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What everyone else is saying, minus squats, deadlifts, and hip thrusts. You are already developed in these muscle groups. However, isometric holds at the very tippity top of your hip thrusts will...

Agree with hardyboysare. That was an insane workout program your friend created. That would be hard to commit to. Bret Contreras is a great place to start, he is the "butt guy", I'm currently having...

Definitely use a food scale and track ALL calories, snacks too (nuts can be a potential problem with those macros!). What is your activity level for the rest of the day? If you are mostly inactive...

I've been doing elevated barbell glute bridges (feet on step platform at 8" and 12" high), and I find this really targets the glutes while not activating quads and not activating the hamstrings as...

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Awesome, thanks, that makes sense. I am hitting my macros, so it's all good.

I've been body building, cutting right now, but have had some recent knee and shoulder issues (no injury, just some inflammation due to muscle imbalance in the knee, and a bit of repetitive strain...

my butt's gotten slightly bigger from doing glute kickbacks. I've had to triple my glute strength to get noticeable results. Took me about a year and a half. But she'll have to maintain her body fat%...

So I guess that was from the very beginning?
I am such a whimp when It comes to the bench. I could only do 20 lbs at first. It's like those muscles had atrophied or something. Always been that way,...

I apologize, I really didn't mean to offend. I didn't see your comment before I posted my second comment either.

For myself, in my before picture I am about 29% body fat, right now and in my...

Yeah, I think LaVida is around 28-30% body fat based on her pics, but she says 17% in her profile. I'm just saying that she doesn't need to be an unhealthy 10% to get where she wants to be. If she...

Has anyone looked at LaVida's progress pics???

LaVida, unfortunately you have a very odd distribution of body fat. Sorry, I don't want to sound insensitive here, but there is NO WAY you are 17%...

I found it depends on the diet. I've been lifting for 3 months. Here are the start and end of the first two months without the proper diet. Unfortunately, at my gym there are 10lb increments on the...

I'd say down a protein shake after or something. Protein really helps curb the desire to both overeat and eat sweets. It's 130 cal for a protein shake and you're usually eating 400 to 800 cal for a...

the Goodlife fitness near my house is an all-women gym, not a room, but I guess it still applies. I find it's geared to what the "typical woman" wants. So limited equipment for heavy lifting. They...

Some exercises in her program at the end are just plain dumb I think. Hamstring curl on a ball, and then chin ups? Unless it's an "assisted" chin-up, a beginner's not gonna be able to do that. And...

The New Rules of Lifting for Women would be a good book for you. But you'll need to eat more calories than he says in the book to gain weight. With a good program and working hard, I'm told it's only...

Not anymore, just lifting, but I know the only way to lose the fat is just to decrease body fat % overall, then bulk certain muscles to create the shape I want. I've solved the flat butt issue by...

Your fat's probably located elsewhere, and not very much is in the abdomen area. Lucky!
I have a friend like this, She's around 23% body fat, but all her fat goes into her perfect shapely butt and...

OMG! Increase your calories! There is no way you can gain muscle eating that few calories. I couldn't even gain muscle eating 1700 calories! You are doing a lot of work for nothing, believe me I've...