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Lottie_v

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  1. Hey all I want to get back into the gym armed with a training routine that puts enough focus on the glutes. My goal is to lose some fat (I'm not overweight) and at the same time build muscle, especially in the glutes and shoulders. (I think it will be possible to lose fat and gain some muscle simultaneously in the 'newbie phase'.) The reason I want to prioritize the glutes is that I actually already quite like the way my body looks when I have a little less fat than I have now, except for the butt because it gets pretty flat when I lose fat. Half a year ago I started strength training with a basic full body routine, working out gave me so much energy I loved it. With this basic routine though, I felt like I wasn't doing much for my glutes while that area is my main motivation to work out when it comes to aesthethics (I want to work out for both health and aestethics!). Then after three months already I stopped going to the gym because of skin issues. I'm ready to get back to training again but this time without feeling like I'm ignoring the glutes. I'm pretty sure that when I start working out again I will be in the so called 'newbie gains phase' and I don't want to let the possible benefit go to waste in the butt area by not working it enough. So I came up with this routine, partially inspired by 'the glute guy' Bret Contreras. I made sure to use a lot of compound movements and also to make sure I do horizontal/vertical push/pull excercises. I plan to do 3 sets of 8-12 reps, the 'hyperthrophy range'. Would you give me some advice on this routine? Day 1 Warming up 20 min cardio and after that knee bends, no weight, recommended by physiotherapist Kettle bell deadlift (contract glutes at top) (legs glutes back, compound, hamstring/hip dominant) Dumbell shoulder press (shoulders triceps, compound, vertical push) Dumbell chest press (chest shoulders, compound, horizontal push) Dumbell lunges (legs glutes, compound, quad dominant) Leg extensions (quads, isolation) Barbell glute bridge (glutes, isolation) Glutes on hip abductor, backwards on machine (glutes, isolation) Day 2 Warming up 20 min cardio and after that knee bends, no weight, recommended by physiotherapist Squat (legs core glutes, compound, quad dominant) Cable rows (back shoulders biceps, compound, horizontal pull) Lat pull down (back biceps schoulders, compound, vertical pull) Side lateral raises (shouders, isolation) Lying leg curls (hamstring, isolation) Barbell hip thrust (glutes, isolation) Glute kickbacks (glutes, isolation) My plan is to do stomach vacuums and planks at home in addition to the above routine that I will do in the gym. On a third day I want to do just cardio, running with my boyfriend. I would really appreciate your advice! Some questionsI have: Any big concerns with this routine? Any errors in which are push/pull excercises etc? Am I forgetting anything essential? Is there too much focus on the glutes? (like too many excercises so it may actually be too much for the muscle instead of beneficial) Too much focus on the quads? Is it a problem that there is only one chest excercise a week? Should I change anything in the order of the excercises? Like do lower body isolation following lower body compound instead of following upper body compound? Thanks!!
  2. Hellooo I'm a 27 year old female from the Netherlands. I have been vegan for about 8 years now and I absolutely LOVE how vegan bodybuilders have been smashing the vegan stereotype lately. They inspired me to start caring about my health and start making some vegan gains I think that if you look fit, you have even more power to inspire people to eat plants instead of animals. I'm here for advice because although I have already read a lot about bodybuilding, I still have many questions. Because I'm tired of reading how worthless plant proteins are and that you need to stuff your face with as much protein as you possibly can, and because I love being in contact with other vegans, this is the place I came to! It's not my goal to compete in competitions or get really lean (I like boobs more than abs), my goal is to get healthier by excercising (strength training and some cardio), and to get my body to look fitter. Looking forward to being part of this forum!
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