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Hip thrusters with no weight, air squats with our butts so far out we end up looking like Kim Kardashian from the back, glute standing kick backs... These exercises are a quick example of things you don’t see dudes doing in the gym. Why? Well, let me explain. I think that we (I am speaking to all my female counterparts out there) have been brainwashed that we can’t train like a man. When I first started to train, I looked up how a woman should weight train. What came up was lots of donkey kicks and air squats. etc. In a lot of these videos, I thought the way to squat was with your butt so far out that you almost fell over every time you did it. Now, these exercises are awesome, and am not downing them. But if you want to make gains, especially in your backside, there are some things that guys do that could really benefit us women and our gains. Train Your Booty Like a Boy 1. Barbell hip thrusts This exercise is being done by both men and women for max booty gains. I mean, girls, look up the glute master, Bret Contreras who is a huge proponent for the hip thrust. The hip thrust gives us optimal hip extension, engages our glutes more and supposedly increases power and strength in your butt. 2. Deadlift The standard deadlift targets the glutes, the quads and hammies with the added bonus of making the muscles of your lower back stronger as well as the abs. This is what is called a compound exercise - it works many different muscles at the same time. 3. Squat Some argue that this is king of the compound exercises. It works the quads, hammies and glutes as well as abs, too. It is the staple of any leg day program. Now, you can add in a bunch of accessories that help form your backside, but honestly, the big three for your butt really work wonders. There is no reason that you should not train your backside like a dude does. Compound exercises are really important to add in the beginning of your leg day as well, because it poops you out faster than some of those donkey kicks your doing ad nauseam. What I like to do is have two leg days a week. I do one hamstring/glute day and one quad day. For me, I incorporate a combination of the above three on each day; on hamstring/glute day I will do barbell hip thrusts with stiff-legged deadlifts and other various supporting exercises in combination with these heavy hitters. On quad day, I do a standard heavy squat, I do standard dead lifts and then hit quads with machines or other various accessory exercises. Final Thoughts These exercises should be incorporated into everybody’s leg day box of tricks. It is not necessary for us women to train any differently then men. If anything, we should continue to lift heavy to make maximum booty gains so that we can fill out our britches!

When it comes to posture, upper back strength, and completing the rounded caps of the deltoid, the face pull is the exercise for you. Read on to learn more. When it comes to posture, upper back strength, and completing the rounded “cap” of the deltoid, you can’t get any better than the face pull. And the truth is, it’s a neglected movement that very few people practice in the gym – at least where I’m from. Let’s face it – most people are concerned with the mirror muscles; the stuff they (and everyone) can see when they’re standing face to face. That’s what makes bench press, shoulder press, ab exercises and curls such classic movements in the gym. The muscles they can’t see take second place to these, and it ultimately results in a physique and performance level that could stand to improve. Muscle groups like the mid and lower traps, the rear delts, the rhomboids, and the teres minor are all worth their weight in gold for developing the mid back, creating better posture and an imposing presence, and improving the health and performance of the shoulder capsule. A move that attacks that in one shot is the face pull. Focus on Feeling the Face Pull! The truth is, this is a humbling movement that doesn’t take much weight to really feel, especially when you’re doing them right. This isn’t a movement that you should be stacking the plates on the cable machine with. Related: 6 Crucial Exercises For Shoulder Stability Instead, focus on really feeling each rep, and you’ll get better results. Assuming a bilateral stance with a cable pulley situated squarely in front of you and just above head level, hold a rope pulley with your knuckles facing in. Maintain all posture and pull the ropes with your fists until they finish beside your ears. Remember to keep wide elbows the entire time and retract the shoulder blades on each pull. Why THIS Face Pull Technique Works Some people instruct face pulls to be done with an overhand grip and pulling to the neck or mouth level. In my opinion and experience, that doesn’t do as great a job to isolate the muscles of the upper back, especially the rear deltoids. We have to remember that in the case of the rear deltoids, from a biomechanical perspective, there’s also a rotary component to their list of actions they’re responsible for. Holding the weight with a palms-in grip and pulling to the neck is still great to use the mid traps and rhomboids, but hardly does anything to really tax the rear deltoids due to this lack of rotation. Instead, pulling higher with a more internally rotated starting position will engage the rear deltoids as well as all of the other muscles in question. There’s another thing, too. When using this method, many lifters will notice whether there’s a serious deficiency in terms of rotary capacity – not just strength. In other words, if you’re lacking mobility at the shoulder joint, you’ll be able to see based on how far behind your head you can get your hands when they’re put under load. If your neck cranes forward on each rep or your lower back goes into a serious overarch to pull the movement off, you’ve either used weight that’s too heavy or you have restricted shoulder mobility. Or both. In this case, there are some key stretches and drills that would serve you well to help open up your shoulder rotation. Remember – mobility is a combination of strength and flexibility, so if you’re tight, you need both sides of the coin to be taken care of. Scapular Wall Slides If you can’t perform this movement, you’re not in a good starting place for face pulls to “take” as best they could. Stand against a wall with your heels, butt, upper back, shoulders, elbows, and hands completely against it. Slowly slide your arms up and down the wall, as though you’re doing a press pattern. Make sure to maintain contact in all the above points as you do this. This will create a good dynamic stretch for the shoulders and pre-activate the rear deltoids. Shoulder Dislocates Hold a dowel or broomstick at each end with an overhand grip. Keeping straight elbows, rotate the bar around to the other side of the body, so it contacts the top of the butt. Return to your start position. Focus on 6-8 passes in each direction. If it becomes too easy, simply move the hands in by a couple of finger widths. Med Ball Tomahawks This can serve as a great regression to the face pull, since you’re dealing with gravity and a lighter overall load. Keeping wide elbows on the med ball while lying face down, focus on touching the ball to your upper back. Keep the chin tucked, and move everything possible away from the ground on each rep. Focusing on sets of 10-15 reps is ideal. Why High Reps Matter for Face Pulls Remember – we’re dealing with the postural muscles here. Muscles that are being asked to maintain an erect spine for long periods at a time. With all things equal, it doesn’t serve them too much to train them for heavy maxes or sets of 3-6. Related: Cannonball Delts - The Ultimate 12 Week Shoulder Building Program For performance, development and improvement, it’s best to assume that these muscle groups are jam packed with slow twitch fibers (which makes logical sense based on what I mentioned above). Sets of 12-20 reps have always been a directive I preferred giving to clients, and practicing myself. I haven’t seen any reason to deviate from that either. One More Thing: For the Big Dogs If you’re big and muscular, have long arms, or both, it may prove difficult to hold a small pair of ropes and often creates a tighter than desired elbow angle when performing the lift. This can get in the way of fully being able to open up the ribcage or engage the rear deltoids when doing face pulls. Shorter armed lifters may have the necessary angles (close to 90 degrees) using one rope, but in truth, bigger, longer or tighter guys may benefit from using two. Attaching 2 ropes to one carabiner and pulling them long is the instant solve to this, and should be practiced, as long as they’re available for use. You’ve instantly doubled your pull radius, which means it also won’t take as much weight to get the burn. Wrap Up If it hasn’t been made clear by now, this should summarize things: Face pulls are important for your posture, mobility and shoulder health, and they will refer you to much more pressing strength and stability if they’re in your workout plan. There’s no real reason why they shouldn’t be practiced, especially if you’re one of the people who really needs them. Chances are, you are. Make the necessary ego check, stand tall, and get to work.

Great post!!

Hey everyone! From NB, did lots of competitions over the years, won some overall titles in this neck of the woods, won a masters title last year, didn't even know this place was here!

For me, I use Test Enth as I prefer longer ester, it’s very personal to each woman. What works for me may not work for another woman. Depending on several factors to base that choice off of. I prefer to inject once a week, I prefer to have longer test life 7-10 days. So for me, this works! This is where it is crucial to taper on, monitor, evaluate, continue use, taper off. For me, for where I am at, I prefer to treat it like TRT. I will most likely never stop using Test.

Updated back shots......

Mcconnell taping method is fantastic at alleviating the patella tendon tension that has developed from this. Focused modalities like the ultrasound, acupuncture, interferential can work well on reducing local inflammation. Generally, there are 2 sources you have to look at as to why it's developed: locally in the knee itself due to trauma, or indirectly from weak muscle above and below the joint that may be loading the knee more into a valgus or buckling in position. So weak glutes, and poor dynamic balancing (unsteady surface, not a flat floor). The continued low intensity exercise flooding blood into the knee is the best method over long term, but you may have to rely on short term modality work and avoiding those big painful movements entirely in order to get that neuro sensitivity down. The video above is ok but a bit more complex to get the job done. This is the same group doing the method I prefer:

I don't think I am going to be able to completely solve your problem, but maybe I can help. I developed severe patella tendonosis from squatting like a maniac 2+ times a week. Any action that required flexion of the knee caused pain. This wrap helped me tremendously, both in reduction of pain and helping the tendon rehab. That being said, why your tendon is inflamed is another story, I imagine it may be a compensatory mechanism after your surgery? Your tendons are taking the load for a weakness elsewhere.

Very smart good advice thank you. The end of this month I plan to into a cruise phase of 200 mg test e per week and try and get my body healthy and feeling good again. I’m not progressing while trying to push up while feeling like that. Thanks for taking the time to realize obv something is wrong and need to re group.

So injecting every 5 days i dont have any emotional stuff going on but i am very even tempered to begin with...personally i love it and i get great results from doing it this way plus been doing prop over 15 years....

Nolvadex only blocks receptors you would need arimidex, aromasin, or letro to reduce system wide estrogen. That being said i'm gonna parrot corey5150. If you can't get in the calories what's the point of being on gear. Maybe try a process of elimination start coming off of stuff until your appetite returns.

All things considered brother, my personal opinion would be to come off, or lower into a cruise dose and reset your body. I see a lot of things that are working against you. I could almost guarantee taking a step back and then reintroducing everything in a more optimal situation would produce much better results then trying to fight your body every step of the way. I also think adding anything else in is simply overkill. Don’t try to patch the problem with a quick fix - deal with the issue and like I said everything else will come much better.

try ghrp6,its a peptide. will increase appetite significantly

It seems orals are usually the appetite killer. But I’m my experience it’s not the same orals for the same folks. I’ve never had a problem with anadrol. But Tbol fucking killed my appetite so bad I had to come off it after less than two weeks. Might be worth a try to try diff orals see how you do. Also i didn’t see it listed, but for me running high tren (and I know that is also a subjective number person to person) also killed my appetite. But as far as “tricks” I find CBD oil (it won’t get you stoned FYI) is good at making you hungry. Or of course weed if you’re more inclined to get baked.

I’m not counting calories and macros now. My sleep is horrible. I only getting maybe 4-6 hours per night and once I wake up naturally from my body being awake I toss and turn until my alarm. I’m feeling overly run down on way less sleep. Yes I have heard a few people tell me to start doing 15-20 mins cardio per day to boost metabolism. My problem is not being hungry but still eating. Lately I’ve been craving things like ice cream and some high calories which for my ecto morph body type needs to help grow. I’ve read orals kill appetite. I’m hoping once I jsut cruise and run low test my body will hopefully come back. Thanks for the comment !! Cheers

I agree with musclemama, i usually take propionate as it has a shorter life and i only inject every 5 days or so that way i am able to avoid the sides and i have ran propionate for over 15 years off and on..larger clit is a definite bonus for both the woman and man...?

all orals will lower my appetite. Eq tho makes it retarded high

The Anadrol could be the culprit. Lots of people have issues with orals nuking their appetite. Are you on an A.I. ? High estrogen can blunt appetite for some people.