Squatsのインスタグラム(squats) - 10月14日 01時23分

TOP 7️⃣ booty building tips - by @ANITA_HERBERT

1️⃣LAY OFF THE CARDIO! - 🔊 to all my cardio bunnies🐰- I know I must sound like a broken record, but I’ll just keep repeating myself until everyone gets!🤷🏻‍♀️
In order to build MUSCLE you MUST prioritize WEIGHT training.
TOO much cardio will only make your butt SMALLER

2️⃣WAKIE WAKIE
you must start every lower body workout with activation! I can’t stress enough how important this is😭 If you aren’t feeling your glutes during your workout, you AREN'T GROWING them👎🏽

3️⃣RECOVERY
I know y'all want to train glutes all day everyday😏, BUT you CAN'T do that.
You need 1-2 days rest in between. (It will vary depending on your training volume).

4️⃣VARIETY
Hip thrusts, Squats, Lunges and Deadlifts are the KEY Exercises 🔑 yesssss,
BUT adding accessory work to your basics
1.will make your sessions more fun
2.will help you target 🎯every single inch of your butt, so we can maximize your results.

5️⃣PROGRESSIVE OVERLOAD
You have to make sure you are constantly challenging yourself by increasing the weight, playing with tempo (pause, pulse, explode etc you will experience a lot of these too next challenge), varying the number of reps/ sets/ rest etc.
You need to keep your butt challenged to grow them.

6️⃣YOU MUST ⛽️ YOUR 🍑 TO GROW
You might be training hardAF, BUT if your diet is poor your booty will be poor too!😖
You MUST to EAT to GROW! Don’t be scared of calories and carbs!

7️⃣CONSISTENCY
And YES, you gotta work your ass off ...LITERALLY 😝to get the butt you have always wanted...
BUT you will be so damn proud of it that it will be all worth it! I can promise you that!😌

Credit @ANITA_HERBERT

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