HOW TO BUILD YOUR GLUTES until you get BBL comments

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[@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

[@ikik1648]

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 😂

[@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

[@saikrishna1813]

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! 😂😂😂

[@liliebila9443]

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

[@Cass.relf1]

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

[@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!

[@mansoor3159]

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

[@smartypantspod]

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

[@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.

[@sarac3789]

You’re blessing us with all these uploads

[@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

[@celestialextraterrestrial305]

Girl you look GREAT!! Definitely following these tips 😉

[@briniaireland]

You are so motivating! Love the daily content ❤️

[@sunnygirl5467]

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

[@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.

[@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!!

[@alejandrorodriguez4189]

Appreciate all the hard work you do 💪❤️

[@nay76964]

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

[@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.

[@user-lj4mf5nb3v]

Girrrrrrrl❤ you just spilled the tea. Thank you!

[@Itsabeautifulife]

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

[@livthedream91]

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

[@Bellaa.Alvess]

You are drop dead gorgeous and such an inspiration!!! Thank you so much for the 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 ??? 😅

[@kittykitty713]

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

[@Milkugh]

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

[@Annatasticc]

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

[@elir7361]

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

[@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 😊

[@ocularpressure4558]

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

[@msliltrinity]

Love your insightful exchange with Mr. Olympia! 💡

[@dianampm99]

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

[@AadidevSooknananNXS]

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

[@naylesfuentes1404]

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

[@Signsofthetimes162]

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!

[@Theinsightfulowl]

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

[@Dragamea]

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

[@TheLajideFam]

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

[@solankysahu7383]

The best video I have seen today ❤

[@TiniestD]

Ur my dream woman fr. Very happy for you and your success

[@alyneadrianapl]

Please post everyday, forever ❤

[@rachelsturm8761]

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

[@philipclaessens3254]

Thanks for the tip, Will try that too 😊

[@jewelljohnson4919]

Thank you for this great video ❤

[@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 ❤

[@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! ❤

[@YaizaSteneker]

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

[@udonloews1301]

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

[@xlunadxll]

This title is ICONIC 💅🏼

[@deborahmetselaar6130]

Hele fijne uitleg!!

[@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

[@UnwarrierChicken]

Good quality commentary 👍

[@AMENGODFIRST]

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

[@laurarivasc]

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

[@bijou1380]

Lekker sophie❤ thanks, ga het proberen. Nu ben ik al tijdje op dezelfde oefeningen aan het hangen en gisteren weer RDL met 25KG gedaan. Ik heb spierpijn als de malle. Dus inderdaad, verandering is goed! En je ziet er prachtig uit.. dikke kuss.

[@danieladominguess]

Girl I love this title! I got comments that I had done a BBL in college (I didn’t btw 😂) a bunch of girls decided to spread that as a rumor around college and to be honest I felt so flattered 😌 I mean it’s a huge compliment right?

[@byranwitherspoon5369]

Tbh im glad you embrace it like that you put WORK in for that non gmo cakeage love it 🙌🏿🙏💯

[@theetravelhippie]

amazing advice

[@lu8whatever]

great tips!!

[@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.

[@RochellBarbara4690]

Needed to hear this I have trouble going up in weight but I got to if I want to see better results

[@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?🙃

[@byranwitherspoon5369]

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

[@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!

[@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 :)

[@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

[@roxannemitchell3598]

The caption 😭🤌🏼

[@anointedone1995]

She's so real for that

[@user-uw9fe2hw9l]

That's a title

[@bennythebear0711]

Ho lee you trained with Dorian wow

[@camnguyen3037]

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

[@aggieagata6577]

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

[@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.

[@crimsonqueen2415]

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

[@SvitLana123]

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

[@hazeylulu]

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

[@faith_fashion_Fitness08]

You look great 👏 ❤❤❤ Blessings

[@maggyxchuu]

LOVE THE CLAPBACK TITLE 😂🎉🎉🎉

[@7469i3]

Hahaha love the title of this video !!

[@SWKS_AG05]

"Let's go," Gal Yates 🤩

[@israelcruz3185]

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

[@stephaddiction]

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

[@Casuallycoasting]

Making it look easy

[@angelique3636]

that makes so much sense :)

[@stephaddiction]

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

[@Poppi_Weasel]

Do u wear Padded Shorts? Butt padding?

[@crubym2599]

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

[@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?

[@gpizano6691]

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

[@aloah030]

Very clickable video title, props haha

[@aleahblaisdell]

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

[@sonyamoore1976]

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

[@kristas9632]

I have a busy schedule and can only workout 3 days a week. What would be the best workout split for me?

[@Chickadeebunny]

How do you always have someone there to spot you on your last rep?

[@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

[@rosyybear]

my issue is when doing it for strength sometimes i have issues with my breathing. i’m probably doing wrong breathing techniques because i get light head and want to faint or throw up 😬 another thing is gaining muscle in the glutes but my belly stays bloated :/

[@edidiongorok605]

The title though😂 love it

[@iryna5237]

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

[@theaarongarcia]

Arnold called this “Shock the muscle”

[@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

[@elmirashafaei]

awesome ❤

[@belovedobserver]

I’m feeling so motivated to grow. I’m planning on stopping BC and hopefully conceiving this summer, and I have a skin tight bridesmaid dress that doesn’t do me any favors I have to wear in august. I want my ass to be looking good 😂

[@kremekaramel2734]

Crazy but in the thumbnail I actually prefer the before photo 🤔 I’m working to grow my glutes but your glutes before were big enough 😂 still great results 👏🏼👏🏼👏🏼