Happy #humpday #fitspo. I have been working on transforming my #booty for a little over a year now. Before on left, after on right. I am currently bulking to see even more growth. But in just that time I was able to make some significant changes. How did I do it? 1. I started eating more. Along with timing my nutrition around my workouts. I highly suggest you research this. Some people differ in their opinions, but for me, nutrient timing with macros worked. 2. I started to lift heavier. Focusing on progressive overload. In other words, keep challenging yourself. Don't do the same amount of reps, same weight every time and expect to see growth. Your body will adapt to this and not grow. 3. I focused on learning proper form, making sure I contracted the glutes and felt them firing when they should. Activating the glutes is very important. I call it the ugly butt squeeze. (My clients at the gym have heard that way too many times! Lol). 4. I hit legs hard twice a week. One of those days were squat focused and the other was deadlift focused . Both days included heavy hip thrusts, cable pull throughs, bell swings, hamstring work, and single leg work like split squats and pistol squats. I varied the accessory work also. But the above were staples and continue to be. 5. I did a lot of interval sprints or banded sprints and also hill climbs. Best cardio in my opinion for glute development. 6. Patience and consistency. You can't expect results if you train only once in awhile. You must stay focused and on a plan . Good luck everyone! Happy glute growing. 👍👌🙌😘
Rise and GRIND. Go get it! I already GOT it. 💀 . . . Double-tap if you begin every day in prayer... understanding that it's NEVER guaranteed; before giving it your ALL, as if it's your last. . . . Absolutely MURDERED traps and shoulders for two hours, while the competition slept. Keep SLEEPIN'! . . . Live to inspire. We were born to CONQUER.
Hit a 130kg deadlift today which was my goal before the end of the year so yeah high fives all around ✋🏼 120 - 125 - 130. N no I don’t recommend these £4 shorts from AliExpress they roll up and vagina was nearly on show