Hi, i’m trying to grow my glutes (priority) and lower body overall, i want to look lower dominant/ my physique goal is bikini/wellness shapes haha.

However, Im struggling with how much back and delt work to do. They respond quite quickly.

If they still need to grow but not to the extent of my glutes and lower, how much volume would you roughly… Read more

Hi there, i’m currently recovering from being very lean (pretty much post show lean) as a female.

How much fat would your recommend for me roughly?
I’m struggling with a low appetite/low hunger and digestion isn’t the best.
My bodyweight is 85lbs.

Thankyou!

Please could i have your opinions on my lower sessions setup/exercises?

My goal is to grow my lower body (a big emphasis on glutes) and still grow my upper but in disproportion lol)
I am very quad dominant, my priority is my glutes.

I am 19 years old btw.

My split is
Monday – glutes and hams 1
Tuesday – rest
Wednesday – glutes and hams… Read more

Hi, I am focusing on growing my glutes right now (and overall leg growth but glutes are priority), basically training like a bikini athlete.
I have created myself a plan, 2 x glute and ham sessions, 1 glute + quad(2 sets direct quad work) however i am unsure with what to do about glute isolations, how many should i put in?

Should i be… Read more

Is it bad if the majority of my carb intake comes from high GI carbs? Even if i am still hitting my fibre intake? I really struggle with low hunger/appetite. Will this impact my training/recovery as i go deeper into my off season/growth phase?

And if ‘processed’ sources digest well, are they still okay to eat?
I find that cream of rice and… Read more

Hi all, i don’t know if you remember but i posted not long ago about an extremely low appetite and increasing food etc. I’m a natural female trying to build muscle, i’m extremely lean to the point past stage condition lol where ive lost a lot of my muscle.

I’m at a really low bodyweight due to lots of digestive issues/gut issues last year… Read more

Hi all, I’ve been reverse dieting and i think i’ve reached my maintenance now, my last calorie increase was 4 weeks ago. My weekly average bodyweight has stayed the same since then. I’m trying to build muscle whilst minimising fat gain. Should i increase my calories again or hold here for a bit? If so, how much should i increase by? Appetite is… Read more

I am at the end of a diet, and i was planning on reversing out soon, however im not sure if its a digestion issue or what but my appetite is just gone, my calories are quite low aswell. I keep getting stomach pain and a flare up of bloating every now and then.
About 1400 TD and 1200 NTD.

The past week cals have been even lower on some… Read more

Thankyou so much allison! I will share a picture of my current physique.

I am 18 years old 🙂

Is it okay to hit glutes 3x per week, 2 sessions glute focused and 1 with more compounds?

Hi, this question is mainly for the bikini girls haha.
I am only young, I have a fair amount of tissue for my age and the structure for it but I need more mass everywhere. I would like to compete in bikini (NPC) in a couple of years. However, would you still train quads directly even if i need more quad? Or is hitting them with split squats,… Read more