So im a femboy and 5 months ago i started exercising, i was doing 30 squats, 15 lunges, 30 times glute bridge and also 30 donkey kicks. in first month my butt became bigger, but then its stopped growing, i thought that maybe its just takes time and continued to do the same exercises. Also my butt may be small cause im skinny, but i saw other thin biys with nice butt, so it not the case. Now my butt is quite small and have bad shape, i don't know what to do to get butt like other boys have, i tried different exercises for some time, but they didn't seem to give any result. So i want to know what do i do to get nice, big butt with a beautiful shape, im not able to go to gym and i only doing exercises at home
You don't get big muscles without eating more. If you burn more calories than you have consumed, you get smaller. Even your muscles.
If you want to get a big anything, eat more.
do i have to eat any special foods?
>Special foods
No, just don't eat garbage and junk food.
Post your actual butt for science.
Sry, im too shy :3
kill urself fagot
GYATTTTTTTTTTT
Bodyweight exercises are absolute garbage. You'll get nowhere without doing barbell squats (preferably the sumo variety) and other weighted exercises (hip abductions, hip thrusts, etc)
So, go hit the gym. I know you're fembrained, but those fembrained bodyweight exercises will only make you lose time.
Also, you need protein and a calorie surplus do to gain muscle, so eat a lot of eggs and meat, drink a lot of milk, and make sure you're eating a lot, because not only you'll gain muscle volume there, you'll gain fat volume too
I'll do this plus 2-days cardio + 3-days 4 sets of 12 squats with heavy weight. Maybe I'll toss some donkey kicks and hip thrusts on the lot. My question is, if I achieve an increase in mass, how can I go back to being thin but keeping the thick booty?
yes for muscle growth you need few reps high weight
also eat and sleep a lot
HOLY FUCK are you telling me I can have that ass?
yes i know somebody irl who went from skinny legs to PHAT ass it just time and dedication and consistency
1. few reps high weight (hypertrophy)
2. eat a lot (gomad)
3. sleep all the time (muscle recovery)
no thats just a stock image of some whore
okay uhhhhhhhhhhh translate the numbers into a routine
Just read what the exercises are called and do them.
What if I don't understand the numbers? Which ones are the best?
You don't need to understand the numbers. Look up the exercises and do them. Yes, all of them. She does.
That's just a stock image. Probably.
all of them???
something like this and eat at a 500 kcal surplus while getting a daily protein intake of 1g per pound of body weight
She is Aline Dessine and she got an ass like that by hipthrusting 300kg
I really struggle to do proper hip thrust form. I always end up feeling it burn in my quads.
>my muscle burn
that's just how exercise works?
0/10
my ass is so fat I can't fit through narrow spaces. real.
Do more reps to force your muscles to grow. You're not supposed to keep doing the same number of reps forever, you've been listening to retards.
They need WEIGHTED exercises not meme bodyweight exercises
That's not incompatible with what I said.
u want to ensure progressive overload and u can't rly do that without weighted exercises. also for the LULZfags, doesn't the low rep high intensity of most barbell sets do better for size as opposed to high rep low intensity? idk if hypertrophy directly means an increase in the size of the muscle
>the low rep high intensity of most barbell sets do better for size as opposed to high rep low intensity?
Yes.
>hypertrophy directly means an increase in the size of the muscle
Yes.
>low rep high intensity of most barbell sets do better for size
Around 12 reps per set is best for hypertrophy, supposedly. So you want the weight to be heavy enough that you fail at around 12 reps. 5 sets per session, two or three times a week.
>5 sets
Why 5? Most people I see are doing 3 sets at most
i gained like 15 lbs and went to the gym doing squats and running
(its not much but my female coworkers always tell me its nice)
ASSA
Post more in case your coworkers are hugboxxing
>so I can't get nice butt without weighted exercises, right?
That's incorrect. Do body weight training and when you feel like it isn't enough, add weights. That will be a very long time away.
protein, progesterone and if you want the trifecta estrogen
What happens if u take prog without E?
idk i’m not a doctor, i just take what i gotta
>go to gym
>do girl exercises for a big ass
>get made fun of
>get hate crimes
>die
Doesn't sound good to me?
That’s not what happens though. Ppl at the gym are literally just there for themselves. that’s just your anxiety brain making shit up
You can find harder body weight stuff so increase how long you can do that alone.
1 leg squats for example.
The main goal you have is to do 3-5 sets and fail before you get to 12 reps. If you can do more than 12 reps you won't be building mass but will be gaining endurance/leaning the muscle out.
So if you can do say 20 squats now on the final set, you should move to one leg squats for example.
Read the sticky, it's got everything you need. Good luck have fun.
>guys said its unnecessary to eat a lot, but maybe i should to eat a little bit more?
You can only gain muscle if you're in a caloric surplus, meaning you eat more than you spend. It's called the bulking phase.
The cutting phase is when you get to a caloric deficit so you lose the fat you gained in the bulking phase. In that phase, bodybuilders work as hard as they can, still doing the exercises and still eating a lot of protein, to lose as little muscle as possible, because you can't gain muscle in a caloric deficit.
In your case, however, fat may be desirable because more bodyfat makes you look more feminine. However, in case you think you gained too much, a cutting phase may be suitable for you.
>IWN have that bum
what ur doing won’t build muscle at most you’ll develop a bit more stamina. U need to go for big lifts and eat
pioglitazone for fat distribution, creatine & increase proteins for building muscle
Daily reminder that thick thighs are more attractive than a big ass with normal thighs.
>i was doing 30 squats, 15 lunges, 30 times glute bridge and also 30 donkey kicks. in first month my butt became bigger, but then its stopped growing,
Because this is nothing. Like 15 minutes of exercise. You should double these amount of reps if you want to see continue growth.
3x20 squats - 3x20 lunges, 3x60s glute bridge, ect...
Also, add in static holds followed immediately by a dynamic exercise. A static hold fatigues the muscle so the dynamic movement actives more muscle fibres. Try this:
45s wall sit + 12 squats. Repeat 6-8 times.
wish i had a bottom bf to get fit together with
we could to lower body workouts together, and when i do some extra upper body, he would train flexibility
More resistance, bigger weights, more reps, more and different exercises. Just do more, I wouldn't trust any simple set of exercises. Find different exercises and try to be conscious of your muscles that you are engaging in your exercises. You need to feel sore after a good workout. EAT and rest after. You always loose way more fat than muscle when loosing weight and muscle comes back fast after loosing it.