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Squat techniques

📚Booty Bible📚 1. You must stress muscle for it to grow. Which means you need heavy weight. Not body weight. Not light weight , but barbells , dumbbells , abs machines. Get a gym membership‼️ 2. You must be consistent. Working out at home or the gym 2 x a week is not going to grow your booty. Period. Commit to a minimum of 3-4 x a week until you reach your goal , then you can taper down to maintain what you have built. 3. You cannot turn fat into muscle. It’s not a thing. 4. When you start working out you , eps. when you switch your diet , you WILL begin to lose fat, which means your butt and thighs will get smaller .... KEEP WORKING. You will go thru an uncomfortable season while training. It does not mean that it’s not working , it means you need more time or effort to grow. Muscle does not grow overnight or in 30 days. You have to give it time. The are phases and levels to these things and you must trust the process. 5. Body composition matters. You cannot compare your height and weight to the next persons. Having the same body stats does not mean we have the same body fat % or muscle mass. I’m 5’4” , 175 lb but I’m only 11% body fat. If you are 25% body fat , we aren’t going to look the same. Nor can we diet the same or train the same, even to complied the same goal. We all have different bodies. 6. Warm up your glutes before you train. The best way to feel mind muscle connection and achieve Glute activation is to warm them up before you start training. 7. Do not compare your progress to others. Be aware of the surgeries and fakery on the gram. Some things just aren’t attainable. If your waist is naturally set wider than your hips, don’t expect to have an hour glass shape. Train your body per YOUR body type to achieve the best results you can for YOUR BODY. 8. Utilize your positive (concentric ), negative (eccentric ) , and isometric positions. Time under tension = growth. When you contract the muscle use resistance to achieve growth and squeeze the Glute at the end. As you extend , use the resistive force to create tension by moving low and controlled. Holding or pausing also creates muscle tension. 28 day Challenge CLICK LINK IN BIO