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#1
05-13-2006, 01:05 AM
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Some opinions for my girlfriend...
ok, need some female opinions (the whole 3 of you)...
my girlfriend is naturally lean and has great muscle shape. she is built most like a track runner with a lean, toned upper body, awesome biceps and delts, real nice natural sweep to her thighs and hams....but she has a very SMALL ass. because she's naturally so lean and can't put on fat she's never gonna have a J-Lo booty like i might dream (when i'm behind her), but she puts on muscle quite well so i was thinking.....what would you girls recommend she do to get a muscular bubble butt? need tips on training, diet, supplements or gear if that helps (she's done primo and var before)....just anything pertaining to getting a gluteus MAXIMUS!
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#2
05-13-2006, 03:21 AM
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ok. I'm the exact opposite body type - but I work on my ass a lot. lol Just not with heavy weights, which will build muscle.
IMO, the best glute moves for building and raising are: -elevated reverse lunges (one leg resting on bench behind you) -Reverse Lunges -Step Downs (stand on top of at least a 14 inch step and step backwards) -Side Lunges -kick squats (squat down...at the top of the motion, kick your leg out in front of you, waist high with heel leeding) -squats -dead lifts I vary my glute days by using lighter weights and supersetting all the exercises together (gives you one hell of a cardio workout) for 3 - 4 giant sets. On the next glute day, I'll use the heaviest possible weight to get through 8-10 reps, 3-4 sets. Minimal rest. Pick 3 or 4 of the exercises. If your legs aren't shaking and wobbly at the end of either routine, the weight wasn't heavy enough. Walking funny the next day is a good sign.  --------- You know that you have to eat to build muscle. I don't know how much she weighs, so I can't give a calorie recommendation, but 500 above maintenance is fine. 1-2 grams of protein per pound of body weight, minimum. macros = 40/30/30 protein/fat/carbs. ------- As far as suppliments go - creatine that doesn't upset her stomach or make her feel bloated (AF store PureCEE is good stuff). Super high dose Vitamin C. I take a 8000 mg a day. It helps with soreness and speeds muscle recovery. Glutamine. Whatever else you think she needs. ------ AAS? Primo is wonderful stuff, but it was too much for me when stacked with Anavar. I would say that by itself at whatever dosage she did last time would be OK. Over 100mg/week and you're asking for sides. I really like test prop. 10mg EOD by itself. I've experienced no sides, other than oily skin, but my strength went through the roof. Some women go as high as 20-25mg EOD, but that's pretty high, and we don't want whiskers. Maybe start at 10mg EOD or E3D and work your way up slowly. The great thing about test prop is that it clears the system fast - 2 days. If an unwanted side appears, you can lower or quit and be done with it - where Primo stays with you for a week or more. ------ I think I covered it all. I really think free weights are superior for building muscle over machines. If she's serious about adding muscle, lower the cardio to 3 days a week, or none at all. If she does do cardio, stay away from running or the bike - not good for building legs/glutes. Stick to the stair stepper or eliptical. Or step aerobics.
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#5
05-13-2006, 04:51 AM
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Jesus christ Short. I didn't know that was you in your avatar. I think I just might have found my cyber GF... I got to get to know you more. Dayummm. If your top half is as good looking as your bottom half I'm in awe. I love a set of tree trunks on a woman. Nice and firm. Look great Short.. Give me a call later.
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#6
05-13-2006, 07:50 AM
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she needs to build muscle so i guess you'd recommend lifting with heavy weight? she's currently 5'7 about 125-130lbs. when she did primo and anavar she did not do them together. she liked the primo more because it actually bulked her up (she has a complex where she feels like she's too skinny). she thought the anavar was okay, but said it increased her appetite way more than the primo. she also tried 25mg/wk of Norma Deca and loved it....she had a joint injury so thats why i started her on it to begin with. 6 weeks of that and the joint was healed and she looked great! she doesnt like shots at all, getting her to do primo at once a week was almost like pulling teeth after the 6th week...so she only did 8 weeks total. test prop wouldnt work in that case....have you ever tried topical products like Endocrine Supply sells?
__________________
Welcome to the most secure board on the web. No hidden agendas. No Mods I don't know personally. No sources with multiple handles. No mysterious post deletions. No selling or post-whoring to VIP status. PGP use encouraged. ...oh yeah, and no VinDiesel or "alliance" with homo boards. Check out the AnonBB Supersite at www.anonymousbodybuilding.com and our new sister sites: www.steroid-sources.com www.sub-q.com
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#7
05-13-2006, 01:23 PM
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Yes - lift heavy as possible every other glute workout. Cut that weight way down for the other supersets. Trust me - if she's taking AAS, those glutes will pop right out there. You can start her at one glute workout an week and see how sore she is. What kind of a split are you thinking or running? upper/lower, or do you split body parts up to one a day? I use a insulin syringe for test prop and inject in delts - you cant even feel it. Just make sure that the prop is 100mg/ml and your insulin syringe is a 1cc. that way, the 10 on the syringe = 10mg. But if she doesn't like needles, she doesn't like needles. I actually made a topical test prop for a friend with great results - I just don't know what the absorption rate is (go look in the home recipe section for the post). He doesn't like needles either. I would use the topical, but I feel better knowing exactly how much I'm putting into my system. If she likes Primo - then go with that. Either choice is good, IMO.
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#8
05-13-2006, 01:31 PM
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lol. thanks. here's the uppers, minus my head, or course. You know my handle on EF? I have a big gallery over there.
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#9
05-14-2006, 12:53 AM
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#10
05-14-2006, 03:42 AM
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