Gym on Yik Yak | how to build the fattest juiciest glutes and legs?

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Gym 7w

how to build the fattest juiciest glutes and legs?

Anonymous 7w

Look up tom platz and follow his workouts. Also ground steak and rice is a banger meal

Anonymous 7w

For glutes a hip thrust and abduction variation, can add another isolation to bias different glute muscles but not required. For quads just a leg extension if time is sparse, but adding a squat pattern such as a hack or leg press is great for maximizing growth. For hamstrings same deal with just a leg curl variation, but adding a hinge such as an RDL/SLDL/45 hyperextension will also maximize growth while also stimulating erectors and glutes. Train adductors with either copenhagens or a machine.

Anonymous 7w

while where at it what’s yall fav meals to prep

Anonymous 7w

pls send help

Anonymous 7w

Bounce on it

Anonymous

#1 7w

lowkey u right, wya

Anonymous

chudmunkey 7w

For abs choose any crunch variation that allows you to add weight as you progress, and for calves any straight legged variation either done on a smith/machine/leg press/ or with plates to elevate heels using a dumbell. 1-3 sets for 6-15 reps done 2-3x a week. The amount of sets you do will vary based on how frequent you train them. 6-10 weekly sets, so if you do 3 sets of calves 3x a week that would be 9 sets. Don’t add more sets if you have not seen any progression on your lifts or growth

Anonymous

chudmunkey 7w

with all other variables being consistent over a long period of time.

Anonymous

chudmunkey 7w

Even then you may want to consider increasing the amount of carbs you consume or reducing your deficit/increasing surplus slightly to allow for more energy during workouts. Stimulus for growth stagnates around 3 sets.

Anonymous

OP 7w

Ground beef mixed with avocado, rice, and beans. Greek yogurt mixed with frozen fruit, honey, and granola. Chicken breast/thigh with asparagus and sweet potato