[Allison]

Hipthrust are def a must, they are very complete !

Basically for a perfect glutes growth you need :

A squat variation (lunges/squat go in this one)

A stretching variation (rdl goes in this one)

A hip extension variation (hipthrust goes in this one)

A kickback variation

An abduction variation (seated abduction or abduction with the cable)

So in your question you got the answer : no.

Adduction and abductions are not enough for glutes growth, and adductors are more part of your legs than your glutes though.

You need a squat(or lunges), a hipthrust, a rdl, a kickback variation, and an abduction movement.

And mind that the squat/lunges movement can target the glutes (and hams) or the quads so be careful for the execution if you wanna target your glutes (you upper body will have to lean forward more than on a quads focus variation).

I would do in this order

Hipthrust

Kickback

Rdl

Squat

Abduction.

Now as you go for a full body, it’s gonna be complicated for you if you want a glutes growth as glutes workout are very taxative, as much as a quads session.

I would go for a muscular group split personally if my goal is a significant glutes growth

If you don’t wanna change your full body

I would always do glutes first with hipthrust, bulgarian lunges and then a squat for quads and rdl for glutes/hams.

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[Allison]

Hello everyone

Today full day of posing lessons online

Also 30min cardio fasted have been done

Rest day from the gym today 🫶🏼

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[Allison]

Hello Ben. I would refeed for some days, just to remove stress, see some progression at the gym and more energies.

As the others 2/3 could be good.

But also you mentioned going to holidays soon, depending on your goals ofc

But holidays are holidays if bodybuilding is your hobby : so enjoy, track your proteins daily at least and watch not being overfed or underfed. But disconnect a little or not : do what makes you feel good in holidays without messing your efforts of the past weeks.

If bodybuilding is not just a hobby and you aim to compete in the future, or maybe you gonna compete soon : stick to your plan in holidays, when being sick it is counterproductive to push things, but when being in holidays, you have no reason to do a diet break

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[Allison]

Hello everyone

Fasted cardio 30min today

Free meal tonight after my Glutes’ session this afternoon; idk yet what I am gonna eat but probably tomatoes mozza burrata eggs avocadoes bread… lol I love this

Rest day from work today.

Xoxo

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[Allison]

Hello Tobi.

I do yes. But I am very very careful while training : spend much more time to warm up, I am using for sure my sleeves on that day, cause fatigue car put yourself in troubles.

Also to sleep better, you have to cut boosters, caffeine, and also stop using screens before going to sleep.

Bad technique but efficient : close the eyes and count the sheeps.

You need to empty your mind from thoughts and listen your breath

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[Allison]

Hello guys

Today self check in day 64,7kg so 300gr less since last friday

Today hiit workout on bike 30min

Fasted cardio 30min is done

Posing lessons into my studio this afternoon

And after i gonna film the reel for the new co tbjp

Xoxo

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[Allison]

Hello Ben, don’t know that brand, but I would advise you to always do your own food

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[Allison]

Hello everyone

Today 30min fasted cardio

Also got a laser appontement this midday

Then I will have to workout : so i have received my new prog

Here is the new split :

Monday : HIIT 30’ CARDIO (bike 1minute/1minute)

Tuesday : GLUTES

Wednesday : OFF

Thursday : PLYO

Friday : HIIT 30′ CARDIO (bike 1minute/1minute)

Saturday : GLUTES

Sunday : OFF

So today basically it’s plyo circuit :

Squat jump same place

Knees raise

Side jump squat

Squat jump big jump front

Knees raise

Kettle swings

Alternate Lunges jump

🙃🙃🙃

I said to my husband that we will give this a try just to see how my knees handle this type of training

Then I will have to go again at the post office to try to get my package tbjp

Xoxo

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[Allison]

Hello Xaver

The small problem here is that running is very demanding on cardio and for your legs

I am afraid that a full body alrernated with running 3x per week will not let you recover properly

I think you should go for a split like this:

One muscle group per training day for upper body

Only one lower body workout per week far from your running days

That’s the only option I see here

Maybe better to work on a rotation instead of working on a week schedule

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[Allison]

Hello

Today 30min fasted cardio

Then full day of work on online posing lessons

I am a tad pissed of as the post office was closed yesterday and also today, but the time table written on the door was the good one, it’s also not a national day in france, so i cannot have my package

Post office is a real pain in the ass 😭 particularly in august

Well, rest day of gym today

Xoxo

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[Allison]

Itchy scalp / dry scalp is one of the secondary effect of steroids.

It can also come from something else, ofc, but as a non natural athlete, this is the main cause for me.

It happens often on bikinis, wellness, figure athletes.

You HAVE to make a blood work yes, and check your complete hormonal panel.

Itchy/dry scalp is the step number one

Then you start to feel pain / sensitivity in your scalp on your roots and hair will break/fall easier, that’s the number 2 step.

It’s related to dht and also to the hair follicule itself yes, if you did not change your hair routine, it cannot come from the products (shampoos) you use.

Also steroids can have a significant impact on the 5 alfa redutase 2, depending on the dose/molecule/duration of use and personal response which is proper to each individual.

Also coupled with a deficit, it might slow down drastically the growth of your hair, so the normal cycles of your hair can be messed up.

The most important for you now : is get this blood work done, and being followed by a doctor which is used to work with bodybuilders and who can advise you on the next steps.

My doctor is super great André Rizzuti on instagram (he is brasilian, so he will not be able to give you any prescriptions but at least he knows his thing)

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[Allison]

Hello guys

Today fasted cardio 30min

Also we are tuesday so this is the poqing corrections weekly day, so half of the work has been done this morning, I will continue this tonight for the second half

This afternoon i got some posing lessons into my studio

Also it’s rest day today from the gym, as well as tomorrow.

After my posing lessons I will have to go to the post office to take back my tbjp clothes package and do some pictures ❤️

Xoxo

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[Allison]

Thank u Maddy 🙂‍↔️❤️🫶🏼

Anson : the first years at the gym will be the years when you will have the more progresses : cause you start from “zero” to “gym” + “diet”, so I will go for the same I have experienced, one day : one muscle group, as you will probably don’t lift hugely heavy ; your recovery will be fine even if you train 6x per week, but just make sure to let each muscle rest properly btw sessions

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[Allison]

Hello everyone

Weighted myself this am, and already 2kg dropped compared to yesterday.

And 600gr less compared to friday at the checkin.

This am fasted I did my 30min cardio (walk on the treadmill) then, food shopping, and glutes workout.

I still don’t have my new program of glutes workout so i just kept my previous one and removed the angles to size down the hips, of this is something achieveable (which i doubt) this will be the only way.

I already removed all legs workouts, and all knee flexion for glutes workout since months. So this will be the only option we see clearly.

As I am not able to push for figure or wellness, I think I will let myself one more year for bikini, and then we will see if it gonna works or not.

Facts are that when I won my two qualifications for the Olympia, I was the best on those shows, cause no one came up better, but I already had those hips, but now that the level is higher in bikini, they also choose according to the bones structure, which I find totally normal, but I am too much in x.

This off season will be needed for me, it was a long prep, since sept 23 in deficit, so I need some time off.

My love for the sport remains the same, but training only 2/3x a week and just glutes is boring.

Let’s see what gonna happen in the new prog I will receive but I think I gonna do a lot of hiit 🙃 lol

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[Allison]

Agree with the guys above

⬆️

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