HOW I BUILD MY GLUTES (current fav workout, my bulking transformation & tips)

[@GAINSBYBRAINS]

23% OFF alll my training and nutrition guides for 24 hours only: www.gainsbybrains.com wishing you a happy & healthy 2023!!!

[@sunvavachi]

Happy new year to you too!

[@jessika344]

I signed up for 2 programs and it's such a hassle to navigate! It's a zip file only. Whenever I click on anything it doesn't direct me back to the program. It closes the window so I always have to access it all over again! And have to access my file through email. Ugh! What a waste of my money!

[@GreyGrim]

@GAINSBYBRAINS you turning your hair into a broom while doing the glute ham raise made me cringe, definetly effective routine though.

[@kimmyy8376]

Hi !! ✨ does the nutrition part of your guide cover calorie count on the 20 food ideas?

[@JaspreetDa1]

@GAINSBYBRAINS can i get ur number

[@MaraXipe]

Bulgarian split 1:21 (Recommendation: decline bench for stability. 3 x 6-8 (Hypertrophy). Sumo deadlift 3:55 Sumo stance squat 5:35 Back extension glute focus 6:06 4 x 4 (3 plates, first all plates 4 reps, second drop a plate 4 reps, third drop the last plate 4 reps and fourth body weight 4 reps).

[@louisedumas1620]

THANK YOU i dont have to listen to her mumbling nonsense

[@areyfni]

bulgarian split 1:21 (6-8 reps) sumo deadlift 3:55 sumo stance squat 5:35 extension w glute focus 6:11

[@wildbluebell9001]

The second exercise is a sumo deadlift - not a sumo squat 🙋🏻‍♀️

[@Hannah.19996]

Girls sumos are not for the butt.. They are for the inner thighs 😖

[@anoopajacob1859]

Please do a workout for people who workout at home using dumbbells

[@Lapinettepetitbébé]

Yes!

[@ashleypersaud9958]

Yes👏

[@mayafitri3768]

Dumbells are too light you wont really get any significant results. Unless youre willing to buy heavy dumbbells

[@jaida54]

@@mayafitri3768 I meann… u could just add more reps for progressive overload

[@annabubakova8099]

Yeeees!!!

[@alecFourTwoZero]

I've been pretty serious about the gym for a solid 6 years, watched a lot of different channels in that time, and Sophie is literally the only female fitness youtuber I'm subscribed to. She's just super genuine, always improving and finding better ways to do everything she does, and it shows in her life too. Definitely consider her an inspiration and just overall beautiful human-being.

[@mariaalfano]

5:09 you’re the cutest 🥺 I love how you are so considerate of people who might be new to the gym and are intimidated by it - seriously so thoughtful and empathetic

[@sofeeyuhrei]

I love Sophie! 🥺I keep coming back to her and while I can’t say I have noticed HUGE changes in my physique just yet, I do feel stronger, more educated and confident in the gym. Thank you for your energy Sophie! I hope you achieve everything you want 2023 & forever!! 🥹❤️‍🔥🏋🏻‍♀️

[@Awwad.Italiano]

Are you happy in your life?

[@Ronaldsmuziek]

Small tip: 5:55, the more you put your feet forward(therefor pushing back at the bar)the more you will be targeting quads instead of glutes.

[@MimiRoams]

Sophie yr voice is so calm and soothing.I workout in the morningn it’s exhausting changing weights off the free bar bell. I just recently discovered I can use the smith machine for a whole bunch of things instead of loading and offloading the free bar bell, thanks for this…I’m doing this tomorrow

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@myrongakachange1669]

Thanks))

[@SadeChampagne]

Amen 🥹🥰🥰😊🙌🏿

[@Meikosh]

❤❤

[@switterbeet]

Its so insane, i saw your videos some months ago and i remember you said you want to shape your butt to a more gigantic one idk how to describe, and now it looks like you are exactly where you aimed to be. Thats an amazing example that you can archive everything with the right method and the right nutrition. Amazing

[@brezzyrohr]

Your voice is so soothing! I love watching your videos and can't wait to get your program! I am hoping to buy it in the next week or two!

[@ashspeidel1390]

bulgarian split squat using declined bench 3 sets of 6-8 reps - use weaker side first sumo deadlift on smith machine sumo squat on smith machine extensions with glute focus - heaviest weight first then drop weight each set

[@LeeMuayThai]

Love that you mentioned Goggins, he's great, keeps me motivated on the days I wanna give up and not do anything. Love this workout Sophie!!

[@roxannemitchell3598]

I see 1 million subscribers for you this year 😻❤️

[@GAINSBYBRAINS]

🥺🥺🥺

[@tiffanyelliott9188]

You made a great point that I and I’m sure many others have not thought about. While everyone makes goals for the new year, we don’t do as you stated, think about what that person who lives out those goals/ that dream life is like, their character, their ethic, how they show up daily, etc. then be that person! That’s great! It’s a great way/ plan of attack to actually implement and work towards the goals we set!

[@marinamber]

I just started my own channel and I'm going to document my gym journey (starting from an absolute noob)! Your videos always help me so much in gaining confidence!! Sending you all my love❤❤

[@michaelaalvekvist6534]

Omg the gym ASMR Sophie 😮😍 PLEASE do more!!

[@denisef5217]

I Love that ‚one more‘ approach. Taking it step by steps makes the goal way more achievable

[@THEKITPLUG]

That gym looks sooo nice. I wish I had something like that near me.

[@AJ-tr2ro]

It's the first video of you I watch and the first thing I thought was "Oh she really have a good voice for ASMR". And then later on you said you could do some gym ASMR. :-) That would be great. I find the sounds at the gym very relaxing or watch the weights go up and down at for example a cable station. And then combined with your voice.... fantastic ;-)

[@chelseafabbri8705]

First off I have been watching you for over a year now and I am so amazed with the progress you have made! You are an inspiration to me! I do have a question tho, how do you find the balance between building muscle while not overworking your glutes to the point of losing mass? This is the problem I have because it seems as soon as I start eating healthy and exercising I lose mass.

[@osjosipajurjastrossmayera2010]

Hm, maybe you can find an answer at Linda Sun's channel

[@gabrielaraimondo2430]

Actually when you workout the 1st thing that you loose is mass in the end fat... do the idea is to work out with weight and gradually add more... plus eating healthy... still don't forget eating protein (eggs, meat, chicken, fish etc) and carbs! You will gain mass but it is gradually!😉

[@jeffreygordon007]

I’ve listened to “Can’t Hurt Me” a dozen times. I wasn’t aware David had a new book. Thanks !!!

[@AprilVWhitney]

listening to books during a workout is so underrated! great tips, you are looking goooooood! 💕

[@kianalangfeldt1183]

I watched this yesterday and then this morning did a glutes and hammies workout and your insights about doing just 1 more 100% helped me finish my reps in my last workout

[@healthfitnesstraining]

Thank you for sharing this…really. It’s so motivational for us Moms working out. I feel a little defeated today, and your video brightened my day.😍

[@brenchavez3060]

I’m a new subscriber and can I just say how motivating your videos are! 💜😭 your voice is so soothing and I love how you are very detailed in explaining workouts… I also extremely enjoy hearing you share your thoughts on life and goals ☺️ it’s truly refreshing 💕🙏

[@Kris-wj1qq]

This is probably my favorite video of yours Sofie. You are my favorite inspiration ❤

[@_SadButRad_]

I just found your channel and I’m obsessed

[@sunvavachi]

Can you do a video on just creatine if you use it? Just like how to use it? Is it good to use after a bulk and wanting to lean out? I know I'll carry weight for a little but am curious if I really need it or not and gains from it.

[@GAINSBYBRAINS]

you don't need anything to make progress or gains! but I do use it and will def talk about it in my upcoming video

[@sharon6981]

Yes, please!

[@sunvavachi]

@@GAINSBYBRAINS okay thank you so much for replying! No one really talks about their story, the progress with it etc. I appreciate the response so much and am looking forward to it. So excited to hear about the details on it. :)

[@marcogoois7850]

So much Respect, love to see this motivation💯🍀😘 keep on strong

[@sunvavachi]

@@sharon6981 girl you are so pretty!! Just had to say that haha. I hope she does make this video. I've been lifting awhile with just BCAA and protein but wanna make some changes for fun. So if creatine helps with it like why not haha. But ya I hope she touches base about using it while on a bulk and on a cut etc.

[@adamramerth1409]

I love this! What an inspiring woman! I love seeing your transformation... this is what hard work and dedication looks like, people. Consistency is the key. Be proud of yourself.

[@wendyy61]

I loved what you said about manifestation ✨️ I needed to hear that, thank you🫶🏽💗

[@Awwad.Italiano]

Are you happy in your life?

[@sarcasm-e2135]

Ur voice is soo soothing here i love it

[@yaboyjonez9476]

Very "well rounded" athlete! In whatever she decides to do I stand behind her.

[@jeffreyjacques8668]

Simp

[@yaboyjonez9476]

@@jeffreyjacques8668 Just mirin the gains brah! You probably don't even go gym lol

[@BerserkerFarms]

You have the best style! I’d love to see a video on your fashion choices for gym, casual wear and going out wear. Thanks for all the videos! All so motivating

[@charrle5208]

Wow really. Should we have style in the gym now too??

[@natashahaira2356]

New subscriber and already a fan 😍 I’ve only just started “weight/growing” training as my 2nd baby TOOK my back out and it took longer than expected to lost the baby gains! Keep it going we love to see ittttt

[@Allthingsbirth245]

I’m missing your vlogs so much!! I hope your grinding girl. But your vlogs help me so much to stay motivated with my workouts haha

[@palesamaphisa8785]

Been watching you for years, but only now i see a huge difference in your glute gains!! It's giving bbl vibes!! Love it!! I'm definitely doing what you doing now.. 😊

[@agatapijanowska7285]

I’ve missed your videos so much! ❤

[@GAINSBYBRAINS]

i missed youtube!!! end of the year is always a bit crazy (especially since I did a workout challenge on my follow along channel) but I'm back!!

[@maxenaaguto3]

Amazing video! God bless you all🙏🏽God is so good🙌🏽Jesus loves us all so much🙏🏽❤Turn to God He will guide you and give you strength🙏🏽Trust in Him

[@JuliusCaesar103]

Just stumbled upen your channel, keep preaching these compound movements and not those fluff glute kickbacks and your results speak for themselves.🔥

[@shanedudley4141]

Yes yes yes!!!!!!! Fav KZbin channel ❤️

[@roxannenavarrette8876]

Yess! I needed that same after❤️❤️😂

[@allisonrios5913]

I started doing RDL and inclined RDL in addition to just squat and lunges And It was much more effective in terms of soreness compared to old workouts. I focus more on slow controlled movements starting at low weight and building up 2-3 sets in that same workout until my legs feel like spaghetti

[@Martarini]

Idk why I feel RDL completely in my back

[@katejames7458]

Sophie your videos are just the best!

[@marclo8015]

Wow hard work definitely 👍🏾 pays off 💪🏽💯

[@rebazfaraidun1581]

Keep going you’re inspiring a lot of people

[@nishthasharma6180]

Welcome back Soph !! 😎❤️🫶🏻

[@Profoundtruthss]

Thanks for taking the time to do another coaching video! You always give tips I haven’t heard before

[@Awwad.Italiano]

Are you happy in your life?

[@AURFCFitness]

love the tip about using the smith bar to support the back leg on the Bulgarian Split Squat. THANKS

[@sophiadiepolder9628]

Your form is beautiful 💪🏼 thinking about getting your plan 🥰 keep going girl ✨

[@NoContextOasis]

Mens Workout Routine: chest. back. arms. abdominals. legs. shoulders. Womens: glutes. Gotta love it

[@aakh7713]

Amazing video as always

[@LiminalSwan]

The gym asmr 💗☺️

[@JonasMondrup]

We go jim!

[@88anarahammertime]

you uploaded this on the perfect day. also where did you get that vape microphone

[@414Reviews]

Gorgeous AND a great coach . I’m definitely trying this tomorrow. Thanks 🙏🏽

[@Rebecca25597]

Lovedd the vibe of this and your knowledge! The gym asmr was so cute 🤣

[@fayebianca]

Very nice to see a vlog from you. Happy New Year 🎉🎉🎉🎉

[@ghaliahnanya3712]

Big respect for your Bulgarian. That’s so impressive

[@jessterrones]

I was hoping for a video today 🤩 Also Happy New Year!🤍

[@merjakeranen221]

Love you Sophie! ❤️

[@GAINSBYBRAINS]

love you!

[@CR-hq6un]

Thank you for this video. It’s been really inspirational for me. Thank you 🙏🏼

[@leenz5058]

Please do more morning and evening routines. They are so calming ❤

[@TYZmatos]

Yesss I'm so happy with your progress!! Your peaches looking fire girl! haha I have the opposite journey when I already have too much meat on my body haha So I'm on that loosing fat journey and replacing with muscles..you know shaping everything! But I've been learning a lot with you! Discipline is everything is that actual key to progress in life in general! Workout to me is like brushing my teeth and I actually love to do! Keep UP the good vibes you are a inspiration! Much love from 🇧🇷💕🙏

[@gymmami]

I love you and your positive vibes. Keep going!!

[@angeliclibra]

ive been looking forward to this vlog for so long such a good way to start the new yeear!:)

[@Moons-lifestyle]

What camera do you use to shoot your videos they look amazing ♥️🤍

[@charrle5208]

THAT ASMR THO!😍😍💅💅

[@lucygriffiths3306]

Amazing video as always. Thank you Gains By Brains! Looking forward to starting my guide tomorrow :).

[@kaelyneades5789]

You got a new subscriber!! I’m doing your ab workout and my moms workouts. My mom owns a gym so I always go there and workout.

[@AfroDysiaque]

Tell me you’re lucky without telling me you’re lucky 🍀

[@makeupminx6103]

The asmr was so nice 😊😴

[@adrianamarria1102]

Can you do a weekly vlog again? Miss them 🤍

[@samantha-kemp-therapy]

Always so good!

[@wisteria_blade]

Ngl gym asmr could be a vibe. You have a nice voice for it too 👀👀

[@cheryllaynes6429]

ASMR in the gym 😂. Love ur videos 😍

[@jasminrosado6130]

Just finishing up your busy girl guide..love it! Also such a cute hoodie, where's it from??

[@lilithx8125]

i wish i had the confidence to work out like that in the gym... i started working out about 3 months ago, and i usually go on treadmill and do some legs, but heavy lifting is on the other side of the gym and there are usually people with good physique, good looking women and men. im worried they'd make fun of me for being bigger or because i wouldnt know what to do... maybe someday... :)

[@yeahbuddy24lsx]

Question 🙋🏿‍♂️ when you do this work out in this video? What do you eat after? Protien shake or a meal?!?

[@downwiththeclique7239]

Oh my God, bless you. I love a short efficient workout! 😭😍

[@jennysheets3763]

Please start sharing links to the workout clothes you wear during your workouts! Or mention them in the videos, whatever is easier for you!! I want to buy everything lol ♡♡

[@melissaebbert3844]

Can’t wait to grow my glutes! Which Nike shoes are you wearing btw?

[@PeeyJeey]

I bought the 12 week level up program when you released it but during that time I had moved to a new job in a new country (out in the middle of nowhere) and my options at the gym were super limited. Even with your list of workout alternatives I was struggling to make it work with what I had. I worked out anyways but since my gym at my job only had free weights it required me to be more creative and less adventurous about challenging myself since I had no spotter. Definitely screwed up my motivation and confidence. Now I have 2 gym memberships plus my gym at my job I literally have to bounce around to get a balanced workout since one will lack some equipment that the other has. I’ve been working out for over 6 years so going to the gym has never been an issue but sometimes I just go through the motions and programs help me focus. I’m excited to attempt your program again and actually see some progress. ❤

[@diamondedevil]

petition for a gym asmr vid id def watch

[@reny7725]

Happy New Year!!🤗✨

[@marccolomayt82094]

cool workout & happy new year as well! ❤

[@jennylynn5307]

Thank you for explaining everything so clearly ❤

[@realbabybuck]

Hi Sophie, amazing video as always :) I notice that you very often work in the 4-10 rep range which is considered to be within the "strength" rep range, versus the "hypertrophy" rep range which is more like 12-15. But, it's clear you're getting hypertrophy gains out of this! Is there any reason you choose to work in the lower rep ranges with slightly heavier weights versus the higher rep ranges with lighter weights? Do you just find it works better for you personally?

[@emiliepeche23]

I know the question is not for me, but I have an answer that might help you with your journey if Sophie end up not seeing your question. Multiple studies as showed that you can get hypertrophy with any rep ranges. Whats the most important is to get close or to failure. What happens is that, the more reps, the harder it gets to feel your muscle getting close to failure cause fatigue might get on the way. So sometimes, 4-10 rep range can be more beneficial :)

[@liliatabdji1106]

When it starts shaking and feeling some kind of light "pain" where I can't go any further, that's where I stop my reps, I also pick my weights according to that, it requires a few tries before you find an appropriate weight that allows you to do your 12 or 15 reps and feel that shaky little painful stuff, if I don't push myself to the limits and feel that then it's useless to me

[@ericanehra9569]

You’re pulling those tights off insane🫰🏻where can I get these? What brand? Also love the asmr 😂

[@sarat6045]

Can u show us ur what ur weekly workout would look like, I keep finding like good workouts I think, but idk how often to hit what

[@nyahkors7810]

Subscribed 👏🏾❤️💫

[@johnny_heartless]

Have you tried using those headphones to record audio when you make these videos?

[@jmrealestate273]

I missed your KZbin vlogs, also with the food ❤

[@grownupgoth]

8:18 WOW you can really see the changes! Congrats and ty so much for the tips! 😳

[@BearCee75]

How did you become a fitness vlogger? Is there a video where you talk about how you started your journey and your background in fitness ect?

[@flavioasuncion2532]

I love this exercise thank you for sharing.

[@kristinchristopher2282]

I’m so excited to purchase your level up program guide to grow my glutes and legs! Also, please tell me where you get these leggings!?

[@fatimagawad8362]

LOVE you and your videos but I think you should also ALWAYS include Hip Thrusts/Bridges, Abductions, and Cable Kickbacks in every glute session if you want to target the upper and side glutes. A session of bulgarian split squats, sumo deadlifts, and sumo squats is only going to target your lower glutes. The only upper glute exercise was the back extension which if someone does not know how to perform, can easily hurt their back. This session is great for GROWTH which clearly you have done but not necessarily for ACTIVATION and truly FEELING your glutes in ISOLATION. I'd HIGHLY recommend watching Aldo from Iron University's channel as well as Lauralie Chapados. Listen to his cues, because the way he explains it can help a lot of us here

[@elisacrittikronholm9218]

The asmr 😍😍

[@genesimoreno9460]

I love the gym asmr lol ❤

[@MelChan30]

I always follow your advices cos its so straightforward and simple! And I love your shoes too😍 I want to know what type of Nike shoes it is, pleaseee, anyone really😭🙏🏼

[@y.r25]

Gym ASMR! ❤