[Harriet]

No it’s not normal. Hunger should be sky high.

How long has it been like this for

Anything changed recently

Now are you feeling how’s your bowel movements

It’s been like this for about 4 weeks, i’ve never had a good appetite, but it’s never been this low before.

Nothing has really changed.

Bowel movements not as regular, probably every other day now but I expected that as food is lower.[/quote]
I now train early AM but I wouldn’t have thought that would make a massive difference.

[Harriet]

No it’s not normal. Hunger should be sky high.

How long has it been like this for

Anything changed recently

Now are you feeling how’s your bowel movements

It’s been like this for about 4 weeks, i’ve never had a good appetite, but it’s never been this low before.

Nothing has really changed.

Bowel movements not as regular, probably every other day now but I expected that as food is lower.

[Harriet]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

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?

[/quote]

I see your pics now

You still are super petite so you can add a lot of mass for sure for a comp

You have a beautiful physique and great shape

You can for sure hit 3 Lowe sessions a week they can have a mix of compounds and isolations in all sessions and you’ll have enough rest days / upper days to be able to recover from these. Start with a glute iso on all into 2-3 compound lifts glute focused ( hip thrusts, split squats ( no knee flexion )x glute focus leg press, single leg glute focused leg press, no knee flexion walking lunges, rdls ( just a few to go at ) into 2-3 more isolations and that’ll be a nice session for all 3 Lower days have 3 different variations to help keep progression each week building

Depending on your time you can do the rolling split I suggested. Or you could do the set day split I suggested of if needing 4 days you can do 1 upper 2 lowers (glute dom sessions ) and 1 upper and lower ( gouge dom ) – all depending on your recovery, what background you come from, work / study environment, ability to get into the gym per week 🙂 let us know any more questions [/quote]
Thankyou Meg!

I’m not in the best position to be paying for a coach right now especially if i have a huge amount of time and tissue to build before i decide to compete so I’m taking the reigns myself. So just going to enjoy growing and pulling back when needed 🙂

Would you still add a squat pattern in? Like a hip dom squat rather than pendulum or hack?

Also, how much back training compared to delts would be appropriate on my upper days? Both need to grow a lot but unsure on back.

Also, what would be a rough ROG in a gaining phase for a person like me?

Sorry for all the questions🫠

[Harriet]

And when I say glutes focus i mean :

Reverse frog (not too much down)

Hipthrust (be careful feet not too close to you or not too far, 90 degrees to reduce quad or hams demand)

Unilateral hipthrust

Kickback straight behing you

Kickback angled for medium gluteus

Abduction machine

Rdl short amplitude (not too deep; we don’t look for hams into that session)

Glutes bridge

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?