Gym on Sidechat | Tips to build a shelf?? I feel like my upper glute is so flat. I do leg extension, leg press, single leg press (upper glute), hip thrust, back extension glute focused (upper glute), clam shells. Would it help to break my glute day into two days?

Sidechat

Download

Join communities on Sidechat Download

Gym 2w

Tips to build a shelf?? I feel like my upper glute is so flat. I do leg extension, leg press, single leg press (upper glute), hip thrust, back extension glute focused (upper glute), clam shells. Would it help to break my glute day into two days?

Anonymous 2w

hip abductors leaning forward, cable kick backs with leg crossed

Anonymous 2w

def split into two days! that’s heavy overtraining! focus on glutes/legs then another day upper glutes/legs. I would also add in hip abduction sitting up!

Anonymous 2w

YOUR DIET you need to EAT to build muscle and eat right, that means being conscious abt protein, fiber, carbs, fat, etc. AND ACC MAKE SURE YOURE EATING ENOUGH BC YOU MIGHT BE UNDER EATING

Anonymous 2w

also u only rly need four movements for glutes —> hip abduction, a shortened movement (hip thrust), a lengthened movement/compound lift (rdl), and an isolation movement (bulgarians or step ups) and u can end w cable kickbacks but the first four got u covered without them

Anonymous

#2 2w

Thank you! I’m thinking about this split day 1 (Glute max+min & quads): Hip abduction, leg press, hip thrust, rdl, leg extension and then day 4: (Glute med & hamstring): glute hyper extension, single leg press, step ups, glute med kickbacks, and hamstring curl. Totally seems more manageable and having a day focused on shelf will prob help me reach my goals

Anonymous

#3 2w

I’m in a deficit rn 1,200-1,350 calories, 120g protein, and 20-30g fiber. On weekends I don’t track, but do eat mindfully

Anonymous

#3 2w

Okay thanks for the insight! In that case my new split might be a glute max/min & quad day: hip abduction, leg press, hip thrust, rdl, leg extension. And a glute med & hamstring day: glute hyper extensions, single leg press, step ups, glute med cable kickbacks, hamstring curl. What do you think?

Anonymous

#1 2w

Thank you🙆‍♀️

Anonymous

OP 2w

i feel like ur prob underrating, look up tdeecalculator and put in your info to get a more accurate estimate of how much you need to eat

Anonymous

OP 2w

that’s probably good, i do glutes on one day w the exercises i named above since hip thrust also work your quad and rdl works everything including hamstrings and i also do adductors, then for my second leg day i do some kind of squat pattern, rdls again, leg extension, hamstring curl, leg press, and calves

Anonymous

#3 2w

Got it, thank you sm

Anonymous

#3 2w

Thanks for the rec, I’ve done a lot of research and the calculator says 1,200-1,500. I just eat on the lower end to lose faster