Hey gator, my goals are to add more glutes and more muscle definition. Is there any advise you can give me On how amny calorie to eat, training splits and cardio? im 5'3 117 pounds 20% bf .
Originally posted by hotgymchick Come on..women dont post here to get verification from online men that they would be worthy enough to be screwed by them.
I hope that wont stop any ladies from giving me said verification if I ever post a pic!
I think she's in pretty good shape maybe more mass on the legs tho
No-Dope-Crew.
here's something more constructive
I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
eat that you buncha HIT nazi's
(also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")
-unrelated bicep comment-
and btw, I can Hammer Curl the 120's dangit!
Originally posted by hotgymchick Come on..women dont post here to get verification from online men that they would be worthy enough to be screwed by them.
she posted in the female bodybuilding section. maybe looking for advice from female bodybuilders.
hotgymchick i remember you posting your pic. was that your intentions?
Henry Rollins
It took me years to fully appreciate the value of the lessons I have learned from the Iron... I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
Sensei Creese:Cobra KAi founder
Mercy is for the weak, we do not train to be merciful here, a man faces you, he is the enemy, the enemy deserves no mercy...
hi madonna - i was just checking out a thread which has a pic of the back of your legs. they are very nice. your posting certainly shook down a storm of b.s. and some well meaning but useless advice from some nice folks.
you need to SIMPLIFY your program.
DROP ALL THAT CARDIO!!
your physique has good proportions, i am wondering how long you have been training. honestly you look as if you have never trained at all. if you REALLY want the ripped legs you will have to build some muscle.
first you will have to recover from the severe state of overtraining you are in. take a few days off. then start doing heavy deadlifts. also do heavy donkey calve press. do 2-3 workouts a week. no cardio for 8 weeks and no ab work. and no pilates and no yoga.
cut your program down to 3 excercises TOTAL. try this -
session 1= deadlift and calves
session 2 = bench and deadlift
session 3 = deadlift and calves
go heavy, 3-4 sets, 5 reps max (7 or 8 reps for calves) use strict form. eat a lot, this program will speed up your metabolism. after 8 weeks of this you will be a whole new person and you will feel awesome. also you will actually be showing some muscle. then consider your next step. you may try extended deadlifts to target your quads or wide stance deadlifts to target your glutes.
eventually you may do some cycles where deadlifts are replaced by squats or lunges. madonna, you are at the beginning of a great adventure. have fun - iboyo
"it is better to do a few things well rather than many things poorly."
- j.m. blakely (bp 800+lbs)
madonna you look way cute! i think had the same body as you when i started only not so pretty. i love squats i can do 225 pounds 6 times. i am also thin but my legs are pretty good. i know you can do it! i also did better with less cardio bye!
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