HOW TO BUILD YOUR GLUTES until you get BBL comments

[@GAINSBYBRAINS]

got a few of these comments after my last bulk, let's talk about it 🥰😇

[@MereReef]

I just neeeed to smelll… damnnn

[@HealthWealth-sy2jq]

Stop gassing yourself and pretending as if you have haters lol. The title of this vid ain’t fooling anyone. Nice try though.

[@KarenPatrol123]

@@HealthWealth-sy2jq LMAO somebody’s got a flat back 😂

[@sodamnsexy16]

@@HealthWealth-sy2jqbut you keep coming back to her channel🧐

[@downwiththeclique7239]

Your gains are CRAZY!! I LOVE IT!

[@julieta9913]

the title is so iconic lmaoooo

[@XiangYu94]

I’m a dude and I’m like *”you know what, this could help”*

[@ajewishchristianmuslim]

i was really skinny but my i was always working my glutes and I once overheard a couple in deep discussion as to whether my butt was real or not 😂

[@stephengallagher2209]

​@@ajewishchristianmuslimWhat are 'things the definitely never happened?'

[@ajewishchristianmuslim]

@@stephengallagher2209 considering our society it’s incredibly plausible that a couple would be discussing another womans body. Im not sure if youve been living under a rock for the last millenia but Ill let you in on a little secret - womens bodies are constantly up for debate. Hence the title of this video. You can go incel your way to another channel now babes.

[@k.xavieralopez2214]

@@ajewishchristianmuslimyasss queen 👏🏽👏🏽👏🏽👏🏽😜😜😜

[@Natasha-cl9uq]

- Progressive overload is important. Gradually increase weight or decrease rest periods over time to continuously challenge the muscles. - Higher reps of 10-15 per set are best for growth. Make sure each rep is full range of motion with good form. Half reps won't yield results. - Focus on compound lower body exercises like squats, lunges, hip thrusts that work the glutes from multiple angles. These exercises are most effective. - Go low and slow on each rep to really feel the glutes contracting. Hold for 1-2 seconds at the bottom to maximize time under tension. - Proper nutrition is also important to support muscle growth. Eat enough calories and protein to support new muscle development. - Do 3-4 sets of each exercise per session, training glutes 2-3 times per week.

[@cordensangels]

thank you!!!

[@Yahello_Lydia]

Doing the lord’s work 🙏

[@DR-lf5rg]

Helps so much. Thank you for summarizing.

[@loridana8005]

Thank you 😂

[@BlackChamomile]

Not only glutes, my pt advised that you need to work on each muscle group minimum 2x a week to see results taking 1 day break in between for your muscles to rest. 3x a week if you're intermediate level.

[@TurbopropGamer]

I'm a guy who watches your videos, because I feel like the masculine part of the fitness industry is more focused on ego lifting and not on wellness and doing the exercises right... Lots of love and support from Canada! (For the guys who might read this comment, I said "love" because of the expression, not because I am a simp)

[@mamenamamena]

Dude nobody knows you, who cares what the “guys” think of you? You’re just a nickname we can’t even see fully as it gets cut off on mobile screens. Why are you worried about the reputation of half a nickname

[@SK2-33]

I was genuinely confused by his comment, you said it best about how no one knows him nor does anyone care. He spent more energy over explaining himself than giving the creator postive feedback or "love" ​@@mamenamamena

[@AquaSunny]

​@@mamenamamenalet him be😏every half thoughtful men on planet more is a win. Whatever his motivation to be so is👍

[@darwinmonzingo9738]

just because you said love does not make you a simp I love watching this girl kick ass. girls can kick ass and be loved and adored without you being a simp. now if you super chat her money...yes then your a simp!

[@TurbopropGamer]

​@@darwinmonzingo9738 thanks man! In this day and age, a man doesn't know how to comment on a woman's video! 😂😂😂

[@emma0268]

I think that’s the best summary of how to build muscle I have seen in my 7 years of watching fitness-content as it really includes everything

[@sylvia7447]

Very comprehensive

[@liliebila9443]

I’ve been LOVING the daily posts😩 Great job❤️

[@jennysheets3763]

Loved this one. Even if the info is repeated in other videos, we love new content that inspires us! Love how you address the haters with positive info on how everyone can get these results instead of making it about yourself. You know that you've put the work in. Was neat to see you training with Mr. O!

[@Cass.relf1]

We are being SHOWERED with vids recently🥹 tysm Sophie, we appreciate and love you so much 😭💕

[@sarac3789]

You’re blessing us with all these uploads

[@mansoor3159]

Sophie I really really appreciate you and your daily vlogs and your vlogs are so so motivating for me😭😭♥️♥️♥️

[@melaniesunshine1951]

I'm really glad you don't allow haters to get you down. In my thinking those people are jealous and too lazy to put in the work you do, so instead they throw shade. You just keep on going girl and ignore them. More fuel for the fire.

[@mee8629]

She already knows what haters are made out of which is jealousy & insecurities therefore she pays no mind to their negativity that's why I love her vibe/ vids she gorgeous & I really love how she breaks it down to where we can understand cuz not everyone especially beginners coming in blindfolded aka not knowing shit about building muscles & this beauty explains it well she's amazing on many levels 💞

[@Yanke-p3c]

Girrrrrrrl❤ you just spilled the tea. Thank you!

[@lory.enciu1]

Thank you so much for these tips! I am currently trying to build my glutes (doing it since November last year), but I can only go to the gym 2-3 times/week. I only train glutes, but I also do a quick session of intense ab workout after my warm up. I am glad that I use a couple of the tips you presented here, it means I am on the right path. I keep notes of my sets, reps and weights, but I'm finding it hard to track my food, I am eating more or less intuitively, just making sure I'm having enough protein and carbs. I'm eating more than I used to (sometimes I was still hungry after meals), but I'm scared to commit to a full bulk as I'm only focusing on the glutes rn and as I said, I don't have time nor energy for more than 2-3 gym sessions per week. Thanks again and I'm definitely looking forward to your future videos.

[@celestialextraterrestrial305]

Girl you look GREAT!! Definitely following these tips 😉

[@smartypantspod]

Please keep posting these videos, it’s so motivating!!

[@sunnygirl5467]

You really are a gem of the fitness bubble on social media✨🏋🏼‍♀️❤️

[@alejandrorodriguez4189]

Appreciate all the hard work you do 💪❤️

[@briniadior]

You are so motivating! Love the daily content ❤️

[@Toryb168]

Dose anyone’s glutes look super juicy from the side profile but if you look at yourself standing straight from the back you look flat ??? 😅

[@KatieRussell713]

It’s me

[@sophie00950]

For me it’s the other way around😭from the front I’m just like a pipe

[@user-xl4lf9yj2f]

Probably cause you have hip dips

[@Toryb168]

@@user-xl4lf9yj2f yesss I do

[@Toryb168]

@@user-xl4lf9yj2f this gave me some clarity hehe

[@livthedream91]

I’ve watched since a few years ago, and seen enormous growth in your muscle volume.

[@nay76964]

I love that you’re being more real in your videos!

[@kele6wele]

These videos are so helpful, gives more understanding behind the rationale and use of your app, thank you. Also such a great video in general, with the flashbacks to advise you've been given.

[@Annatasticc]

Thank you for a wonderful video! Just subscribed. Also your workout buddy looks so friendly and caring ❤️

[@Milkugh]

People don’t realize that you angles and leggings in pics makes you look so much more different than real life.

[@xlunadxll]

This title is ICONIC 💅🏼

[@Theinsightfulowl]

That's Doran Yates!!! That's awesome and thanks for the tips!!!

[@dianampm99]

your eyes are so stunning wth i cannot stop looking. youre literally the most gorgeous girl

[@elir7361]

The thumbnail😂, the title of this video, and the content are everything! Great job!

[@TreasureForeverOfficial]

Can you do more at home workouts ? People that live in big cities have a hard time going to the gym cuz there are so many people there we can’t really get on the machines

[@LifeofLove00]

Looovveee this video❤!!! This is my first time visiting this channel and I am so happy I’ve found you! I just started going to the gym more consistently at the start of this year and I’ve been slightly confused on how to progress overload effectively as well as understanding hypotrophy. You are so educated on fitness and I was able to learn so much!!

[@giovannafantucci2359]

BBL is such a funny term for me, as a Brazilian, neither on my brightest dreams we have that hahah congratulations, you are such an inspiration to me! ❤

[@alexischarest378]

Bbl here usually means boobs butt legs lol

[@Dragamea]

Are my aesthetic inspiration for everything, working out, fashion, hair, beauty, grace, and authenticity

[@Bellaa.Alvess]

You are drop dead gorgeous and such an inspiration!!! Thank you so much for the content 🎉✨

[@lettie.garcia]

Oh boy. Your body can really change in one year, and I'm telling from a "regular" person stand point, I'm on a superavit, trainning around 4 times a week. (sometimes failing and doing 2-3, but hey, life happens), been through different styles of training, still adapting to my goals, but nonetheless huuuuge improvement in a year. What I think changed the game for me, was actually been on a "constant overload" whether you prefer to increase weights or reps, mix, you do you, but I figure I would often go to the gym and don't really challenge myself, I would "settle", I wasn't pushing, there was really gentle soreness, I was basically completing the routine on the minimum effort. Does that work as exercise? yes. But it didn't seem to really "grow" much further for me. Of course you need to rest, and you don't want to hurt yourself, some days will be less, some days will be more, you have to respect that, but it's about constantly challenging yourself.

[@Itsabeautifulife]

Love love this Vlog. The info you provided on building glutes the right way was great thank you!! 🙌🏼

[@ocularpressure4558]

Hello from San Diego California love the content me n my wife love what u do thanks n keep up the good work

[@nayleafuentesss]

Thank you sm for share ur knowledge and experience and bring ur calm energy too🤍🫶🏼👑

[@AadidevSooknananNXS]

Casually dropping a clip of Dorian in the middle of this is amazing!

[@roxannemitchell3598]

The caption 😭🤌🏼

[@anointedone1995]

She's so real for that

[@سَديم-ر2ز]

That's a title

[@Awordforus]

Downloaded your app because I love that you’re about the science and wellness and how that sculpts your body, rather than just choosing social media fitness trends!

[@adrianaagostinho2001]

Hey, thank you for your tips ! I have a small question : if I have 2 glutes sessions per week, should I do the exact same exercices during those two sessions or should I change them ? Thank you for your answer :)

[@marykathryn8824]

Was just wondering the same

[@terracottagirl]

I've been hitting a plateau recently and this video couldn't be more timely. I also went on a vacation for ten days and I'm feeling like my usual weight for exercises is so hard to hit lol. But this is inspiring me to take a different approach ❤

[@msliltrinity]

Love your insightful exchange with Mr. Olympia! 💡

[@nonFluencerNoWa]

Sophieeeee!! ❤ It would be great if you showed us what your intuitive eating/menu looks like during your journey. At least on some days 😊

[@VeKaLuCle]

Very well description...Greets from Austria 😊❤

[@Fullconsequence]

On your app don’t you recommend doing hypertrophy ranges for 4 weeks and then 6-8 rep range ( so heavy loads I assume) for another 4 weeks? Wouldn’t that be the same amount of both types of training?🙃

[@alyneadrianapl]

Thank you girl 🤍🌷

[@TheLajideFam]

Omg thank you so much 😊 I’m glad you posted this because I love your channel.❤❤❤ (Also I’m early!!!)

[@laurarivasc]

You should do podcasts series, I will be the first one listening 🥰🥰🥰💫💫

[@rakelperez1768]

I have no idea what was said 😅

[@victorias5386]

She said try harder 😭😭

[@monroeglam]

Basically switch up training for growth. I.E. If you train glutes 2xs a week. Just for example on your squats with barbells if you're using 15lbs and 4 sets of 15. In 4 weeks use 20 lbs barbells for 4 sets of 10. And so on.

[@JillyMae89]

Right?? Monotone verbal diarrhea the entire time. This video needs info slides on screen between the workout videos.

[@rmemba405]

😂

[@mee8629]

She explains it very well 💯 you either have your mind elsewhere while watching this & not fully locked in🤷

[@FitmomEra]

What is a moderate rep range for you? ❤ if you’re not lifting heavy weights, then around how many reps are you doing? I’m wondering thank you!

[@aleahblaisdell]

6:54 today years old to discover there’s a difference of building strength or building muscle

[@solankysahu7383]

The best video I have seen today ❤

[@mee8629]

Instead of using the bar that you're using @0:22 would it be the same if I was to do the SAME exercise except use dumbbells resting on my shoulders? Only asking cuz i the bar hurts my neck even with a pad due to the pain i have going on in my neck so i don't like having anything "rest" on my neck, I would use dumbbells on each shoulder

[@rachelsturm8761]

Thanks for the tips! You explain things so well and simple. Also, where is your hoodie from? 😍😂

[@aggieagata6577]

Omg Sophie, Dorian Yates giving you some tips 😍 ❤ Lucky you 💪

[@hosannasjourney5927]

lol I love this. I want BBL accusations also. ❤

[@SvitLana123]

Hello from Ukraine! Sophie, you are my the best English teacher ❤ like your videos very much!

[@udonloews1301]

Please talk about your Weight increase guideline. I love your diet podcast. Would you do a new one with any updates?

[@stephaddiction]

How many glutes exercises do you do every times you do glutes?

[@maggyxchuu]

LOVE THE CLAPBACK TITLE 😂🎉🎉🎉

[@jewelljohnson4919]

Thank you for this great video ❤

[@friendslivelovelaugh]

Lemons into lemonade 💕 gagged at the title 😂

[@UnwarrierChicken]

Good quality commentary 👍

[@justhailey7]

Tips for someone who struggles to eat but drinks protein? I don’t have a healthy eating habit I don’t eat or I don’t eat enough maybe a yogurt and a meat stick I want glutes though. I also don’t understand bulking

[@philipclaessens3254]

Thanks for the tip, Will try that too 😊

[@byranwitherspoon5369]

Tbh i just subscribed based solely off that video title lmbo i love it… i support the non gmo organic 🎂🎂community

[@YaizaSteneker]

Thanks girl, I adore you!!! I’d say Squats and lunges are hardest in the lengthened position though, not really midlength

[@hazeylulu]

I lost 55lbs sadly i have no muscles 😢 I'm ready to get stronger!

[@nanaisloved2736]

Idk why but when I do higher rep ranges my central nerval system doesn't quite fire and it usually just hurts my tendons even if I focus on form. Low reps high weight makes me fire right away and I'm not as gassed out mentally afterwards which is really weird. It's kind of annoying because I know hypertrophy rep ranges would be better, so I usually do drop sets afterwards

[@mee8629]

I hope someone can explain to me How this machine @2:22 grows your glutes? I thought it was for legs?🤔

[@ooo-hq1kp]

It’s for quads not glutes

[@jackyofalltrades9875]

Your spotter is amazing

[@crubym2599]

Is it possible to grow the flutes and not grow large thighs ? Can you share some moves for this please

[@AMENGODFIRST]

nice work!!!!!!! Good video! God Bless!

[@crimsonqueen2415]

Please share what lipstick you're wearing in the intro ❤so lovely

[@edidiongorok605]

The title though😂 love it

[@theetravelhippie]

amazing advice

[@iryna5237]

How often do you exercise per week ? Usually I do 5-6 times , but most my workouts not too challenging.

[@Poppi_Weez]

Do u wear Padded Shorts? Butt padding?

[@lu8whatever]

great tips!!

[@khadija9551]

So each set increase the weight? Or each leg day?

[@XiangYu94]

I see that the thing about glorious glutes like hers is that you can tell they’re real because her *legs* are proportionately shaped - her physique makes sense because it’s representative of her very hybrid split profile (she does a lot more cardio than other gymfluencers I’ve seen). I’ve been complemented on my ass before, and as a guy I’ve found that what worked best for me was actually *ruck marches* - I’d do like 30lb trotting pace ruck jogs specifically with my recovery shoes with thick foam. I know that weightlifting is the go-to way to achieve hypertrophy in choice areas, but I think there’s something to be said about weighted running because it’s basically thousands of mini-reps + it trains the entire glute and leg chain of muscles that need to work together to run. So when doing her exact routine in this video for weights, and when doing cardio you adopt rucking runs, I’m very sure that you will grow the glutes.

[@nataliasadowski6989]

I don’t really get all this about the hypertrophy rep range vs. Short reps does she have a vid about it?

[@deborahmetselaar6130]

Hele fijne uitleg!!

[@camnguyen3037]

How do you eat after a cut? Did you just go back to eating like normal or did you reverse diet?

[@Stargirlinterlude22]

So basically, in regards to your first tip about hypertrophy, just keep changing up the work outs, reps and weight so that your muscles keep getting challenged?

[@ashtonbrooks]

When you talk about frequency, if I have a busy job on my feet 40 hours a week, should I still be training glutes twice a week? That's what I currently do

[@gpizano6691]

What gym do you use ?? Looking for a gyms atm

[@SalsaCaballero]

How is that hack squat machine working for you?

[@fifiearthwanderer]

I am new to this and alw seem to hurt my knees on squats and leg press machines. Not sure how to shift the weight or pressure from the knees.

[@Arkhs]

I'm a guy, this is an issue that will never affect me directly. Yet these comments piss me off so fucking much, people are so trigger happy with BBL and Pads. Particularly Pads, its like jesus christ look up an anatomy chart. Look at stage ready bodybuilders with no fat, that is literally the shape of a gluteal muscle. The ignorance people use to justify their cope just pisses me off too much.

[@sonyamoore1976]

Do you take creatine? If so witch one do you take?

[@bennythebear0711]

Ho lee you trained with Dorian wow

[@bh4524]

How often should I switch up my lift/weight routine so I don’t hit a plateau?

[@stephaddiction]

Do you have a program that will set us up for alll these tips?

[@bubububu8673]

You realy tell us good things here. You describe the Problem i had over one year and i tried many things ANDD After a Long time i could See what was my problem

[@bubububu8673]

And im a Boy btw. So this is good for every muscle Not just for the Bunda

[@israelcruz3185]

Excelente día, excelente work, from🇲🇽😃💯💯💯💯💯💯💯💯👌

[@theaarongarcia]

Arnold called this “Shock the muscle”

[@aloah030]

Very clickable video title, props haha

[@faith_fashion_Fitness08]

You look great 👏 ❤❤❤ Blessings