she needs an asssssss

[GYSER]

-ok-...for any ladies, can you please post a reply ......
My girl wants to know what she can do that will train her glutes the best....she has noasatol!lol......
but for reall any good advice will help..
she would also like to trim down a bit but will not take my advice...she would rather pay a person (trainer) for the wrong info...she has spent $$$$$ and I feel bad because there is still little to no improvment at all.......

so ;adies...please help out.....

she is 5'9 -165lbs, I believe her bf to be 15%
she would like to slim down about 20 lbs. she has good muscel structure, but she just needs to start seeing it......thx
I tried a search and I tried to read all post post but nothing was of help...can you point me in the right direction?

 

[starfish]

can she do squats?

 

[GYSER]

yes but at what level should she do them???
heavy weights/ to get her some gains first??? she has no ass.....it's flat bro.

 

[Realgains]

Bro my wife had the classic asian flat ass. She decided to get into training in a serous way last years and asked me what she could do to get an ass...to actually grow a butt.

Well my immediate reply was that she needed to do intense deep leg work with the squat and leg press and supplement that with either regular or better yet Stiff leg deadlifts.

A lot of women cannot squat very well due to their long leg to torso ration(men are the exact opposite) This causes excessive forward lean in many and even if they have great ankle flexibility.
To solve this a women should try a wider stance with toes pointed outward at 30 degrees and also carry the bar a little lower on the back. Try to get her to squat until the tops of her thighs are parallel to the ground. She needs to use heavy weights too in the range of 8-12 reps(or more) for best hypertrohpy. This ia VERY hard work and the set can ake a long time to complete. NEVER squat with the heals raised as this takes stress off the butt and also puts a significant sheering stress to the knees. Ideally a pair of flat soled deadlifting shoes are the best for optimal squatting.

The leg press is my wifes favorite for the butt though and I must say my ass is always sore the day after leg presses. To be affective for the legs and especially the butt it really does need to be done quite deep. Almost nobody leg presses deep enough IMHO.
My wife likes to touch her knees to her chest/shoulder region. The butt will actually lift up and forward off the back rest when the depth is correct. Place the feet pretty high up on the platform too.

These two exercises will do more for glute growth than any others.

MY wife has grown a great butt..it actually has some decent size to it and a really nice shape too.

There is hope for the no butters simply because almost everyone does have enough tissue in the butt to make a difference through heavy training, unlike the no calfers who are doomed to externally small calves...he he he

RG

 

[GYSER]

hey realgains.....thx bro....
she got excited to hear that there is hope....lol......

so is squats the only excirsise that will help???

 

[GYSER]

spatts thax, as well....
but as for shedding the fat around her ass....she has no ass....even if she shed the weight she has absolutly no shape at all...so the more fat she shed it won't get the ass puffy and plump.....so what else do you have in mind??? any ideas.

 

[NubianBeauty]

...... and more squats!!

 

[Realgains]

spatts thax, as well....
but as for shedding the fat around her ass....she has no ass....even if she shed the weight she has absolutly no shape at all...so the more fat she shed it won't get the ass puffy and plump.....so what else do you have in mind??? any ideas.

Bro as I said deep leg presses with feet high up on the platform are good too but I would say that squats are better.....if you can squat with decent form.
She needs to try to up the weight every week or every other week at most ....start with 5 pound increases and when things get really tough even 2 pound increases are good....keep this going for months and she will build an ass.


RG

 

[Haz]

I agree with all the advice on training, however her diet will be just as important. She's going to have to eat alot of good food, to pack on serious mass to her ass. I hope she enjoys stuff like tuna, steak and chicken.

 

[Realgains]

I agree with all the advice on training, however her diet will be just as important. She's going to have to eat alot of good food, to pack on serious mass to her ass. I hope she enjoys stuff like tuna, steak and chicken.

Yup and a little mild cycle would be very helpful too. Something like anavar 10 mg per day or nandrolone 60- 75 per week or even a little dose of winstrol 7-8 mg per day.

RG