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7/10/2025, 1:23:18 AM
>>11329839 cont.
>>11329454
As for the problems with the specific workouts
Leg lifts are more use for abs, the hip flexors aren't very large and the ones that is (rectus femoris) is better trained by sissy squats or a reverse nordic. Although it is probably still beneficial to do this to offset glute over development
The sumo squat is alright for good glute activation. Something many people seem not to realise is that a narrow stance puts the glutes in a position they can't apply force in making them not activate in the lower part of the rep. I see so many women doing such ineffective glute workouts at the gym because of foot placement. The only difference I'd make to the sumo squat is leaning forwards so your glutes get double the stress via having to support the leg and the back (which you may need to bring your feet in to make it more like a low bar squat, just make sure your hips are wide enough to fit your torso between your legs and not resting upon them)
Last thread, I suggested to someone to make a loop for holding weights:
https://files.catbox.moe/9ttre6.jpg
I've since made one myself and tested it a bit. It's decent, and would also let you add weight to donkey kicks. The main difference with what I drew is that the "barbell loop" should be as short as possible (just long enough to cow hitch) so that the weight won't hit the ground. More to that point, workouts could be done standing (fire hydrants or donkey kicks) to give more ground clearance
When making it, double or triple over the fabric to make is stronger, and use a back stitch (I've yet to have one fail, but I've not tested on more than 10kg yet)
Also, you can lose fat as and build muscle, but this will depend on how fat you are and how much T you're taking. Just don't have a calorie deficit more than 300, and eat a lot kf protein (1.5-2 grams per kg of weight). Also sleep is important as sleep deprivation as shows to make you burn more muscle than fat (although this may be because of T levels)
>>11329454
As for the problems with the specific workouts
Leg lifts are more use for abs, the hip flexors aren't very large and the ones that is (rectus femoris) is better trained by sissy squats or a reverse nordic. Although it is probably still beneficial to do this to offset glute over development
The sumo squat is alright for good glute activation. Something many people seem not to realise is that a narrow stance puts the glutes in a position they can't apply force in making them not activate in the lower part of the rep. I see so many women doing such ineffective glute workouts at the gym because of foot placement. The only difference I'd make to the sumo squat is leaning forwards so your glutes get double the stress via having to support the leg and the back (which you may need to bring your feet in to make it more like a low bar squat, just make sure your hips are wide enough to fit your torso between your legs and not resting upon them)
Last thread, I suggested to someone to make a loop for holding weights:
https://files.catbox.moe/9ttre6.jpg
I've since made one myself and tested it a bit. It's decent, and would also let you add weight to donkey kicks. The main difference with what I drew is that the "barbell loop" should be as short as possible (just long enough to cow hitch) so that the weight won't hit the ground. More to that point, workouts could be done standing (fire hydrants or donkey kicks) to give more ground clearance
When making it, double or triple over the fabric to make is stronger, and use a back stitch (I've yet to have one fail, but I've not tested on more than 10kg yet)
Also, you can lose fat as and build muscle, but this will depend on how fat you are and how much T you're taking. Just don't have a calorie deficit more than 300, and eat a lot kf protein (1.5-2 grams per kg of weight). Also sleep is important as sleep deprivation as shows to make you burn more muscle than fat (although this may be because of T levels)
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