Gains!! #muscles #trainhard #s | Gallery posted by Deathcorechris | Lemon8

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Gains!!

#muscles #trainhard #singledad #singledadlife #gains

2025/11/27 Edited to

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glute gains! 🍋

If you want to grow muscle and lose weight, compound exercises are a great choice! Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at the same time, making them super effective for building muscle and losing weight. They burn more calories because they involv

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🍑 Booty Gains at Home! Save it for later✨

No gym? No problem. Just you, your resistance bands, and a killer routine. 🔥 Get that round, lifted shape right from your living room! #BootyWorkout #ResistanceBands #HomeWorkout #GluteActivation #FitnessAtHome

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A split image showing a person's glute transformation, with a 'before' image on the left in dark pink leggings and an 'after' image on the right in light grey ribbed leggings, demonstrating glute gains. The text 'Let's talk gains' is overlaid.

A dark background with Hello Kitty outlines displays key glute training tips: train 2-3x, 4-6 exercises per workout, 8-12 rep range to failure, and progressive overload weekly/biweekly, each marked with a peach emoji.

A dark background with Hello Kitty outlines provides detailed explanations for glute training tips, including frequency, number of exercises, rep range, and progressive overload, each point highlighted with a peach emoji.

Let’s talk gains 👏🏾

some gain tips, I have acutel workouts on my page. I will start taken videos so I can share the exercises visually. #gainweightgainconfidence #bodytransformation #letschat #glutes #glutetips #glutetransformation #glutetips #glutegains #lemon8challenge

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A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.

A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.

A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.

Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

9713 likes

A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.

This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.

This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.

Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

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HOW TO MAKE CARBS DELIVER GYM GAINS✨

Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve a purpose🤌🏼 The most important el

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EXERCISES FOR MAJOR GLUTE GAINS

Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho

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Top 5 Mistakes Killing Your Glute Gains 🚫🍑

Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin

3376 likes

A woman in green leggings and a sports bra, viewed from behind, with text "KNOW WHICH GLUTE MUSCLES TO TARGET with kickbacks" overlayed, highlighting her glutes with a dotted line.

A close-up of feet in white socks and green leggings, with a pink resistance band around one foot, illustrating the setup for a Gluteus Maximus kickback.

A woman demonstrates a Gluteus Maximus kickback with a pink resistance band, extending her leg straight back, as indicated by the overlay text.

🍑Know which glute muscles to target with kickbacks

Kickbacks are a spicy isolation exercise for your glutes and knowing these cues can make a difference to the glute muscles you are targeting at the end of your lower body session. 1.Kickbacks for Gluteus Maximus (central booty) 2.Kickbacks for Gluteus Medius (upper booty) 3.Kickbacks for Glut

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A person from behind wearing a light hoodie and form-fitting flared pants, showcasing glute gains. A text overlay reads "Grow your booty at home." The hoodie has "ARIGATO" printed on it.

🍑 Booty Gains from Home!

No gym? No problem. Build that peach right in your living room 💪✨ #HomeWorkout #BootyWorkout #GluteGains #NoGymNeeded #FitnessMotivation

348 likes

How to Enter the BURN ZONE for GLUTE GAINS🔥🍑

🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think

477 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8728 likes

A woman in blue workout attire demonstrates an RDL in a gym, holding a foam roller behind her hips. The image is titled "RDL Cheat Sheets" and mentions "for maximum glute growth."

Two side-by-side images show a woman using a foam roller to practice RDL form in a gym. The text explains that using a foam roller as a reference guide helps with movement familiarity.

An illustrated diagram outlines deadlift form cues, including pushing hips back, imagining a shot glass between chin and chest, pushing through heels, and painting thighs with the barbell.

THE ONLY RDL CHEAT SHEET YOU NEED FOR GLUTE GAINS✨

RDLs 101! I can’t even tell you how long it took me to get my RDL form down😂 As a gym girly trying to grow her glutes, this is definitely one thing i wish i knew sooner on my journey! Here are some “form cues” that i have personally found helpful, and that i hope can help you too!🥰 let me know whic

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A woman in green athletic wear takes a mirror selfie in a gym bathroom, with text overlay "POST WORKOUT SNACKS for faster gym gains" pointing to a cake photoshopped onto the counter.

An infographic titled "POST WORKOUT SNACKS If you're in a rush..." displaying illustrations and names of quick protein-rich snacks like protein shakes, Greek yogurt, canned tuna, and hardboiled eggs.

An infographic titled "POST WORKOUT SNACKS If you have time..." showcasing illustrations and names of more elaborate protein-rich meals such as egg omelette, protein pancakes, grilled chicken, and tuna salad sandwich.

POST GYM SNACKS TO SPEED UP THE GAINS✨ Grab & Go

for my fellow gym girlies, i think we can all agree that the “working out” part of the fitness journey is like a FRACTION of the battle😂 the hardest part for me was always getting the nutrition aspect down and hitting those macros 🙌 after your workout, it is so important to re-fuel with the proper

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A side-by-side comparison shows a person's glute transformation from 150lbs to 180lbs, illustrating weight gain. The image includes text overlays indicating 'height 6'1' and 'EASY WEIGHT GAIN MEALS' for high calorie, high protein, and high fiber.

Meals for Gains🍑✨

some of my favorites for weight gain🥰🤌🏾 #glutes #glutegains #gymmotivation

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Dinner Ideas: WEIGHT GAINS👩🏾‍🍳🏋🏽‍♀️

FULL RECIPE 👇🏽👇🏽 Baked Garlic Chicken Ingredients: - Chicken cut of choice (I use wings, but I recommend chicken breast or thighs) - 4 cloves of garlic, minced - Garlic powder, Cajun, Black pepper seasoning - Olive oil Instructions: 1. Preheat the oven to 375°F (190°C). 2. Season the

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Use This Hack to Maximize Your Glute Gains ✅

Are you sure you’re feeling hip thrusts in your glutes and not your quads or lower back?🤔 1️⃣ Tuck your chin – Keep your head neutral to avoid arching your back. 2️⃣ Knees at 90° – Align your knees over your ankles at the top. 3️⃣ Push through your heels – This activates your glutes instead of

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What I eat in a day for glute gains & flat tummy🍑🔥

My real meals for BIGGER glutes & a smaller waist Save this for ideas! #glutes #healthymeals #whatieatinadayhealthy #glutegrowingtips #fitnessjourneymotivation

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The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1080 likes

Glute Gains ✨🍑

Staying consistent with my calories, protein, stretching, mobility, and prioritizing rest & recovery is making a difference. Hydration with water and fruits helps too! Even short-term consistency can show noticeable improvements in shape and tone. #glutes #gymgirltips #gymmotovation

2317 likes

How to increase your protein for the gains 🍑

Whether you are trying to lose weight, gain weight, tone up, or build a muscle YOU NEED PROTEIN. A high protein lifestyle is very beneficial on a weight loss journey. It helps to preserve or build muscle mass while you are losing fat. When you’re losing weight, you don’t want to also lose the curve

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A woman in a white top and light purple shorts takes a mirror selfie in a gym setting, with text overlay "SNACK SWAPS for Gym Gains snack ideas for unhealthy faves."

A display case filled with various flavors of gelato or ice cream, with text overlay "ICE CREAM" and a list of healthy swaps like frozen yogurt and protein pudding.

An assortment of fries and chips arranged around small bowls of dipping sauces, with text overlay "Fries / Chips" and a list of healthy alternatives like sweet potato fries and kale chips.

Healthy Snack Swaps for Gym Gains 🍑✨

If you want to make gains in the gym then you need to focus on what you’re eating and 🆙 your daily intake of calories and frequent snacks are a great way to do that. However it does make a difference as to what you are snacking on! So here are some easy swaps for our favorite (not so healthy) optio

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What I eat in a day for booty gains! 🩷

One of my biggest goals right now is to eat my weight in protein daily. While I don’t always track my macros, I know how important it is to eat with intention. Fueling my body with the right foods makes all the difference in how I feel, recover, and grow. A hard truth I’ve learned: working out c

813 likes

A woman in grey leggings and a white sports bra, wearing headphones, stands with her back to the camera, looking over her shoulder. Yellow text overlay reads 'Glutes Workout'.

Two images show a woman performing hip thrusts with a medicine ball on her hips, using a bench for support. The top image shows the lower position, and the bottom shows the raised position. Text reads 'hip thrusts'.

A woman performs a reverse lunge, holding a dumbbell in each hand, with her right leg extended back. She is in a gym setting with a mirror reflecting her. Text reads 'reverse lunge'.

GLUTES GAINS ROUTINE FOR BEGINNERS

Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3

135 likes

A woman in athletic wear stands in a gym, holding a drink, looking out a window. A squat rack with weights is behind her. Text overlay asks, 'Wanna grow your LOWER BODY?! ...then this workout's for you'.

A woman performs barbell reverse lunges in a gym with orange equipment. She has a barbell on her back, with one knee close to the floor. Text indicates 'Bb reverse lunges 2x6-8 per leg'.

A woman performs leg extensions on an orange and black machine. She is seated, pushing the pad with her shins. Text overlay states 'Leg extensions 4x10-12'.

Lower body workout for the GAINS 🍑

We building that lower bawdddyyy👏🏼👏🏼 Focus on increasing your reps & weights over time while keeping good form for the most gains & progress! Remember, you're stronger than you'd think! Challenge yourself with the weights you use and work till close to failure! The ends of you

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Save this glowing gains smoothie asap 💕🍓🥥✨

Not only are fruits SO GOOD for your health, but they’re also great in vitamins that will boost your energy after a workout. 🔪Cut up some of your favorite fruits, I went with peach, sweet melon, dragonfruit, kiwi, and strawberries 🍯Add that honey instead of sugar 🌿Add your choice of protein, I

3367 likes

A woman in light green athletic wear and white headphones stands in a gym, showcasing her leg muscles. Text overlays read "Quad Exercises!" and "FOR LEG GAINS," introducing a workout routine for building leg strength.

A woman in light green athletic wear performs leg extensions on a PRECOR machine in a gym. She is focused on the exercise, wearing white headphones, demonstrating the first quad-focused workout.

A split image shows a woman in light green athletic wear performing front squats with a Smith machine. The left panel shows the starting position, and the right shows her in the squat, illustrating proper form.

QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

190 likes

YOU NEED TO TRY THIS EXERCISE FOR GLUTE GAINS🍑💗

There are a million ways to squat, but sumo squats? They just ✨ hit different for the glutes. ✨ The wider stance shifts the focus straight to the inner thighs and glutes, making it a must-have in any lower-body workout. When I first started doing these, I wasn’t paying attention to my knee

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Forever proud on how far I have come ❤️ #Fitness #progress #workout 🏋️ #confidence #fyp #gains

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LEG ROUTINE FOR GLUTE GAINS

Things I do for max glute gains: ✨ train the three major leg muscles once a week (glutes; hamstrings; quads) ✨ stay hydrated every day with coconut water or key lime + Celtic sea salt water ✨ consistently meeting daily macro goals through clean and nutrient dense meals #legday #le

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A woman in a gym, facing away, stands at a Smith machine with a barbell on her shoulders, illustrating a 'Gym Leg Routine'.

Two panels show a woman performing a Smith machine sumo squat, from the starting position to the lowered squat position.

Two panels show a woman performing a narrow stance leg press, from the bent knee position to the extended leg position.

GLUTE GAINS WORKOUT FOR THE GYM

Exercises: 1. Smith machine sumo squat - 4 sets of 8 reps 2. Narrow stance leg press - 3 sets of 12 reps 3. Hyperextension - 3 sets of 10 reps 4. Single leg hip thrust - 3 sets of 12 reps on each leg 5. Elevated heel goblet squat - 3 sets of 12 reps 6. Frogger - 3 sets of 15 reps

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THE RDL HACK THAT 10X MY GLUTE GAINS🍑

If you’re a beginner at the gym and want to practice form for RDLs or you just have trouble feeling your glutes during RDLs, this changes EVERYTHING! the girlys in my glute program know how much i love these😂 have you tried this yet?

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Big gains & glutes = strong🧠mind-muscle💪connection

My workout program link in my bio join now 🤩 #hugemuscles💪🏼 #fitnessjourneymotivation #fitnesslifestyle #gymshark

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A woman in purple athletic wear stands in a gym, looking down at her leggings. Overlay text reads 'PROTEIN CHEAT SHEET' on a torn paper graphic.

A graphic titled 'MUSCLE BUILDING MEAT PROTEINS' lists various meats with their protein content per 100g, such as chicken breast, sirloin steak, and salmon. Another section, 'GOOD SOURCES OF LEAN PROTEIN,' shows items like cottage cheese, Greek yogurt, and egg whites.

A 'SAMPLE MEAL PREP' guide for 1500 calories, detailing 151g protein, 151g carbs, and 33g fat. It lists food to prep (chicken, turkey, rice, sweet potatoes) and meal ideas for breakfast, snacks, lunch, dinner, and dessert with accompanying food images.

THE ONLY PROTEIN CHEAT SHEETS U NEED FOR GYM GAINS

struggling to hit your protein goals again? i got you, always🙌 here are some protein cheat sheets that i used at the beginning of my fitness journey that have helped me learned how i could hit my protein goals faster and 10x the gym gains🍑 full meal plan with a recipe library (curated by mwah🤌🏼)

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Things you need to do to maximize your gains

#GymTok #gymgirly #beginnergymtips #fyp

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WORKOUT FOR SHELF BOOTY GAINS 🍑👀

medius kickbacks have made a hugeeee difference in my glutes 🤝🏼 these are one of my favorite accessories for glute growth & if they aren’t in your routine… this is your sign couple tips: 1. don’t step over the cable (ik people say to) in reality that actually limits proper rom & lin

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FOR THOSE GLUTE GAINS 🍑

I just recently upped my leg days to 2x a week to 3x a week and I'm loving it! The main reason of adding a day was because I was splitting all these exercises in only 2 days and it was starting to feel like way too much. Leg day 1: Heaviest day working on high weight 6-10 reps Leg day 2

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Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

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WHY YOU ARE NOT SEEING GLUTE GAINS ⬇️

1. You are not eating enough protein on the daily: You need to eat enough protein if you want your glute muscles to grow. You need to daily eat at a MINIMUM, this amount for your body (bodyweight in LBS X .08). If you can, eat the amount of grams daily as your bodyweight in lbs. 2. You are not

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A person stands in a grocery store produce aisle, holding a basket, with the text 'EASY HIGH PROTEIN meal ideas' overlaid. This image introduces high-protein meal suggestions for fitness goals.

A plate features a high-protein steak meal (8oz = 45g protein) served with roasted potatoes and green vegetables. The text provides simple cooking instructions for each component.

A meal includes shredded chicken tortilla soup (4oz chicken = 26g protein), white rice, and two tacos with avocado and cilantro. The text lists ingredients and preparation steps.

High protein meal ideas for gains✨

The meals I have on repeat for when I’m hitting my protein goal!! these work for lunch or dinner and are packed with protein which is critical to making gains & maintaining muscle. Plus, just overall health! I aim for at least 30g of protein per meal ✨ hope this helps! #lemon8partn

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8-8-8 Method For Glute Gains

#lemon8diarychallenge #gluteworkoutvideo #glutegains #workout #gymgirl

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A woman in a gym setting stands holding a barbell with yellow weight plates, demonstrating the starting position for RDLs. Overlaid text reads "RDL FORM TIPS" and "better form to lift heavier," emphasizing proper technique for lifting heavier weights.

A woman demonstrates the RDL "START POSITION" with a barbell. Overlaid text highlights that the "SPINE IS STRAIGHT & RELAXED" and "HIPS ARE TUCKED FORWARD," with arrows illustrating the hip position.

A woman performs the RDL movement, bending forward with a barbell. Overlaid text instructs to "PUSH HIPS BACKWARD" and "KEEP BAR OR DUMBBELLS AS CLOSE TO THE BODY AS POSSIBLE," with arrows indicating the movement path.

BETTER FORM = LIFT HEAVIER = BIGGER MUSCLES

If you’re looking to grow your glutes, I NEED you to focus on better RDL form and then focus on lifting heavier Focusing on form will help prevent injury while growing your muscles Make sure to keep your core engaged while performing this exercise Make sure to eat and stay hydrated to se

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2 months of gains

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A person performs barbell hip thrusts in a gym, demonstrating a key glute exercise. The image highlights "ADHD & Fitness GLUTE GAINS -SIMPLE-", connecting fitness with ADHD management.

This image visually explains three glute-building exercises: Hip Thrusts, Romanian Deadlifts, and Bulgarian Split Squats, using a combination of illustrations and photos to show proper form.

A collage of various foods categorized into Protein, Carbs, and Fats, including seafood, chicken, sweet potatoes, and avocado. It emphasizes nutritional choices for fitness, with a note that "Meal prep is your bestie".

Glute Gains 101: workouts, Nutrition, & ADHD Tips

Hello! 🌞 I'm here to share my personal journey to building strong, sculpted glutes while navigating the challenges of ADHD. As someone who's been through the ups and downs of fitness and mental health, I'm excited to pass on what I've learned to help you achieve your goals. I hav

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4 exercises to help grow your glute muscles

Every leg day is a glute focused day for me. I’ve spent time growing my hamstrings and quads so now on my current program the focus is to grow my glutes! 🍑hinge movement - single leg RDLs 🍑lengthening movement - pendulum squats 🍑abduction movement - elevated abductor machine 🍑thrust or brid

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A woman in a gym takes a mirror selfie, wearing a white sports bra and pink shorts. Text overlay reads 'GLUTE WORKOUT that changed my gains', introducing the article's topic.

A woman in a gym poses from a side-back angle, looking at her glutes in the mirror. Text overlay says 'look at the GAINS', highlighting her physique.

A woman in a gym poses from a side angle, showcasing her glutes. Text overlay reads 'AND that shelf', emphasizing the results of her workout.

glute workout that changed my gains

#gettoknowme #gluteworkoutinspo #legday

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WHAT TO EAT POST WORKOUT TO SPEED UP GYM GAINS✨

A few of my fav post workout snacks/mini meals that combine protein + carbs for muscle repair and glycogen replenishment💪 the key thing is aiming for a small snack with 15-30g of simple, easily digestible carbs directly after a workout and getting 20-30g protein with 2-3g leucine to stimulate musc

248 likes

Optimizing your leg press gains ✨

DO IT DON’T DO IT Unlock the strength within! Don’t underestimate the importance of a targeted hip warm-up before your leg workout Activate those hips, enhance mobility, and set the foundation for a powerful leg session .. #legsworkout #optimizeyourfitness #fitnesstips

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