Wtf is this new n***a here

[Fart Reaper]

Jattpsl, I think he is addicted to say gex tbh

 

[Deleted Member 46765]

hes good

 

[yung foid]

bro i wrote him a whole glute guide bc i thought he was srs

 

[Fart Reaper]

bro i wrote him a whole glute guide bc i thought he was srs

send it to me...I need it for someone

 

[yung foid]

send it to me...I need it for someone

like actually?

 

[Fart Reaper]

like actually?

Yes!

 

[yung foid]

Yes!

Train the glutes 2-3 times a week; I prefer 2 glute days. There are three muscles in your glutes, the gluteus maximus, gluteus minimus, and gluteus medius. Most of your glute volume comes from the gluteus maximus, it's the largest one of the three. I'd suggest hip thrusts, bulgarian split squats, and romanian deadlifts (RDLS) for the gluteus maximus. Barbell hip thrusts are better imo, but you could also use the hip thrust machine if your gym has one. I like using dumbbells for RDLS. The only downside is the form is hard to get down, but there are plenty of good tutorials on Youtube. The gluteus medius makes up the upper glutes, along with the upper gluteus maximus. It'll give you that "lifted" look. The best exercise for this would be glute medius kickbacks, these are best done on the cable machine. The last muscle is the glute minimus, this is the smallest glute muscle and basically your "side glutes". The exercise for this is easy; I'd recommend the hip abduction machine. Make sure you lean forward while using it. That's it, make sure you're going as heavy as u can with proper form.

 

[Fart Reaper]

Train the glutes 2-3 times a week; I prefer 2 glute days. There are three muscles in your glutes, the gluteus maximus, gluteus minimus, and gluteus medius. Most of your glute volume comes from the gluteus maximus, it's the largest one of the three. I'd suggest hip thrusts, bulgarian split squats, and romanian deadlifts (RDLS) for the gluteus maximus. Barbell hip thrusts are better imo, but you could also use the hip thrust machine if your gym has one. I like using dumbbells for RDLS. The only downside is the form is hard to get down, but there are plenty of good tutorials on Youtube. The gluteus medius makes up the upper glutes, along with the upper gluteus maximus. It'll give you that "lifted" look. The best exercise for this would be glute medius kickbacks, these are best done on the cable machine. The last muscle is the glute minimus, this is the smallest glute muscle and basically your "side glutes". The exercise for this is easy; I'd recommend the hip abduction machine. Make sure you lean forward while using it. That's it, make sure you're going as heavy as u can with proper form.

Tysm