The 10 commandments of topless selfies

1) Thou shalt not be a skinny cunt

2) Thou must find good lighting and practice posing

3) Thou shalt not be fat

4) Thou shalt not post anything admitting that you think you're hench (we all do so keep it to yourself) in your caption or put anything that can give anyone reason to take the piss out of you.

5) Thou shalt not tag people to gain interactions

6) Thou shalt not hashtag

7) Thou shalt not post a topless selfie if someone more aesthetic than you follows you unless you know them and they're a nice person

8) Thou shalt rip anyone who comments on strength or size by questioning their virginity and slandering their partner as less desirable than wilderbeast

9) Thou shalt not pull down your shorts/boxers to basically reveal your penis

10) Thou shalt edit on instagram with Valencia filter and sharpen/enhance the image to remove a few % body fat and give you a nice tan

Follow these rules and thou shalt be rewarded with blessings of boobies and high quality selfies

The squat challenge

Instagram created the squat challenge and it went viral, but what was it, did it work and how could it be improved?

Well the squat challenge consisted of this;

This was the viral system to get girls a bum

Now when it comes to the squat challenge, i have a few fundamental flaws.

1. Doing more squats does not directly correlate to a better bum 
2. Squatting 3 days in a row is overtraining
3. 250 squats would be boring as hell
4. What do you do when you finish the challenge

In order to get a "better" bum, squats are important, however the quantity less so rather than quality. There is no mention of range of motion or correct form when squatting. Many girls i know, that tried the challenge have injured their knees through jerky motions and improper form. 

When squatting you can aim to hit either primarily interior or exterior quad as well as more core involvement and more strain across the hamstrings during the eccentric via the position of the feet.

In terms of a generic squat this is ideal;

However change the "straight back" for neutral spine position, add more depth into the squat to go below parallel and feet slightly outwards. This is how you squat. 

In reference to the squat challenge training you to do more squats each day. This just builds up muscular endurance. Ie you can do more squats. Great, but that isn't going to get you a bigger, better bum or shapely quads.

What you really should be doing are for growth, weighted squats, in the hypertrophy rep range, this falls between 6-12 reps, and for this instance lets say you shoot between the 10-12 rep range, ideally for the best bum, you need a well formatted leg day, something a little like this;

• Warmup - bike - 5 minutes & dynamic stretching
• Barbell back squats - ass to grass - 4 sets - 10-12 reps
• Barbell walking lunges - 3 sets - 10 reps (each side)
• Stiff leg deadlift (tense your quads)  - 3 sets - 10 reps
• Leg extension - 3 sets - 12 reps
• Calf raises - reps to failure - 2 sets
• Cooldown & static/developmental stretching

The reps should be done with optimal form and control. The time under tension should be around 2 seconds on the concentric (upward) movement and around 4 seconds on the eccentric (downward) movement, as most growth is stimulated through the eccentric, tearing more fibres.

This can easily be progressed, changed and regressed to suit the needs of the end user but is much more effective as a whole, less tedious and developmental than the squat challenge. 

I hope this helps and puts you a step in the right direction to get the bum you've always dreamed of

Jordan 

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