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I’m 5’7 and went from 120 to 128 lbs. I started eating wayyy more than I did before and tried to hit 130 grams of protein during the work week. I never tracked on weekends but tried to choose higher protein options. I lifted 3x a week at first but became burned quickly and switched to 2x with at least 2 rest days in between.
My current split (I do 1 warmup set and 3 working sets of 8-11 reps for all except abductions):
Day 1: - Hip thrusts on hip thrust machine - Belt squats - Step ups on smith machine - Hip abduction machine - Standing cable hip abductions
Day 2: - Hip thrusts on hip thrust machine - Barbell RDLs - Step ups on smith machine - Hip abduction machine - Standing cable hip abductions
The abductions are a newer addition as I’m trying to focus on growing my glute minimus. Belt squats have research showing they’re one of the highest glute activation exercises and I credit them to getting out of my plateau! So underrated. Btw these are the same shorts just in different colors!
Nice work! Do you have a belt that you recommend for belt squats? I've never done them before.
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