If you want mogger ass

[shredded4summer]

1.25kg = smallest plates 2.5 pounds in most gyms
2.5kg = 2nd smallest plates 5 pounds in most gyms
5kg = 3rd smallest plates 10 pounds in most gyms



go to the gym today. and watch a video tutorial on "machine hip thrusts"

get on this machine and feel it out with no wait. try squeezing your butt as you do it
add 5 kg on each side and do 5 reps
add 5kg on each side and do 5 reps
keep doing that until you cant do 5 reps

now rest 3 minutes and record yourself. do 5 reps with the weight you couldnt do 5 reps with before. watch the recording and if it took less than 5 seconds for the last rep add 2.5kg on each side

now rest 3 minutes and record yourself doing the next set

repeat adding weight until it takes 5 second

now that you know how much weight you need write machine hip thrusts: *weight*

you have done enough today, goodjob! now go home and rest

go to the gym again in 3-4 days

take the weight in your notes app and put in half of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

take the weight in your notes app and put on 3/4 of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

rest 3 minutes

take the weight in your notes app and put on 100% of the weight on the hip trust machine

do as many reps as possible, if you get more than 5 or the last rep wasnt 5 seconds long (feel free to record) put on 1.25kg on each side

repeat this process 4 more times (5 sets in total)

go home and chill

come back to the gym in 3-5 days when you feel like it

basically try maintaining 5 reps on all sets, if you fell like you can get more than 5 then just increase the weight, if you feel like you cant or you get 4 then keep the weight as it is and you will get stronger. if you get less than 4 then decrease the weight slightly..

your weight will settle in after a week or two of doing this. when it does then start going to the gym every 2-3 days

keep doing this and in 6 months your ass will be massive

 

[osteochondromyxoma]

 

[shredded4summer]

View attachment 87630

thug life!

 

[PassionateCell]

thug life!

do you have a guide post for shoulders i want to grow my front and side shoulders into mogging shoulders but not rear shoulders

 

[shredded4summer]

do you have a guide post for shoulders i want to grow my front and side shoulders into mogging shoulders but not rear shoulders

Just do lateral raises bud

 

[rickgrimes]

1.25kg = smallest plates 2.5 pounds in most gyms
2.5kg = 2nd smallest plates 5 pounds in most gyms
5kg = 3rd smallest plates 10 pounds in most gyms

View attachment 87613

go to the gym today. and watch a video tutorial on "machine hip thrusts"

get on this machine and feel it out with no wait. try squeezing your butt as you do it
add 5 kg on each side and do 5 reps
add 5kg on each side and do 5 reps
keep doing that until you cant do 5 reps

now rest 3 minutes and record yourself. do 5 reps with the weight you couldnt do 5 reps with before. watch the recording and if it took less than 5 seconds for the last rep add 2.5kg on each side

now rest 3 minutes and record yourself doing the next set

repeat adding weight until it takes 5 second

now that you know how much weight you need write machine hip thrusts: *weight*

you have done enough today, goodjob! now go home and rest

go to the gym again in 3-4 days

take the weight in your notes app and put in half of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

take the weight in your notes app and put on 3/4 of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

rest 3 minutes

take the weight in your notes app and put on 100% of the weight on the hip trust machine

do as many reps as possible, if you get more than 5 or the last rep wasnt 5 seconds long (feel free to record) put on 1.25kg on each side

repeat this process 4 more times (5 sets in total)

go home and chill

come back to the gym in 3-5 days when you feel like it

basically try maintaining 5 reps on all sets, if you fell like you can get more than 5 then just increase the weight, if you feel like you cant or you get 4 then keep the weight as it is and you will get stronger. if you get less than 4 then decrease the weight slightly..

your weight will settle in after a week or two of doing this. when it does then start going to the gym every 2-3 days

keep doing this and in 6 months your ass will be massive

Bump high iq thread I lowkey want a mogger ass too

 

[shredded4summer]

Bump high iq thread I lowkey want a mogger ass too

And not a single girl will do it

 

[fatretardbr]

1.25kg = smallest plates 2.5 pounds in most gyms
2.5kg = 2nd smallest plates 5 pounds in most gyms
5kg = 3rd smallest plates 10 pounds in most gyms

View attachment 87613

go to the gym today. and watch a video tutorial on "machine hip thrusts"

get on this machine and feel it out with no wait. try squeezing your butt as you do it
add 5 kg on each side and do 5 reps
add 5kg on each side and do 5 reps
keep doing that until you cant do 5 reps

now rest 3 minutes and record yourself. do 5 reps with the weight you couldnt do 5 reps with before. watch the recording and if it took less than 5 seconds for the last rep add 2.5kg on each side

now rest 3 minutes and record yourself doing the next set

repeat adding weight until it takes 5 second

now that you know how much weight you need write machine hip thrusts: *weight*

you have done enough today, goodjob! now go home and rest

go to the gym again in 3-4 days

take the weight in your notes app and put in half of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

take the weight in your notes app and put on 3/4 of the weight on the hip trust machine

do 10 reps with it, try feeling your glutes

rest 3 minutes

take the weight in your notes app and put on 100% of the weight on the hip trust machine

do as many reps as possible, if you get more than 5 or the last rep wasnt 5 seconds long (feel free to record) put on 1.25kg on each side

repeat this process 4 more times (5 sets in total)

go home and chill

come back to the gym in 3-5 days when you feel like it

basically try maintaining 5 reps on all sets, if you fell like you can get more than 5 then just increase the weight, if you feel like you cant or you get 4 then keep the weight as it is and you will get stronger. if you get less than 4 then decrease the weight slightly..

your weight will settle in after a week or two of doing this. when it does then start going to the gym every 2-3 days

keep doing this and in 6 months your ass will be massive

i can do hip thrust with 40kg total, 20 on each side, and 4 series of 8 reps do you think this is good?

 

[shredded4summer]

i can do hip thrust with 40kg total, 20 on each side, and 4 series of 8 reps do you think this is good?

no but its okay keep going