

 

[snoopy12]

im not trying to lose body fat rn actually im trying to bulk so i can build more muscle bc im very skinny and bony and its really difficult for me to build muscle
i do try to get at least 10k steps every day so i have a good foundation in terms of cardio
ooo okay i use my home gym and i dont have an abductor machine but ill see if i can get a membership somewhere that does ive been wanting to anyway since its somewhat limited in my basement
okay perfect thanks so much this is rlly rlly good advice i really appreciate it

also when i say bulk dont take it very seriously im just trying to get at least 100g protein every day and really trying to get 2000 cals but its very hard since i have a super low appetite
this is my past like week ish its pretty low

 

[COCOstophe]

i’ve consistently been told glutes so i do that twice a week but what else it’s important? i’ve never had a desire for toned arms as my arms are already lean
i currently do glutes x2/week; arms x1; core x1; intense cardio/floor pilates x1 and regular light cardio every other day.
anything i should change?

lats, quads glutes hamstrings

 

[snoopy12]

lats, quads glutes hamstrings

perfect thanks

 

[matiasBvLL]

dont stress yourself with working out

take testosterone and tren it will optimize female hormones to build muscles that look good in women!

 

[Blackpillirony]

i’ve consistently been told glutes so i do that twice a week but what else it’s important? i’ve never had a desire for toned arms as my arms are already lean
i currently do glutes x2/week; arms x1; core x1; intense cardio/floor pilates x1 and regular light cardio every other day.
anything i should change?

Glutes glutes glutes glutes glutes glutes glutes quads glutes glutes glutes

 

[HeavyMetalGoth]

the ones that make you more crackable
idk just do cardio + stairmaster

 

[matiasBvLL]

Glutes glutes glutes glutes glutes glutes glutes quads glutes glutes glutes

growth hormone growth hormone growth hormone growth hormone

 

[aesense]

Train glutes 3x a week

this is terrible advice. will just create a stiff muscle butt. you either have it or you don't.

i’ve consistently been told glutes so i do that twice a week but what else it’s important?

girl just do cardio

 

[matiasBvLL]

this is terrible advice. will just create a stiff muscle butt. you either have it or you don't.


girl just do cardio

don't listen to this person take dnp and lose weight eating ice cream in your room

 

[candycaro]

this is terrible advice. will just create a stiff muscle butt. you either have it or you don't.


girl just do cardio

Shut tf up. Muscle isn’t stiff idiot. And you can most definetly build it. Countless examples out there on social media

 

[aesense]

Shut tf up. Muscle isn’t stiff idiot.

it doesn't move right. your people would be ashamed.

And you can most definetly build it. Countless examples out there on social media

having a "nice ass" is mostly about hips, thighs, and distribution. which are genetic.

 

[snoopy12]

dont stress yourself with working out

i enjoy working out

take testosterone and tren it will optimize female hormones to build muscles that look good in women!

yeah i’ll look into it thanks

 

[snoopy12]

Glutes glutes glutes glutes glutes glutes glutes quads glutes glutes glutes

yeah im doing glutes 3x a week now

 

[snoopy12]

the ones that make you more crackable
idk just do cardio + stairmaster

will cardio and staimaster help me build muscle tho? i’ve been doing that for the past like year pretty consistently and i wasn’t seeing much growth

 

[snoopy12]

this is terrible advice. will just create a stiff muscle butt. you either have it or you don't.


girl just do cardio

i’ve been doing just cardio for the past two years
i enjoy lifting and i want to gain visible muscle

 

[snoopy12]

Shut tf up. Muscle isn’t stiff idiot. And you can most definetly build it. Countless examples out there on social media

thank you

 

[snoopy12]

it doesn't move right. your people would be ashamed.


having a "nice ass" is mostly about hips, thighs, and distribution. which are genetic.

such as your non-white italian genetics correct?

 

[aesense]

i enjoy lifting

can't relate

such as your non-white italian genetics correct?

yes exactly

 

[HeavyMetalGoth]

will cardio and staimaster help me build muscle tho? i’ve been doing that for the past like year pretty consistently and i wasn’t seeing much growth

stairmaster to tone the legs
i think so depending on the intensity
i usually go for 100 floors for 20 mins 5x a week

are you eating enough protein too?

 

[snoopy12]

stairmaster to tone the legs
i think so depending on the intensity
i usually go for 100 floors for 20 mins 5x a week

are you eating enough protein too?

i actually use my home gym and i don’t have a stair master so i just do incline 12 on the treadmill i think its like pretty similar

yeah i eat around 100 g protein a day and i try to stay around 2000 cals

 

[candycaro]

i actually use my home gym and i don’t have a stair master so i just do incline 12 on the treadmill i think its like pretty similar

yeah i eat around 100 g protein a day and i try to stay around 2000 cals

Forget about types of cardio to „tone muscle“. If u wanna do cardio, do so for fun, health or to loose body fat. Not with so called “toning” in mind. “Toned” = muscle and low body fat. Muscle is built the most efficiently (not saying it can’t be done in other ways) by hitting it with heavy weights. Progressive overload, etc. I’m sure you’ve heard.

 

[snoopy12]

Forget about types of cardio to „tone muscle“. If u wanna do cardio, do so for fun, health or to loose body fat. Not with so called “toning” in mind. “Toned” = muscle and low body fat. Muscle is built the most efficiently (not saying it can’t be done in other ways) by hitting it with heavy weights. Progressive overload, etc. I’m sure you’ve heard.

okay yeah i figured thank you so much i actually trust you most about this

 

[RottingCarrie]

Chest and back cuz it helps with bost posture and makes you appear more curvy