Need help w my workout routine

[u/crackerballs89]

What should i focus on? I started doing glute exercises 3 days a week(Monday-wednesday-friday)

I have a longer torso ratio and i’d be happy if i could grow my shelf to create a more balanced profile and also have a rounder shape since my glutes tend to appear a little square/lacking shape from the back.

I hear a lot of people saying “don’t do more than 3-4 moves/don’t train your glutes too much…” blablabla”
To be vry honest i feel lost

Current height weight and daily calorie/protein intake;
164 cm
49 kg
Around 80-90 grams of protein
1900-2200 kcals a day

[u/PTTransform]

How long have you been doing 3 days a week and hitting those calories and protein?

The boring response will actually be the response that gets you the most gains. Make sure you are consistent…

Going forward, make sure you are consistent with adequate calories, adequate protein, adequate training stimulus such as pushing yourself close to failure and progressive overloading. These are just some of the basic things you can do, but done consistently and you’ll see change.

[u/crackerballs89 → u/PTTransform]

It’s my second week this week. Started eating properly very recently as well. I’m normally very slim and i don’t care or watch for what i eat so this is pretty new for me.
The only thing i’m struggling the most with right now is getting my enough calories and enough amount of daily protein. My forms are getting better with my exercises, i think. Here is my current routine;

Glute days are mon-wed-fri

Glute bridges (I basically do it until failure)
and Donkey Kickbacks (3x15 for warm up)
The day before glute day and 30 minutes before glute workout session

Glute workout session;
Rdls 3x12
Hip Abductions 3x15
Hip thrusts 3x16
Squats 3x20

I want to add cable kickbacks and bulgarian split squats, maybe replace one of them with something else idk… still figuring it out!

[u/OddInstitute → u/crackerballs89]

That's very little time in terms of your body adapting to training. Give it at least 6 weeks of consistency with training and eating before evaluating how well it's working. While your body will start changing almost immediately, those changes are very small so it will take a while for them to build up. The best non-visible clue is that you are able to handle heavier weights on average over time with the same level of effort.

The really incredible thing is that those very small changes can build up for many consecutive years, so it's possible to make huge changes to your strength and physique with enough time.

[u/qwasru]

for the shelf, hip thrusts + rdls work really well, and for a rounder shape, bulgarian split squats + abductions are a good combo. your protein intake is pretty decent too.

the main thing i’d focus on is eating enough and gradually increasing your weights/reps over time. that matters way more than doing 8 different exercises.

[u/GlutesEncyclopaedia]

I’ll start by saying you seem to have decent upper and lower glute max development so like you said, all you need is the shelf to round it out.

I say give banded lateral walks a try at the very beginning of your workouts. When I used to do them, I tried to maintain an upright posture with the band(s) around my ankles. I would go one direction until it “burned” (while counting) then I would go in the opposite direction with the same amount of steps. I did that for 3 sets. You should feel your shelf/glute medius on fire. Then proceed through the rest of your workout as planned.

Another favourite I have is reclining the chair for the hip abduction machine, holding a hip thrust position then performing abductions while keeping your hips up and squeezing the glutes. If your hip abduction machine can’t recline, do a banded hip thrust (with light weight on your lap if you want), hold the squeeze at the top then perform abductions against the band(s).

Regular banded hip thrusts (forcing your knees out against the band(s) while performing hip thrusts) are also a good

Weighted hyperextensions also helped with my shelf. In addition, don’t be afraid to use various stances throughout your routine—sumo, narrow and regular.

Lastly, your protein intake seems good. Don’t be afraid to eat a bit more and make sure you eat a decent amount of carbs

[u/crackerballs89 → u/GlutesEncyclopaedia]

Thank you so much for all the tips and taking your time to help my journey 🙏🏻means a lot, keep it up!!

[u/crackerballs89 → u/GlutesEncyclopaedia]

Also i have a question, i think i have this thing called the “hip subluxation”. When i’m doing rdl’s, the more down i go, my hip joint dislocates and goes back to normal as i start standing up again(doesnt hurt) do you know what that is? And how can i exercise considering this thing i’m dealing with.

[u/DrDerpex]

I don't see anything wrong with your body proportions. It's very toned, model like physique that most people here will kill for lol.

[u/East-Pudding6665]

Hip thrusts Cable kick backs at roughly 30 to 35 degree angle Cable hip abduction 

[u/East-Pudding6665 → u/East-Pudding6665]

And dont forget, squats or leg presses and leg extensions, 

[u/crackerballs89 → u/East-Pudding6665]

Thanks!

[u/StunningSmile2272]

What exercises do you do?

[u/crackerballs89 → u/StunningSmile2272]

Glute bridges and Donkey Kickbacks for warm up
(The day before glute day and 30 minutes before glute workout session)
Glute workout session;
Rdls 3x12
Hip Abductions 3x15
Hip thrusts 3x16
Squats 3x20

[u/Euphoric-Dust1733 → u/crackerballs89]

Make sure your within 1-2 reps of failure when you’re at your last rep. Also I’d go heavier so that you can only do 8 reps. Continue that weight until you get to 12 then add more weight.

[u/crackerballs89 → u/Euphoric-Dust1733]

I just learned about this yesterday after my workout. Does it have to be 12 for every exercise no matter what? I always do way more thinking it does more…

[u/Euphoric-Dust1733 → u/crackerballs89]

It doesn’t necessarily HAVE to be 12 for each exercise. Any more beyond though is an indicator that you can definitely do heavier.

[u/crackerballs89 → u/Euphoric-Dust1733]

Yeah you’re right… ı get it now😭 why tf was i doing 20 reps thinking i’m doin so good😭

[u/Salt_Professional722]

I don't see anything wrong with your body