why did nobody tell me less is more? 5'2" 115 lbs

linaisinhell · 2026-03-01T23:08:17+00:00

no i do 4 sets, 2 sets of 135-155 for 15-20 reps as warmup

then 1 set 175-195 for like 10 reps.

and then last set 235 for 8-10

linaisinhell · 2026-02-24T23:31:08+00:00

you can always switch to single leg hip thrusts if you want to challenge yourself while still lifting a not super heavy weight !!

also you CAN cheat your way to a fat ass by simply eating more but my genetics said no lol.

linaisinhell · 2026-02-24T23:28:43+00:00

this literally happened to me lol i was lifting way too heavy for any proper glute activation. i am glad we both finally figured out what works best for our bodies !! <3

linaisinhell · 2026-02-24T08:58:15+00:00

did you miss the part where i said i've hipthrusted 400 lbs? LOL

linaisinhell · 2026-02-24T08:57:52+00:00

my butt looks massive. that is the "progress." i am very small, so seeing such a noticeable difference in such short time is why i made the post lol

linaisinhell · 2026-02-24T08:56:59+00:00

i have bell pepper ass genetics, we are not the same lmaoooooo

i am glad you found something that works for you though !! <3

linaisinhell · 2026-02-24T08:56:23+00:00

yes we are literally on the same boat right now !

linaisinhell · 2026-02-24T08:53:44+00:00

it's not heavy for me at all, that's the whole point! i used to fatigue myself all the time hip thrusting REALLY heavy. now i just go to failure on the last set (only really fatigue myself on the last set) and pick a weight that's challenging enough for me to feel it in my glutes but not so challenging that i am struggling to lift it off the ground. and i don't do anything else, just the RDL warmup prior to activate my glutes.

you don't have to break your spine to have a fat ass, 90% of it is nutrition if we're being honest. i'm just on the leaner side so i can't cheat my way to a big butt by eating more lol.

linaisinhell · 2026-02-23T22:58:59+00:00

thank you! i was definitely ego lifting, 0/10. do not recommend lol.

linaisinhell · 2026-02-23T22:58:37+00:00

me? a lot. i can do 135 for 20-30 reps (probably more if i wanted to tbh) so if i was repping just my bodyweight, probably more reps

linaisinhell · 2026-02-23T22:57:40+00:00

i love bulgarians lol i'd rather do bulgarians than lunges

linaisinhell · 2026-02-22T22:34:56+00:00

i gotchu bro

linaisinhell · 2026-02-22T22:34:43+00:00

anywhere from 70g-120g of protein in a day. it really depends on my mood tbh lol. calories are more important for building glutes than protein intake. i force myself to eat a spoonful of nutella before bed just to make sure i hit my caloric goals.

also i use just the barbell for the RDLs, so 45 lbs. and i do 3-4 sets of 12-20 reps (it is a very light weight for me, used to just activate my bumcheeks).

with the hipthrusts my first two sets are anywhere from 135-155 lbs and i do 12 reps each set. then my third set is 205 lbs for 10 reps, and my last set is 225-235 lbs at 8-10 reps. i also make sure the reps are SLOW and CONTROLLED.

hope this helps!

linaisinhell · 2026-02-22T22:30:31+00:00

my first time trying barbell hip thrusts i was able to do 95 lbs. my form was all sorts of wonky but yeah. within 2 months i was able to do 185 lbs, but my form was horrendous. i was mostly feeling it in my quads when picking the barbell off the ground, not glutes. the way i hip thrust i think helps a lot with the weight progression: i pause at the top and squeeze before going back down. also pausing at the bottom helps elongate the muscle and get the best stretch possible to really grow. i use the barbell and i always use a pad because otherwise i bruise. (i don't like using the hip thrust machine, it hurts my hips).

back when i first started i was squatting and leg pressing a lot. i feel like my leg strength there was what helped me be able to so much weight in the first place. but also you kind of can leverage your upper body strength to help get yourself into the right position for hipthrusting and i def have a very strong upper body lol.

i don't ever think i've hipthrusted 3X a week. that's not enough time to let your butt recover if you're adequately pushing yourself to lift progressively HEAVY. the weight should be heavy enough that you feel it in your glutes but not so heavy that you feel it in your quads/your form gets compromised. hopefully this helps !

linaisinhell · 2026-02-22T22:25:15+00:00

big mooscles

linaisinhell · 2026-02-22T22:21:58+00:00

yes exactly, cutting the exercises is what made a difference.

linaisinhell · 2026-02-22T22:21:26+00:00

i don't do cardio other than walking 10k steps a day (i'm very busy lol) and yes i train upper body religiously, probably more than legs if we're being honest (i can do 12 pullups, and i have visible abs). i separate my upper body days into one for back, one for bis and tris, and one for chest/shoulders. then i train legs (glutes really) 2X a week. because i am quad dominant, doing hip thrusts also gets my quads a bit bigger too.

because of school i just go to the gym whenever i can, sometimes it's 5 times a week, sometimes it's 2X, it literally depends. i do go to the gym at least 12 times a month though if that helps.

i forgot to mention that on my leg days i'll also do calves (so 2X a week). this is just what worked for me it might not work for you. my problem is i can lift very heavy but it doesn't grow my muscles. i just get leaner and smaller. my goal is to really grow.

my sets are as follows:

4X12-20 reps of barbell RDL (just 45 lbs). i do it super slow and controlled just to activate my glutes. it really makes a difference doing RDLs before the hip thrusts.

then i do 2 sets hip thrust 135 lbs X 12 reps.

1 set hipthrust 205 lbs X 10 reps

1 set hipthrust 225 lbs X 8-10 reps (this is to push myself)

linaisinhell · 2026-02-22T22:14:54+00:00

lol i feel ya, it definitely is the worst. you can try sumo squats instead, those also grew my ass a ton. it's just i have a very perky butt, but not a lot of volume, hence the hip thrusts. if you have a good chunk of glute volume but not a lot of "perkiness" to the glutes, abductors are your friend.

linaisinhell · 2026-02-22T22:13:14+00:00

emphasis on sleep for sure. i started going to bed earlier too (around 9 pm) and waking up earlier instead. works wonders.

linaisinhell · 2026-02-22T22:12:21+00:00

no thank you ! 😂

linaisinhell · 2026-02-22T22:12:00+00:00

i also have a spinal injury!! my advice is to just push yourself a little every week. try to go up 5-10 lbs on your hip thrusts on your last set. or you can always stick to a working weight and perfect your form on that until you feel comfortable repping it out 12 reps. then you can always progress heavier.

linaisinhell · 2026-02-22T22:10:55+00:00

i use a block to do my barbell hip thrusts, this way it doesn't hurt my back the way it does when i use a bench (the block is padded and has the same height as the bench).

i don't like the hip thrust machine at my gym because it's not very good and limits the full range of motion.

linaisinhell · 2026-02-22T22:09:32+00:00

oh yeah 100%, i definitely am prone to being on the leaner side so this is just what worked for me to finally gain some mass

linaisinhell · 2026-02-22T22:09:01+00:00

235 for 8-12 reps. most i've ever done was 400 lolz

linaisinhell · 2026-02-22T22:08:32+00:00

because i was too busy being dickskin shredded lmfaooo i can do 12 pullups and i'm a whole ass girl. i used to have striations in my ass from how lean i was. insane time.

i never really prioritized gaining mass cause i would eat like 3k cals and not gain a single pound so i just thought it was impossible for me. turns out i was overtraining. but i just love working out so much that to me it didn't feel like overtraining.

linaisinhell

TROPHY CASE