So in my experience even if you have no other equipment it is still very wise to invest in a set of bands. Otherwise it is much more difficult to apply progressive overload.
I have had this set of bands for years and they are amazing, good resistance and non-slip https://www.amazon.com/COOBONS-Resistance-Exercise-Workout-Upgraded/dp/B07QKCQ6DH/ref=cm_cr_arp_d_product_top?ie=UTF8
A set of 2.5lb ankle weights can also do wonders!
Here is a list of best bodyweight exercise and progressions* for glute specific growth:
^(*Exercise (> = work up to) Exercise Progression)
Glute bridge > Feet elevated glute bridge
Single-leg glute bridge > Foot elevated single-leg glute bridge
Hip thrust > Feet elevated hip thrust
Single-leg hip thrust > Foot elevated single-leg hip thrust
Side lying leg raise > Extra range of motion side lying leg raise
Floor clamshells > clam side raise
*note all above exercises can be made more difficult with bands before moving onto the progression* I would follow this format exercise > exercise w/ band > new progression > new progression with band
The following exercises do not have specific progressions and can only be loaded further with bands or weights
Knee bent quadruped kickbacks
Extended leg quadruped kickbacks
Plank side steps
Hope this helps! Note- this is all specifically for glute growth and there are many other body weight exercises that are great for glutes but will also work the hamstrings or quads quite a bit.
If you haven’t already, I highly recommend you purchase the Strong Curves book by Bret Contreras and read it in it’s entirety. It lays out exactly what steps to take and routines to follow. It even gives nutritional advice, talks about exercise frequency, & everything else a beginner needs to start lifting.
I have these from Amazon and they work great! I always use the X-Heavy with crab walks, donkey kicks and clams I can definitely feel it! They also come with the little pouch to keep them all together. Only complant, my husband asked why my hands smelt like weed when i got back from the gym...
So they do have a smell first time out of the package.
https://legionathletics.com › tdee-cal...
This Is the Best TDEE Calculator on the Web (2019) - Legion Athletics
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2) https://www.amazon.co.uk/dp/B0098PYV7Q/ref=cm_sw_r_cp_apa_i_5Z4wDbBR09H90
I'd have a look at your TDEE on this website and the linked book which is a good intro to cutting/maintenance/bulking and macros with a specific focus on women.
Yes, I think 1400kcal is too low to bulk. Had a quick look at your calculated TDEE based on your weight and activity level (you'll be able to calculate it more accurately by using correct BF% and age, height etc...) and I think you'd need to be quite a bit higher.
I'd give the book a read and see what you think. It's cheap enough.
What kind of pad do you use? I used to get bruises when I used folded towels and folded foam pads, but I bought this type and don't have the problem any more. If you already use a pad, post a vid of your form and we can give you more feedback. Good luck!
I have these and really like them.
Elevator Fitness Squat Pad Barbell Pad for Squats, Lunges, and Hip Thrusts - Foam Sponge Pad - Provides Relief to Neck and Shoulders While Training https://www.amazon.com/dp/B01J4H1HW4/ref=cm_sw_r_cp_api_i_5kKSCbMS36J1H
This one is reasonable!
Most gyms have fixed barbells of varying weights. At mine, there's a 20lb, a 30lb and a 40 lb, and up in 5 lb increments from there. pic
You can also use dumbells, but you won't be able to lift as much. For example, maybe start with 10-15 lb dumbells for bench press.
Idk what country you live in but there is a similar product (that actually offers more uses) in a similar price range on Amazon so maybe they can ship to you! https://www.amazon.com/seanleecore-Protable-Machine-Workout-Exercise/dp/B08ZY3PJYC/ref=mp_s_a_1_8?dchild=1&keywords=booty+sprout&qid=1625365836&sr=8-8#aw-udpv3-customer-reviews_feature_div
Stretch, eat protein, drink water, yes.
But if your pee turns brown, get your butt to a hospital ASAP. Needless to say, I hope you never need that information.
I hear you on the scale being scary and easy to obsess over, and how hard it is to judge when we are working on getting stronger. Something that has helped me is measuring my waist measurement instead - there is evidence that it's a better metric of health than bmi, and it won't lie to you when you are gaining muscle. https://www.omnicalculator.com/health/waist-height-ratio#why-is-waist-height-ratio-important
Firstly, one day is better than nothing but also bodyweight is great any time you can't make it to the gym.
If you're sore, do a warmup and then see how you feel. Usually I start to feel better. Also the purpose of the A and B days is that they work different muscle groups, so you can continue even if sore.
BCAAs or extra protein can help you with soreness if it's a big issue.
This brand is good bang for buck (more links available upon request to back that up) https://www.amazon.com/Branched-Essential-Powder-BulkSupplements-kilogram/dp/B00E7GV6GA
You will be able to do a chin up one day. You can use resistance loops for support.
Alternatively, underhand lat pull-downs. And/or do some captain's chair workouts that engage the back (hanging) and your core (leg raises) .
Here's a video on pull up progression that can be adapted for chin ups: https://hooktube.com/watch?v=a8N-RT0N-aQ
Christmas is going to make this so hard. :/
M - Workout A
T - Elliptical for 30 minutes.
W - Workout B.
T - DareBee HIIT workout.
F - Workout C - but the at-home one (gym is too far away)
Are there any suggestions for some cardio that isn't an elliptical or a tredmill? I get so bored.
What are your goals for this challenge? My goals for the challenge are to lose some fat and grow my booty some more. :)
What are your goals for this week? This week I'm trying to complete all 3 SC workouts. Every other time I've done the first 2 and given up. :/
How are you tracking your workouts? Someone made a spreadsheet on google docs. I'm using that for now. :)
How are you tracking your other progress? I'm going to use MFP to track my mesaurements and such, I didn't take photos or anything, I don't have a mirror that i can see myself in. haha.
What else is going on? How do you feel? Obviously the holiday. I get really frustrated because my family likes to make fun of me for my weight anytime we have an event. I'm so over it. It puts me into one of those "well i'm fat anyway, might as well eat the whole cake" funks. Not going to let that happen this time.
https://www.amazon.com/Squat-Sponge-diameter-Olympic-Barbell/dp/B00RN8OWI8/ref=sr_1_7?dchild=1&keywords=squat+sponge&qid=1623939019&sr=8-7 This one from Amazon has lasted me 7 years of hip thrusts and counting. Highly recommend!
These pastel Gym Bandit ones are the ones I use and I LOVE THEM. They're currently out of stock but the heavy ones are thicker than the other bands on average, they advertise themselves as being the thickest on Amazon. They come in pretty, unique colors too.
I use the Iron Bull Squat Pad from Amazon it’s super durable and comfortable!
Why don't you get a step, with a couple of extra risers to adjust it to the height you want:
Tesla/TSLA brand on amazon! They have ones with high waist and tummy control, also so many with double pockets!! Super affordable too.
TM-FYC34-SDC_Small Tesla Yoga 21"Capri High-Waist Pants w Side Pockets FYC34 https://www.amazon.com/dp/B079DNQVP5/ref=cm_sw_r_cp_api_i_EBOtCbSTJ9FXF
Do you have bands at home? I use long bands to do a vertical type hip thrust where I loop the band through a stable object (heavy bedpost or using the door stopper that came with the bands) and then step into the loop. With the band across my hips I step forward for tension on the band then squat and come up, extending my hips fully. I also practice regular hip thrusts without weight using my couch. I make these more difficult by doing single leg only or by holding something heavy (case of water, backpack full of books) across my hips. Where there's a will there's a way!
I use this. I don't press very hard which probably sounds counter-productive, but this works better then foam rolling and/or stretching. Try it!
I use FitNotes (https://play.google.com/store/apps/details?id=com.github.jamesgay.fitnotes). It's not super sophisticated, but it's free, simple, and pretty streamlined. It doesn't have the SC stuff programmed in, but after manually adding the exercises, it was really easy to put together different routines, and see my progress and estimated 1RMs. I like the graph functionality. Plus, it doesn't require an account, which is what put me off of JeFit, Strong, etc.
I really really love Lyte Show electrolyte drops! They help enormously with muscle cramps too.
Not OP but I just bought this one on amazon. I just started adding hip thrusts to my gym routine and at 120 without a pad it hurts too much. I literally bought this in the gym after finishing my sets.
There's a resistance band in the 1st few weeks of Bootyful Beginnings but I subbed that out for cable hip adductions. I do use a resistance band on clamshells though. I got these and I like them. I use them on hip thrusts sometimes if I'm feeling particularly masochistic that day.
Something like this would work, but it only comes with 4 risers. Amazon has 2 packs of extra universal risers but they're expensive af. The manufacturer has 2 packs of extra risers for $30 here. I don't know how tall you are but I like using those with just the 4 risers for hip thrusts. Thankfully I also have a little bench that's not too high I can do them on when the gyms close again. As of right now I will be using my 2 cats as the weights because no store has weights.
I use this one and it's a lot more comfortable than it seems. I used to get really sore on my hips and then bruises too from hip thrusts, and now I have no issues. I got the black one and my husband also uses it. Plus, it does not show on tha Amazon listing, but mine came with two straps to put over it so it doesn't slip out of place.
You will want to order a hip circle if you don’t have one. Many of the “side booty” exercises call for one.
For example https://www.amazon.com/Hip-Resistance-Bands-Sportify-Different/dp/B07DNHRZG6
There are other brands out there- that is just for descriptive purposes
Have you tried a foam pad ? I have this one. It's inexpensive and pretty great; I was initially thinking I'd upgrade later but honestly, I haven't found the need.
I just bough these and I'm happy they came in three pack. Sometimes I want more resistance for side stepping and sometimes I want less. I think if they were thicker like the loop I would like them more, but I like them enough :)
I also just started last week and am coming from stronglifts - although I must admit, I did that around three years ago. I am also trying to lose weight, 5,2" and currently around 165lbs, lost 10kg by now. Anyway, I did A and B last week, and man was I sore. I started right away with barbell squats, deadlifts, benchpress, cause I would have felt weird doing it "empty". I was sitting upstairs, didn´t want to go to the toilet and pee, because stairs, lol. Did you know that the app workit has the strong curves program included already? It´s awesome, because you have alle the exercises there and can add your weights, reps, etc. There´s even a stopwatch in it (useful for the planks). Without the app I don´t know if I had already started, hehe. https://play.google.com/store/apps/details?id=com.jimber.workit&hl=de
I have one problem though, I find it weird to do the supersets, it would mean to occupy two places in the gym and going from the bridges to the rows etc. feels strange. I just did it as normal sets. How do you handle that?
Do you have long legs relative to your height? If so, look into adding heel lifts because your natural body composition may be different to mens that typically have longer torsos. Typically, physical health practices/techniques only take male forms into account. Heel lifts will help your body align properly and achieve a squat easier.
You may also have to work on ankle mobility if they’re tight. I hope this helps !
Yes4All Foam Exercise Pad/Balance... https://www.amazon.com/dp/B08SPY5BLN?ref=ppx_pop_mob_ap_share
It's super thick, and was honestly pretty hard to work with (I have since switched to a thick foam barbell pad that I will link below), but I made it work, and it served its purpose while I was letting my leg recover.
This is the one I use now. It's like half the thickness of the pad I used for recovery, and much easier to work with. I think it would have been too thin to use straight away though.
POWER GUIDANCE Barbell Squat Pad... https://www.amazon.com/dp/B01CJHDTV8?ref=ppx_pop_mob_ap_share
I use a pad method I saw on instrgram that I haven't seen anyone else at the gym use, and it's the best. I have very thin skin / fat on my hips and found hip thrusts unbearable until I started doing this.
I have 2x barbell grips https://barbend.com/best-barbell-grips/
spaced at 1/3 and 2/3 under a barbell pad (I have https://www.amazon.com/dp/B01CJHDTV8 but no idea if it's any better) and I don't feel the bar at all anymore. I had pain problems at the 125 lb mark and am now at 315 lbs and it's very comfortable.
Not sure if anyone suggested weight-lifting hooks but man they are a lifesaver! DMoose brand is pretty good.
Dmoose Hook Grips
Lol This is the book that the sub takes its name from. 🙂 I just got it a few weeks ago and am doing the advanced program, and I love it. I believe he also has a more recent book out called Glute Lab (or something).
I really love this
I like these!! Ordered them in March and not seeing any wear yet. 5 strength levels and the grey / black are super strength so you have a ton of options.
If you just want to try it out and see if you like it, I would try this one:
If you want
VEICK Resistance Bands Set, Exercise Bands, Workout Bands, Fitness Bands, Resistance Bands with Handles for Men, Weights for Women at Home, Strength Training Equipment for Working Out https://www.amazon.com/dp/B086X4PN48/ref=cm_sw_r_cp_api_i_66XTVBCE0AAFWQHHX8K4
These are the ones I got for my wife and they are crazy flattering: https://www.amazon.com/Leggings-Women-Workout-Control-Tiktok/dp/B091HGYF8C/ref=sr\_1\_7?crid=1HENDMSWA4XO7&keywords=tik%2Btok%2Bleggings&qid=1650517503&sprefix=tik%2Btok%2Blegging%2Caps%2C356&sr=8-7&th=1&psc=1
People like the Amplify leggings on Alphalete, but they are often sold out. The dupe on Amazon is Aurola leggings. https://smile.amazon.com/gp/product/B09N8W412J/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&th=1&psc=1
Hey so I don't have an at-home gym, and I currently live in an apartment. I use this adjustable barbell + a bootysprout to do hip thrusts. I bought it back in Oct 2020 and still use it to date. One of the best investments I've made.
I use a yoga knee pad when I’m using the glute drive machine or doing hypers at the gym, as the digging into my hip bones is too painful. This is the one I use: https://www.amazon.ca/ProSource-Yoga-Knee-Elbow-Purple/dp/B079K3XBDR/ref=sr_1_13?crid=ZJESEXDZCXZF&keywords=yoga+pads+for+knees&qid=1645297634&sprefix=yoga+pad%2Caps%2C66&sr=8-13
I recently found out that they make little portable barbell jacks
I’m still getting over the egregious price, but I’ve heard they make the whole barbell loading process so much faster!
Ps. If anyone has other portable barbell Jack links, I’m all ears
How about some fitness bands? They're pretty versatile and cost effective, take up less space, etc. There could be an issue of what to attach them to if you find yourself wanting to attach them to something. But you might be able to find something you could put in a doorway, like a pull up bar or something.
> We don't have a reverse hyperextension machine at my gym, so I either use a 45 degree hyperextension machine or just MacGyver something out of benches.
I basically mount a swiss ball on a decline ab bench like this.
Yes, I bought mine from Amazon and I’ve noticed a huge difference.
It is true that squats with >40 lb dumbbells is uncomfortable. However, heavy squats aren't technically necessary (although they are helpful). You can achieve a LOT with reverse lunges, rear foot elevated lunges, and deadlifts, and i find with those you can hold a 50 lb dumbbell in each hand fairly comfortably, going up to 100 lbs. Hip thrusts are also important, and usually its good to go super heavy on those, but if you put a heavy band around your legs and thrust with a dumbbell, that's pretty effective. I never needed more than a single 40 lb dumbbell with a band..the band adds a lot of resistance. Banded lateral squat walks are also key. I grew my glutes over the pandemic with only an adjustable set of dumbbells and bands doing these exercises. I had these bands https://www.amazon.com/gp/product/B07WJLBNTD/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 they're out of stock but you can find similar ones. That style of bands is *really* resistant...i find the light bands at gyms are way too easy to do anything. hope this helps! Once you get to 100lbs, then you should consider either moving on to barbell or going to gym. It should take you a couple months though.
Can relate. I struggled so long with this but I finally found a pad that was actually good and I haven’t had an issue since!
It is the 5/3/1 book by Jim Wendler, it doesn't specifically cover glutes but instead the core powerlifting lifts Squat, Bench, Deadlift and OHP.
I have just applied the concepts to hip thrusts.
https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237 - There is a free version online somewhere but I can't find it atm.. 😅
Get straps. I’ve been able to increase weight on everything after getting these. And increased pull-ups also.
Lifting Grips PRO Weight Gloves... https://www.amazon.com/dp/B07ZQN83DG?ref=ppx_pop_mob_ap_share
Not OP, but I recognize her shorts because they're the same brand as the TikTok leggings (seasum):
i think, at least. I've been looking at these leggings for a couple of weeks trying to talk myself into them lol
I got these fabric ones from Amazon that came with 5 different levels of resistance. I like this because I can use different resistance for different exercises and progress as I get better. I like the fabric ones better than the rubber ones because the rubber ones rolled up a lot but I had very thin rubber ones so I’m not really sure what is best.
So you would need to have the type of bands that clips can attach to? I was hoping to be able to use the bands I already have.
In terms of progression, how would you move up in weight?
I was hoping to be able to use something like this -
Like this one
What protein powder are you using?
I can take 40g of this horrible tasting veggie protein blend in a smoothie twice a day because it’s really easy for me to digest but whey or some pea protein brands is hard for me
I have the same problem. I could go through a workout, not feel it and then my hack would hurt so bad I couldn’t roll over in bed. The strong curves book talks about this. It was like a lightbulb went off for me. Brett recommends going to a trainer who is FMS certified
They helped me feel my glutes! They have me rolling quads, glutes with lacross ball, foam roller, or a ball to roll hip flexors. Here’s best one I found: TriggerPoint Foam Massage Ball for Deep-Tissue Massage https://www.amazon.com/dp/B016L9K7J2/ref=cm_sw_r_cp_api_glt_fabc_M2F6TNHVHDXJ8718D3FT
After rolling They had me do core then clams & glute bridges until I feel my glutes wake up AND then I can begin my glute workout. This is my whole process today and I feel my glutes all the time! It took a long time for them to engage properly. Message me directly if you have any questions
2 Pack TIK Tok Leggings, Butt Lift Leggings for Women, Women Yoga Pant High Waisted Butt Lifting Bubble Hip Lift https://www.amazon.com/dp/B08YWW6H8G/ref=cm_sw_r_cp_api_glt_fabc_PPSDH8TW1RWYQ0QEHJKZ :)
My experience is you'll be just fine. I did buy the following so I could do the hyperextensions but you may find a way to do them about the house with som ingenuity. But I have made progress at home, think Glute Lab is indispensible.
I've bough it in a local online store in our country for around $9 USD (50% sale), but I first saw it on Amazon!
I have an old set of Danskin resistance bands and was using the highest resistance one for clamshells. I recently got a set of these and even with the medium resistance one, it's way more resistance than the old rubber one. I think I might have stretched that thing out using it so much!
Iron Bull Barbell Pad
I bought this one from Amazon 3 years ago and it’s still in great shape! I use it only for hip thrusts, but it’s seen a lot of use and works as well as the day I got it. I’d recommend it for hip thrusts!
Edit: just realized the Europe thing, not sure how that impacts my recommendation but I think you could probably find an equivalent 👍🏼
They were these kind
I cannot recommend these enough, a perfect hybrid of legging and jean, not thin material and feels like an actual pair of jeans but stretchy. Plus they pull on, so no painful zipper and buttons.
Levi's Totally Shaping Pull On Skinny Jeans
I bought mine on amazon. I’ll upload the page from amazon and you can see if you can get it in the UK. It’s nice because it’s Bluetooth and all the stats go right into the phone. I only paid around 25 dollars US too. Bluetooth scale
I've started adding glute bridges to my routine, but I'm getting pelvic bone pain from the bar even though I'm using a pad. I'm using this pad from amazon: https://www.amazon.com/Elevator-Fitness-Barbell-Squats-Thrusts/dp/B01J4H1HW4
Maybe that pad isn't good enough? Do other people use something better than that? I did 3x20 with 225 today and it hurt a lot
You can get the e-book for $6.5 on Amazon
Will be cheaper than any shipping
I use The x Bands, they're also available on Amazon. They're a little stiffer than the average band but I really like that they're strong/thick.
You can get the kindle version of the book on amazon for $9.99, and read it on your phone/tablet
Try amazon smile to donate to a charity of your choice automatically at no cost to you!
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You could get most programs into app like mine https://play.google.com/store/apps/details?id=com.fitworkoutfast sometimes keep pictures, sametiimes link, sometimes notes in exercises or exercises name
This is what I use: https://www.amazon.com/Vital-Gluten-Anthonys-Pounds-Protein/dp/B00PB8U7Y0/ref=pd_bap_m_rp_1/135-0689877-3130619?_encoding=UTF8&pd_rd_i=B00PB8U7Y0&pd_rd_r=63b4f793-d4a7-400b-8044-da344ffea447&pd_rd_w=SuSDh&pd_rd_wg=q93B7&pf_rd_p...
Also this is my fave recipe: http://yeahthatveganshit.blogspot.com/2007/04/infamous-seitan-recipe-o-greatness.html?m=1
Try amazon smile to donate to charity automatically at no cost to you!
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Its a book, Strong Curves By Bret Contreras, not a glute guide. Here is an amazon link, but I am sure you can find it many places: https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
This is the one I’m currently using ! Haven’t had any pain or anything with it and it’s super high quality but I’m sure there are cheaper ones on amazon too!
I just ordered these on Amazon. Haven’t received them yet but they have good reviews.
Also ordered this bar to go with the bands for deadlifts. It takes a capacity of 800lbs of resistance.
I use straps. You can work on grip strength on its own. Don't let your deadlift progress stall just because of grip. I usually do warm up without straps, then straps for heavy sets, and last set as many as possible without straps. I train my grip with deadhangs, or holding heavy dumbbells when doing other single leg exercises.
I waited so long to use straps because I thought I was cheating. Then I sucked it up and bought it. I immediately wish I did it sooner when I crushed my RDL reps at the gym without the worry of focusing on grip and was able to focus on form.
I don't use straps for regular deadlifts, because the quick tap reset at the bottom (even if it's a quarter of a second) seems to help and not require the assistance of straps.
This is what I got:
Lifting Wrist Straps by Rip Toned (Pair) - Cotton - Neoprene Padded - for Weightlifting, Bodybuilding, Xfit, Strength Training, Powerlifting, MMA https://www.amazon.ca/dp/B00COY99U2/ref=cm_sw_r_cp_apa_i_3ueRDbM1HBDRZ
It sounds like just a problem with the bands - you might need more variation in band tension within the same size band. I bought these and I really like them.
I have Rheumatoid Arthritis, so I also sometimes have fatigue issues and hand joint pain. I wouldn’t say I’ve been following the strong curves program for a while now, but I definitely do the exercises in the book (but you can find them elsewhere online too).
I also have a glute imbalance, and this has helped me more than 6 months of physical therapy did. I mainly do the activation exercises, glute bridges, hip thrusts, good mornings, Bulgarian split squats, Romanian dead lifts, clamshells, side lying abductions, and core exercise. Not all in one day, I’ll usually do 3-4 after warming up with the activation exercises or some rowing if my hands are feeling good. It will take me about 20-30 minutes total.
I also do 15-30 minutes of restorative yoga daily with an emphasis on hip opening through the (free) Down Dog app. That really helps me the most, and I highly recommend yoga, but if it’s not for you, definitely at least a good stretching routine.
Brett is releasing a new book in a couple weeks called The Glute Lab so maybe hold out for that if you can.
Best of luck to you! I know working out with health issues is a bitch, and a lot of time I just would rather lay in bed, but keeping strong, flexible, and active has really helped my condition.
Edit: some missing words
Lol yeah some of the exercises I've seen recommended are so complicated and not even effective. Especially on Insta, I feel like fitness bloggers are just trying to add variety to their feed. You'll find better exercises if you search "exercises for gluteus minimus and gluteus medius" which are the two muscles that you're trying to target.
Unfortunately I don't have any before and after photos. My hips (measured around the fullest part of my butt and across my dips) did grow from 39" to nearly 41" while remaining the same weight (lost fat, gained muscle). I still have dips but they don't bother me like before. I don't remember how long this took, maybe 6 months of heavy workouts 2-6 times a week (I wasn't very consistent lol) but I wasn't keeping track so take this with a grain of salt.
If you're going to do squats, using a band will help target your dips. Bands are also an effective and affordable way to add resistance to other exercises like leg lifts and clamshells. See link --> Gluteus Medius Exercises. I bought these booty bands because they're a thick spandex fabric and won't roll up or snap and I had outgrown the resistance provided by traditional rubber bands. The fabric bands aren't perfect for everything, but for the price I feel like they get the job done during squats, hip thrusts/bridges, clamshells, leg lifts, etc. Traditional rubber bands will be a better option for use on ankles and arms, if you require less resistance, or more range of movement like during lunges (as shown in the link above). If you can afford it, purchasing both types should cover all the bases.
Buy yourself an Omron body fat tester on amazon - https://www.amazon.com/dp/B0020MMCDE/ref=dp_prsubs_1
It's not 100% accurate, but if you control the variables. Like test every morning, fasted, after using the bathroom, around the same levels of water. You'll be able to see if the fat % is going up or down. Generally, if your weight is staying the same or going up... and your fat % is going down, you're doing very very well.
The Kindle version!
I'm the same way with whey protein. I switched to a vegan protein, PlantFusion, that I get in vanilla that I like well enough and causes me no problems. I mix it with almond milk and often other add-ins like cocoa powder, peanut butter powder, etc and enjoy it. I've also used it in oatmeal and baking with success
I have had this happen to me (although I haven't had the lingering tingling after) as well. I can definitely see it causing that, though. Getting a barbell pad like this one basically stopped it from happening for me. You need the cushion to take the compression off that area.
Don't be me, don't force more weight because you feel you haven't progressed fast enough, or too excited to use the bigger plates, and then get injured. Now that I'm better, I won't make the same mistake again (with the help of a personal trainer)... Once you are no longer struggling to finish your last reps on a barbell exercise, try adding 2.5 pounds each side and trying to do 5 reps, 3 times. If it feels good, later that week try for 8, next week try for 12. If it is too hard to go past 5 reps then stay at 5 reps until you can add 6, then 7 then 8 throughout the week.
If you can't even get to 5 reps with the new weight, then lower the weight to even smaller increments. Buy your own little weight plates to add micro increases by just 1lb and at a time. Sometimes hopping to an extra 5 or 10 pounds is too much at once. So bring your own micro plates in your gym bag ... they aren't heavy and carrying around the extra weight in your bag can count as a warm up? Lol
For example:. Iron Bull Fractional Plates - Set of 8 - 0.5 Pound Weight Plates, For Olympic Bars - (8 x 0.5 lb kit) - Micro Loading 1 Pound https://www.amazon.ca/dp/B00HMCW3HM/ref=cm_sw_r_cp_apa_i_grmmCbN17EBM1
After 12 weeks, I’ve been somewhat discouraged about my B.B. progress also. I see more change/ progress in my waist, belly, arms and back then my butt. Some increased firmness and lift but nothing eye popping.
I really struggled and still do with glute activation. I also likely wasn’t eating enough and enough protein.
I’m going to repeat weeks 9-12 and work on more activation, more protein and increase weight/ resistance.
Frog pumps are a good activation exercise for me you might want to try.
I found a great chocolate protein powder that’s delicious just mixed with unsweetened vanilla almond milk. I recommend it. https://www.amazon.com/Allmax-Nutrition-Isonatural-Protein-Chocolate/dp/B00D7EBCSU/ref=sr_1_4_a_it/139-9150059-5047258?ie=UTF8&qid=1528765431&sr=8-4&keywords=isonatural+protein+powder
I got the one by Perfect Peach:
Used it for the first time today. So far so good.
Yeah, up to 30 was fine, but 40 digs in a bit. I think I’m going to have to buy a foam pad like this before I go up to 50.
Mine looks very similar as well pad Been using it for about 6 months and absolutely no visible wear and tear, and no degrading of the foam
I use different brands for different purposes, and I believe it's good to mix your protein sources.
Plant Head, Garden of Life and Smart Organics make tasty protein powders, I usually get vanilla flavored ones and then mix in an espresso shot or fruits, sometimes using coconut, almond or soy milk. So good!
I prefer the grainy taste because it reminds me of oats and other carbs that I miss so much.
This coffee-flavored one is amazing but a bit expensive so I reserve it for mornings.
This is a more affordable option but doesn't taste great on its own. I use this when I have to :)
I love this book HIIT for women. Really love how it programs the HIIT. Heres the amazon link. https://www.amazon.com/High-Intensity-Interval-Training-Women-Workouts/dp/1465435352/ref=sr_1_1?ie=UTF8&qid=1481597350&sr=8-1&keywords=high+intensity+interval+training+for+women
If pdf copy means kindle, there is definitely an index in the back.
A lat pull down is a vertical pull motion, whereas a row is a horizontal pull motion. A pull up would be a better substitution.
Band rotary hold to db sidebend is okay. I'd suggest doing slow weighted Russian twists instead.
I believe the half-kneeling anti-rotation is more of an ab centered exercise and abduction is a glute (medius?) centered exercise, but I'm not sure what to sub other than russian twists again, or some variant on them.
Also, if it becomes a pain to sub everything, you could try a band set like this. Pretty cheap and would allow you to do most of the exercises as written, or closer to as written at least.
I do most of it barefoot and keep a pair of hiking sandals in my workout room for some of the exercises that really need shoes. I quite like the hiking sandals for exercising, although they may not be appropriate for a gym.
Claim a bench and do your bridges next to it. Since I wasn't a beginner when I started SC, I went right into hip thrusts. So I claimed a bench with my stuff, and got a barbell, a dumbbell and a pad. Then I did my 20 hip thrusts and 10 one arm rows.
You can do the reverse hyper off of a weight bench, or even a smaller bed if it's positioned right. I just bought this hyper bench and it's very nice. It folds up easily and sits against the wall.