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
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
