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Squats and booty
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By (user no longer on site) OP
over a year ago
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So I was told that I should be adding some weight on my shoulders to my squat to grow my booty even more cos .. fuck BBLs  . As that’s apparently effective more than the simple squats. Is this true?
My concern is building muscles on my arms or shoulders. Like I really really don’t want that. I already do Pole dancing and I’m using way too much of my arms lol
at the moment I’m doing lots of pulsating squats, glute bridges, fire hydrant kicks and donkey kicks etc. but I don’t know if I keep this routine , they will eventually become ineffective?
Any tips on good squats. Send them my way!
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Back squat
Front squat
Overhead squat.
Oh and throw in some deadlifts.
I'll leave the programming to someone that knows you better.
I'd add the above into push / pull / legs routine to get 9 workouts in 14 days.
Brutal but effective. |
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By (user no longer on site)
over a year ago
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Only add weight to the bar when you're comfortable. Adding weight to the bar won't increase muscle around your arms and shoulders as its just resting there so no need to worry about that.
Other ways you can build muscle in your glutes is by doing hip thrusters, kettlebell swings, lunges etc x hope this helps |
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By (user no longer on site)
over a year ago
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Your glutes are a muscle and to make them bigger, you have to overload them eventually which means adding weight. The way a squat works anyway, you're not going to build muscle to your arms as you're engaging your core, glutes, quads, and your hamstrings to an extent.
If you're doing pole dancing though, I'm not sure what the effect is of building more muscle to your legs to your upper body strength. |
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"You won’t add arm or shoulder mass by squatting
You need to add weight ti get a better bum
Like how much weight are we talking about? "
It need to be challenging. 8-12 rep range ideally. So no set number. |
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By (user no longer on site) OP
over a year ago
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"Your glutes are a muscle and to make them bigger, you have to overload them eventually which means adding weight. The way a squat works anyway, you're not going to build muscle to your arms as you're engaging your core, glutes, quads, and your hamstrings to an extent.
If you're doing pole dancing though, I'm not sure what the effect is of building more muscle to your legs to your upper body strength. "
To be fair Pole is very much about skin grip, even when pulling up, it isn’t pure strength pulling as usually skin from legs and thighs etc are helping a lot.
I’ve got flimsy arms and the only time I hate Pole is when I need to do conditioning and pull ups
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"You won’t add arm or shoulder mass by squatting
You need to add weight ti get a better bum
Like how much weight are we talking about? "
Pay for a trainer  they will guve you a glute program
I just started my new one for next 3 months. |
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By (user no longer on site) OP
over a year ago
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"You won’t add arm or shoulder mass by squatting
You need to add weight ti get a better bum
Like how much weight are we talking about?
Pay for a trainer they will guve you a glute program
I just started my new one for next 3 months. "
Haha may have to, it’s more like a side thing than anything as I’m mainly focusing on Pole and yoga. But I do kinda want to work on my peach a bit more haha |
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Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells. |
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By (user no longer on site) OP
over a year ago
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells. "
I heard bridges are pretty good too! X I don’t want quads …  |
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells.
I heard bridges are pretty good too! X I don’t want quads … "
Bridges are decent. You can also do them with a barbell. You get a greater range of motion with hip thrusts though. Definitely get yourself a barbell cushion though or you'll bruise your hip bones |
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By (user no longer on site) OP
over a year ago
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells.
I heard bridges are pretty good too! X I don’t want quads …
Bridges are decent. You can also do them with a barbell. You get a greater range of motion with hip thrusts though. Definitely get yourself a barbell cushion though or you'll bruise your hip bones "
Im used to bruises ha im writing all down |
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells.
I heard bridges are pretty good too! X I don’t want quads …
Bridges are decent. You can also do them with a barbell. You get a greater range of motion with hip thrusts though. Definitely get yourself a barbell cushion though or you'll bruise your hip bones
Im used to bruises ha im writing all down "
It bloody hurts to have the weight of a person (or 2 or 3) across your pelvis uncushioned though . I have seen people use a folded up yoga matt though if you don't want to commit to buying something specific if you're not sure you'll continue to do it. |
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By (user no longer on site) OP
over a year ago
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells.
I heard bridges are pretty good too! X I don’t want quads …
Bridges are decent. You can also do them with a barbell. You get a greater range of motion with hip thrusts though. Definitely get yourself a barbell cushion though or you'll bruise your hip bones
Im used to bruises ha im writing all down
It bloody hurts to have the weight of a person (or 2 or 3) across your pelvis uncushioned though . I have seen people use a folded up yoga matt though if you don't want to commit to buying something specific if you're not sure you'll continue to do it."
The weight a person???!!????
I was gonna start real light x but yeah I’ve got yoga matte and all |
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Squats are just one of many exercises that help build great booty don’t be afraid to add weights. Slowly and at sensible increments on regular days I hit my lower body on a 3-2 split works for me but it’s not for everyone xx |
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Realistically it is going to be very hard to put on anything like an excessive amount of muscle without using artificial stimulants isn’t it?
I appreciate the fear of going muscle bound but the fact is that the vast majority of people in the gym who are doing things naturally are there for years with relatively little to show for it.
I wouldn’t be worried about getting muscle bound. |
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"Squats are a great excercise but they're not that great for glutes, they build your quads more. Hip thrusts are much better if you want to lift weight. Walking lunges with a long stride are also pretty good. You can do them carrying dumbbells.
I heard bridges are pretty good too! X I don’t want quads …
Bridges are decent. You can also do them with a barbell. You get a greater range of motion with hip thrusts though. Definitely get yourself a barbell cushion though or you'll bruise your hip bones
Im used to bruises ha im writing all down
It bloody hurts to have the weight of a person (or 2 or 3) across your pelvis uncushioned though . I have seen people use a folded up yoga matt though if you don't want to commit to buying something specific if you're not sure you'll continue to do it.
The weight a person???!!????
I was gonna start real light x but yeah I’ve got yoga matte and all "
The bar is already 20kg so even with the smallest of the bumper plates on (the ones that are bigger so the bar is higher off the floor) that's already 40kg. You can easily thrust quite large weights. I started on 50kg the very first time and found I could do 70kg no problem. I can now 160kg. By comparison I can squat 60kg so I'm not crazy strong or anything .
You can start with kettle bells if you wanted to do lighter but I found you don't really feel anything. You can get a burn if you do them super slow but that's more fatigue than anything. |
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"Realistically it is going to be very hard to put on anything like an excessive amount of muscle without using artificial stimulants isn’t it?
I appreciate the fear of going muscle bound but the fact is that the vast majority of people in the gym who are doing things naturally are there for years with relatively little to show for it.
I wouldn’t be worried about getting muscle bound. "
This. There a millions of teenage boys killing the selves daily in the gym. Eating protein shakes 3x a day and lifting until they turn purple. All while having full balls and testosterone pumping through their body
Do you think your gonna accidentally
gain too much muscle? |
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By (user no longer on site) OP
over a year ago
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"Realistically it is going to be very hard to put on anything like an excessive amount of muscle without using artificial stimulants isn’t it?
I appreciate the fear of going muscle bound but the fact is that the vast majority of people in the gym who are doing things naturally are there for years with relatively little to show for it.
I wouldn’t be worried about getting muscle bound.
This. There a millions of teenage boys killing the selves daily in the gym. Eating protein shakes 3x a day and lifting until they turn purple. All while having full balls and testosterone pumping through their body
Do you think your gonna accidentally
gain too much muscle? "
I don’t know but it’s like my worst nightmare
I never ever had any muscle on my upper part and Id like it to keep it that way |
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By (user no longer on site) OP
over a year ago
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"Your pole exercise will add more muscle to your arms and shoulders than any squat will, promise."
I find Pole more to do with skin grip on the steel and coreo than actual lifts. But anyway x
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"Realistically it is going to be very hard to put on anything like an excessive amount of muscle without using artificial stimulants isn’t it?
I appreciate the fear of going muscle bound but the fact is that the vast majority of people in the gym who are doing things naturally are there for years with relatively little to show for it.
I wouldn’t be worried about getting muscle bound.
This. There a millions of teenage boys killing the selves daily in the gym. Eating protein shakes 3x a day and lifting until they turn purple. All while having full balls and testosterone pumping through their body
Do you think your gonna accidentally
gain too much muscle?
I don’t know but it’s like my worst nightmare
I never ever had any muscle on my upper part and Id like it to keep it that way"
You will. Gaining muscle is very hard, even for men in their physical peak
Muscle doesn’t just come out of thin air when you lift too. Your body needs something to make muscle from. That’s excess calories. That’s why guys bulk.
Even if you bulked and lifted crazy hard 5 times a week, it might take months on consistently lifting hard and eating a lot to see any difference
Don’t over think it, you won’t accidentally turn into a body builder |
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Definitely worth adding hip thrusts into your routine if you're after booty growth. And consider a coach to help you build a solid training programme and ensure you're really working those muscles.
And hi from a fellow pole dancer and weight lifter.  |
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By (user no longer on site) OP
over a year ago
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"Realistically it is going to be very hard to put on anything like an excessive amount of muscle without using artificial stimulants isn’t it?
I appreciate the fear of going muscle bound but the fact is that the vast majority of people in the gym who are doing things naturally are there for years with relatively little to show for it.
I wouldn’t be worried about getting muscle bound.
This. There a millions of teenage boys killing the selves daily in the gym. Eating protein shakes 3x a day and lifting until they turn purple. All while having full balls and testosterone pumping through their body
Do you think your gonna accidentally
gain too much muscle?
I don’t know but it’s like my worst nightmare
I never ever had any muscle on my upper part and Id like it to keep it that way
You will. Gaining muscle is very hard, even for men in their physical peak
Muscle doesn’t just come out of thin air when you lift too. Your body needs something to make muscle from. That’s excess calories. That’s why guys bulk.
Even if you bulked and lifted crazy hard 5 times a week, it might take months on consistently lifting hard and eating a lot to see any difference
Don’t over think it, you won’t accidentally turn into a body builder "
Well I just measured my arms/biceps and they are like 10” around, so quite skinny x I guess I won’t turn into the hulk anytime soon |
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By (user no longer on site)
over a year ago
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Essentially volume you in truth don't have to move alot weight, more weight plus more meals with a bit more protein will slowly cause a build up in glutes muscles etc a key thing to think about is you want that muscle under tension for long periods of time that's why high volume works plus you will slowly progress in weight over time
You probably don't need to worry bout arms getting bigger as it will be minimal
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By (user no longer on site)
over a year ago
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"Essentially volume you in truth don't have to move alot weight, more weight plus more meals with a bit more protein will slowly cause a build up in glutes muscles etc a key thing to think about is you want that muscle under tension for long periods of time that's why high volume works plus you will slowly progress in weight over time
You probably don't need to worry bout arms getting bigger as it will be minimal
"
Meant to say an extra meal or smth maybs just more healthy focused smackin to build into a meal cos you will have to eat more as you will be burning more so I would recommend try to eat more than calories burned at gym during lifting with focus on protein as a good small goal to help but honestly just eat lil more and don't stress bout specifics of eating train well look at vids on YouTube and formulate a plan of easy progression and has weights able to increase and rep increase and time increase to make it progressable |
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