@amberboyden1: #duet with @tiktokcrakhead Go show her some love she looks incredible😍❤️❤️💇🏽‍♀️

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Thursday 19 March 2020 05:42:45 GMT

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umiiyakakohngayuntt :

My heeeart! Thank you! I love this ❤️😭!

2020-03-19 06:16:13

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Baileyanne” :

Yesssss

2020-03-19 22:50:08

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First off it’s not fun or easy there’s no secret simple steps that someone can tell you but I can tell you everything you need to know. Im 19 and have grown my glutes a significant amount in the past 3 years. I was never the girl that carried more weight in her lower body and was very boxy until I started trying to get as skinny as I could in which my waist looked good but my legs were like sticks with no curve. (I have a lot of transformation videos up if you want to check them out🤍) I started with home workout for about 6 months and have been in the gym slightly more then 3 years since. Is it possible? Of course and here’s how. 1. What to do and how to do it First let’s list the most important effective exercises 1. Hip thrusts. These are my number one all the way. I started with 20 lbs and now use 550 lbs (make sure you use progressive overload so your adding weight each week to push yourself and grow) 2. Squats (if your very quad dominant then doing these on a smith machine may help) 3. Deadlifts (make sure to prefect your form before going heavy on these) 4. RDLS (amazing for targeting your glutes but also really work on your form) 5. Bulgarian split squats (great one leg movement 6. Leg press (leg press is great because you can really overload the weight on it) 7. Walking lunges 8. Hip adductor machine (be careful with this to not strain anything) How do we train. Either till failure or 1-2 reps until failure. Now I’m just saying this is the only way but this is what I did I always have trained till failure. So how many reps do you do? Anywhere from 6-12 is the best range in my opinion and then 3-5 sets I also frequently do drops and supersets. So I might superset a leg press with goblet squats or a hip thrust with rdls (directly after and also till near failure or failure) or I may do hip thrusts like this for example - lst Set- 6 reps (very heavy) (slightly lower weight) 2nd set- 8-10 reps 3rd set 8-10 reps 4th set- 8 reps then drop set 2-3 times each time till failure. I have allays trained very intense some people may not need this much volume. This is what I personally have done * Train legs about 2 times a week and I don’t mean one is a glute focused and one is a quad focused I mean full leg days every time. If you are still sore after resting for 2 to 3 days in between, and do not rest for less than two days… Then take another rest day because in order to build muscle, you need to recover the muscle. You already broke down. * Now most importantly there’s no point in training this hard to break the muscle down if you can’t build it back up!! So you need to be getting 0.8 grams of protein per lb of body weight during your 48-72 hour rest period (for that muscle group) not only should you get enough protein but also good nutrition to take care of your body. Make sure you hydrate and eat a lot of carbs as well. * Want even faster results? Well, the only way to do that is by trying to speed up your recovery. I do not want you to work out if you have not fully recovered. Therefore. Stretch after your workouts to help reduce lactic acid and prevent injury. Can’t grow if you’re injured. Foam roll after your workouts to help reduce soreness and so your muscles can recover quicker. Take cold showers. Ice when needed. And if you injure yourself, rest a little bit longer. With that being said, I hope this helps you guys so much with your fitness journey. Will remember once you reach your goals set a bigger one. I am working a few workout programs right now for you guys one of them being how to grow your glutes program! So I can help you guys even more.🤍🤍🤍 keep it up. #forthegirls #gymtips

First off it’s not fun or easy there’s no secret simple steps that someone can tell you but I can tell you everything you need to know. Im 19 and have grown my glutes a significant amount in the past 3 years. I was never the girl that carried more weight in her lower body and was very boxy until I started trying to get as skinny as I could in which my waist looked good but my legs were like sticks with no curve. (I have a lot of transformation videos up if you want to check them out🤍) I started with home workout for about 6 months and have been in the gym slightly more then 3 years since. Is it possible? Of course and here’s how. 1. What to do and how to do it First let’s list the most important effective exercises 1. Hip thrusts. These are my number one all the way. I started with 20 lbs and now use 550 lbs (make sure you use progressive overload so your adding weight each week to push yourself and grow) 2. Squats (if your very quad dominant then doing these on a smith machine may help) 3. Deadlifts (make sure to prefect your form before going heavy on these) 4. RDLS (amazing for targeting your glutes but also really work on your form) 5. Bulgarian split squats (great one leg movement 6. Leg press (leg press is great because you can really overload the weight on it) 7. Walking lunges 8. Hip adductor machine (be careful with this to not strain anything) How do we train. Either till failure or 1-2 reps until failure. Now I’m just saying this is the only way but this is what I did I always have trained till failure. So how many reps do you do? Anywhere from 6-12 is the best range in my opinion and then 3-5 sets I also frequently do drops and supersets. So I might superset a leg press with goblet squats or a hip thrust with rdls (directly after and also till near failure or failure) or I may do hip thrusts like this for example - lst Set- 6 reps (very heavy) (slightly lower weight) 2nd set- 8-10 reps 3rd set 8-10 reps 4th set- 8 reps then drop set 2-3 times each time till failure. I have allays trained very intense some people may not need this much volume. This is what I personally have done * Train legs about 2 times a week and I don’t mean one is a glute focused and one is a quad focused I mean full leg days every time. If you are still sore after resting for 2 to 3 days in between, and do not rest for less than two days… Then take another rest day because in order to build muscle, you need to recover the muscle. You already broke down. * Now most importantly there’s no point in training this hard to break the muscle down if you can’t build it back up!! So you need to be getting 0.8 grams of protein per lb of body weight during your 48-72 hour rest period (for that muscle group) not only should you get enough protein but also good nutrition to take care of your body. Make sure you hydrate and eat a lot of carbs as well. * Want even faster results? Well, the only way to do that is by trying to speed up your recovery. I do not want you to work out if you have not fully recovered. Therefore. Stretch after your workouts to help reduce lactic acid and prevent injury. Can’t grow if you’re injured. Foam roll after your workouts to help reduce soreness and so your muscles can recover quicker. Take cold showers. Ice when needed. And if you injure yourself, rest a little bit longer. With that being said, I hope this helps you guys so much with your fitness journey. Will remember once you reach your goals set a bigger one. I am working a few workout programs right now for you guys one of them being how to grow your glutes program! So I can help you guys even more.🤍🤍🤍 keep it up. #forthegirls #gymtips

Get rid of calluses and dry dead skins with my Foot File by @Beyond The Cream and keep yoir feet smooth and soft anywhere! #nailtech #fyp #tutorial #foryoupage #nails #pedicure #footfile #tiktokshop #shopping

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#tryit #yoga #health #wellness #Lifestyle #stretching #SelfCare #selflove #motivation #inspo #feelinggood #flexible #mind #body #care #foryoupage #fyp

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#CapCut #fypシ #lhians #ForYourPride

#CapCut #fypシ #lhians #ForYourPride

How many magpies can you count😱 couldn’t believe I seen this....WOW #discoverpage #foyoupage #fyp #wow

How many magpies can you count😱 couldn’t believe I seen this....WOW #discoverpage #foyoupage #fyp #wow

مسامحهم قبل السنه الجديده ؟#الشعب_الصيني_ماله_حل😂😂 #حالات_واتس #foryoupagе

مسامحهم قبل السنه الجديده ؟#الشعب_الصيني_ماله_حل😂😂 #حالات_واتس #foryoupagе

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