Girls, сhoose what you want to look like… and focus!
Have you seen those girls in the gym who only train their booty all the time…?
As a result, they have outstanding glutes and pretty much nothing else (no very tones arms, back, no wide shoulders, etc.)
Simple, right? What you train the most is what you develop the most. But in practice, I see girls chasing 10 rabbits at a time. I remember I had a friend who was spending 2 hours in the gym 6 days a week doing everything: a ton of work on all muscle groups, functional training, a lot of HIIT, etc…). What was the result? Other than a complete exhaustion, nothing. She wanted everything there is, without even backing up that much physical stress with enough recovery (check out my article on such important aspect as recovery points HERE.)
Now onto my main point: you have to decide exactly how you want to look, which muscle groups to prioritize, and build your training AROUND those muscles! Let’s say you want to mainly focus on booty (because you know that’s what boys like) with some lower body (quads, hamstrings) plus a bit of abs. Then, just limit your training to those muscle groups, don’t do back, chest, arms, etc., unless at some point you want to bring them up. Even each division of competitors have different priorities (bikini – small waist, glutes; figure – quads, shoulders.)
Here is some more practical recipe for you as an example. Let’s say your focus for the next 6 months is lower body, with focus on glutes plus some abs. So let’s create a 2 day split (that you will do twice each resulting in 4 days a week sessions total) that will look something like this:
Day 1: (Monday, Thursday); Glutes, Hamstrings, Abs.
– Hip thrust
– Romanian deadlift
– Lying leg curls
Day 2: (Tuesday, Friday); Glutes, Quads, Calves.
– Hip thrust
– Squats (quad dominant)
– Lunges (glute-ham dominant)
– Leg extensions
– Calf raises
Keep in mind, this is just an example given so that you understand the concept. Off days, rep ranges, number of sets, exercises and so on might be different for you!
On the other hand, if you want to have a perfect balance and train everything – go for it, I actually prefer all-round physiques more. But then keep in mind that in this case you will have to de-prioritize your glutes, because extra recovery now will be required for the muscles of your upper body too. Again, check outTHIS artice on how to properly prioritize and de-prioritize your training, because it is vital.
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